Exercises for Hammertoes

Hammertoe is a foot condition that affects the middle joint of the toe. The condition causes the toe to bend downward, resembling a hammer or claw. This deformity can be painful, leading to other foot problems like corns and calluses. Wearing shoes that do not fit properly or have a tight toe box can exacerbate the condition.

If you have hammertoes, your podiatrist may recommend exercises to help alleviate the condition. These exercises can help to strengthen the toe muscles and tendons and straighten the affected toe.

In this article, we will discuss the most effective exercises for hammertoes that you can do at home.

Hammertoe Strengthening Exercises

Toe Squeezes

This exercise helps to strengthen the muscles in your toes. You can perform it almost anywhere, even while sitting at your desk. Here's how to do it:

1. Sit in a chair with your feet flat on the floor, and your toes relaxed.
2. Place a small towel on the floor and put your toes on the towel.
3. Grab the towel with your toes and squeeze it for five seconds.
4. Release and relax for five seconds.
5. Repeat for ten repetitions, rest for one minute, and then repeat the set.

Perform this exercise every day to strengthen your toe muscles and prevent hammertoes.

Marble Pickup

This exercise is great for strengthening the toe muscles and tendons and improving dexterity. You will need a small container and some marbles.

1. Sit on a chair with your feet flat on the floor.
2. Place the container on the floor next to your affected foot.
3. Pick up the marbles with your toes and drop them into the container.
4. Repeat until you have picked up all the marbles.
5. Rest for one minute, and then repeat the exercise.

Perform this exercise every day to strengthen your toe muscles and prevent hammertoes.

Resistance Band Toe Curls

Resistance band toe curls help to strengthen the tendons in your toes. You will need a resistance band for this exercise.

1. Sit on a chair with your feet flat on the floor.
2. Place the resistance band around the affected foot.
3. Hold the ends of the resistance band with your hands.
4. Curl your toes down against the resistance band.
5. Hold for five seconds, then release.
6. Repeat for ten repetitions, rest for one minute, and then repeat the set.

Perform this exercise every other day to strengthen your toe tendons and prevent hammertoes.

Hammertoe Stretching Exercises

Toe Stretches with a Towel

Toe stretches with a towel helps to stretch the tendons and ligaments in your toes. You will need a towel for this exercise.

1. Sit on a chair with your affected foot flat on the floor.
2. Place the towel on the floor in front of your foot.
3. Place your toes on the towel and grab the towel with your toes.
4. Pull the towel toward your body, stretching your toes.
5. Hold for 30 seconds, then release.
6. Repeat for ten repetitions.

Perform this exercise every day to stretch your toe muscles and prevent hammertoes.

Toe Extensor Stretch

The toe extensor stretch helps to stretch the top of your foot and improve mobility.

1. Sit on a chair with your affected foot flat on the floor.
2. Cross your affected foot over your opposite knee.
3. Use your hand to pull your toes back toward your shin gently.
4. Hold for 30 seconds, then release.
5. Repeat for ten repetitions.

Perform this daily exercise to improve foot mobility and prevent hammertoes.

Toe Flexor Stretch

The toe flexor stretch helps to stretch the bottom of your foot and improve flexibility.

1. Sit on a chair with your affected foot flat on the floor.
2. Cross your affected foot over your opposite knee.
3. Use your hand to pull your toes toward your foot's sole gently.
4. Hold for 30 seconds, then release.
5. Repeat for ten repetitions.

Perform this daily exercise to improve your foot's flexibility and prevent hammertoes.

Using Orthotics

In addition to exercises, your podiatrist may recommend using orthotics, which are shoe inserts designed to correct foot problems. Orthotics can help to realign your foot and reduce pressure on the affected toe.

Make sure to wear properly fitting shoes that have a wide toe box and low heel. Tight-fitting shoes can exacerbate hammertoe and cause foot pain.

Importance of Exercise for Foot Health

Regular exercise is important for maintaining foot health. By strengthening your toe muscles and tendons, you can improve your foot mechanics and reduce your risk of developing foot conditions like hammertoes.

In addition to hammertoe exercises, other exercises that are beneficial for foot health include:

Calf Stretches

Calf stretches help to improve ankle flexibility and reduce the risk of Achilles tendonitis. Here's how to do a calf stretch:

1. Stand facing a wall with your hands on the wall at shoulder height.
2. Step back with one foot and keep it straight.
3. Bend the front knee and lean toward the wall.
4. Hold the stretch for 30 seconds.
5. Repeat with the other leg.

Perform this daily stretch to improve your ankle flexibility and prevent foot problems.

Ankle Circles

Ankle circles help to improve ankle mobility and reduce the risk of ankle sprains. Here's how to do ankle circles:

1. Sit on a chair with your feet flat on the floor.
2. Lift one foot off the floor and rotate your ankle in a circular motion.
3. Rotate your ankle clockwise for ten repetitions.
4. Rotate your ankle counterclockwise for ten repetitions.
5. Repeat with the other foot.

Perform ankle circles daily to improve your ankle mobility and prevent foot problems.

Toe Taps

Toe taps help to strengthen your toe muscles and improve foot flexibility. Here's how to do toe taps:

1. Sit on a chair with your feet flat on the floor.
2. Lift one foot off the floor and tap your toes on the floor.
3. Repeat for ten repetitions.
4. Repeat with the other foot.

Perform toe taps daily to strengthen your toe muscles and improve foot flexibility.

Incorporating these exercises into your daily routine can improve your foot and ankle mobility and prevent foot pain and injury. Consult with your podiatrist before starting any exercise routine, especially if you have a foot condition or injury.

Conclusion

Hammertoes can be a painful and uncomfortable foot condition, but exercises can help to strengthen your toes and prevent further deformity. Incorporate these exercises into your daily routine and consult your podiatrist to discuss treatment options. Remember to wear properly fitting shoes and to seek medical advice if you experience persistent foot pain or discomfort.