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Hammer Toe Exercises
Body Part:
Foot
Equipment:
Knee Hero & Mini Foam Roller
Level:
Beginner
Hammer Toe Exercises: Straighten Your Bent Toe
Hammer toe is a foot deformity where one – or in some cases more – of your toes is bent downward at the middle joint, giving it the appearance of a hammer head. Although hammer toe can develop in any of your toes, the condition most commonly occurs in the second, third or fourth toes. We’ve developed exercises for hammer toes that can lengthen the shortened muscles and tendons so you can straighten your toe and walk without foot pain. Conservative treatment for your hammer toe may help you avoid surgery.1) To perform our routine, all you need is our Knee Hero and Mini Foam Roller. If you don’t have either, use a stack of books and a rolling pin.
Get Your Tools in Our Shop.
Visit our online shop to buy your Knee Hero and Mini Foam Roller.
Take me to the shopCauses & Signs of Hammer Toe
Your toes are made up of bones, muscles, tendons, ligaments, and joints. These structures work together so you can bend and straighten your toes. Each toe except for your big toe has three joints: the metatarsophalangeal (at the base of your toe), the proximal interphalangeal (in the middle of your toe), and the distal phalangeal (closest to the toenail.) Hammer toe is the result of an imbalance in the structures surrounding your proximal interphalangeal joint. One of the most common causes of this imbalance is wearing shoes that are too tight. Footwear that is too narrow or has a heel that is too high can squeeze your toes into a bent position. If your toes stay in this formation for a long period of time, the surrounding muscles contract. After a while, you may find it difficult (or even impossible) to straighten your toe.
Other causes of hammer toe are:
- Bunions
- Arthritis
- an injury to the toe
You may be at a higher risk of developing hammer toe if you have flat feet or longer toe bones.
Signs that you have hammer toe include:
- a toe that is bent downward at the middle joint,
- pain in your metatarsophalangeal joint,
- difficulty straightening your affected toe,
- calluses, corns, or blisters,
- swelling,
- difficulty walking.
Treat Your Hammer Toe
To maximize the benefits of our hammer toe routine, exercise intensely and intelligently. Challenge yourself to stretch and massage at a high intensity that may produce an uncomfortable sensation. (This is a sign that the exercise is working.) However, do not push yourself to the point that your breaths become short and shallow, or you find that you’re holding your breath or clenching your teeth.
Part 1 — StretchES
Exercise 1: Calf Stretch
For this exercise, you’ll need our Knee Hero. Choose a base and an attachment that will provide a challenging stretch.
- Place the Knee Hero so that the tall side is facing a wall.
- Stand on the Knee Hero with your affected foot and lock your knee.
- Keeping your leg straight, lean toward the wall. Feel free to place a hand on the wall for support.
- You’ll feel a stretch in your calf. Hold for about 1 minute.
- Press the ball of your foot against the Knee Hero and hold for about 5 seconds. Release and lean closer to the wall.
- Repeat the previous step for about 1 minute.
- Finish, and repeat on the other foot if necessary.
Exercise 2: Ankle Stretch
- Reduce the size of the Knee Hero.
- Stand on the Knee Hero with your affected foot and bend your leg slightly.
- You’ll feel a stretch in your ankle.
- Intensify the stretch by keeping your leg bent and leaning closer to the wall.
- Hold for about 1 minute.
- Forcefully press the ball of your foot against the Knee Hero and hold for about 5 seconds. Release, bend your knee a little more and lean closer to the wall.
- Repeat the previous step for about 1 minute.
- Finish and very slowly come out of the position.
- Repeat on the other foot if necessary.
Exercise 3: Toe Lift
- Sit back on your heels.
- Reach back, grab the toes of your affected foot, and pull upward.
- Keep pulling to intensify the stretch.
- Pull for about 1 minute.
- Push your toes against the pull of your hand for about 5 seconds. Release, and pull your toes higher.
- Repeat the previous step for about 1 minute.
- Let go of your toes and slowly leave the position.
- Repeat on the other foot if necessary.
Exercise 4: Toe Stretch
- Get into a runner’s starting position with your affected foot in front.
- Shift your body forward so your weight is over your toes.
Ready for a challenge? Place your opposite foot on top of your affected foot.
- You’ll feel a stretch in your toes.
- Hold for about 1 minute.
- Press your toes forcefully against the floor as if you were going to stand. Hold for about 5 seconds. Release, and bring your knee closer to the floor so that your big toe is bearing more and more of your weight.
- Repeat the previous step for about 1 minute.
- Slowly come out of the position and finish.
- Repeat on the other foot if necessary.
Exercise 5: Toe Flexion & Extension
- Sit on the floor with your legs straight in front of you.
- Place your affected foot on top of your knee. Lift your other knee so that your shin is at about a 45° angle. Hold.
- Cover all the toes of your affected foot and pull into flexion.
- Hold for about 1 minute.
- Create resistance by pushing your toes against the pull of your fingers and hold for about 5 seconds. Release and pull your toes further into flexion.
- Repeat the previous step for about 1 minute.
- Finish.
- Lift your affected foot off of your knee and place it on the floor.
- Reach under your foot. Place your toes on your hand so that the base of your big toe is against your thumb knuckle.
- Pull your toes into extension until you feel an intense stretch.
- Hold for about 1 minute.
- Create resistance by pressing your toes against the pull of your hand. Hold for about 5 seconds, release and pull your toes further into extension.
- Repeat the previous step for about 1 minute.
- Finish and slowly release your toes.
- Repeat on the other foot if necessary.
Part 2 — Foam Roll massage
Exercise 6: Sole Foam Roll Massage
For this exercise, you’ll need the Mini Foam Roller. Roll slowly with maximum pressure for about 2 minutes.
- Stand with the Mini Foam Roller in front of your affected foot.
- Grip the roller with your toes. Apply as much force as you can and slowly roll in the direction of your heel.
- When you reach the middle of your foot, pause and lean your knee inward slightly.
- Continue rolling, finishing when you reach the edge of your heel.
- Repeat on the other foot if necessary.
Hammer Toes Away!
We recommend performing our hammer toe exercises for an initial sprint of 6 days a week with one day for rest. When you notice that it’s easier to straighten your toe and you’re walking without pain, adjust the frequency of your exercising as you see fit.
Our Tip: Wear Proper Fitting Shoes.
Chose comfortable footwear that’s supportive and leaves enough room for the movements of your toes. Your feet will thank you.
Sources & Studies
- ↑1 Federer, A. E., Tainter, D. M., Adams, S. B., & Schweitzer, K. M., Jr (2018). Conservative Management of Metatarsalgia and Lesser Toe Deformities. Foot and ankle clinics, 23(1), 9–20. https://doi.org/10.1016/j.fcl.2017.09.003.
Get More Exercises For Hammer Toe Pain
Download our FREE PDF guide for more easy-to-follow stretches, foam roll massages, and Osteopressure therapy.
All gain. No pain.
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