Hammertoe Exercises for Pain Relief 2026 | DPM

Quick answer: Hammertoe Exercises is a common foot/ankle topic that affects many patients. The 2026 evidence-based approach combines proper diagnosis, conservative-first treatment, and escalation only when needed. We treat this regularly at our Howell and Bloomfield Township practices. Call (810) 206-1402.

If you’ve noticed that one or more of your smaller toes has started curling downward like a claw, you may have a developing hammertoe. The frustrating reality is that most people wait until the deformity becomes rigid before seeking help — at which point exercises can no longer reverse it. Starting hammertoe exercises early, while the joint is still flexible, is when they make the biggest difference.

Understanding Hammertoe: Flexible vs. Rigid

A hammertoe is a progressive deformity where the middle joint of a toe (the proximal interphalangeal joint, or PIP joint) becomes permanently bent in a downward position. The deformity develops gradually due to a muscle imbalance — the extrinsic muscles of the leg overpower the intrinsic muscles of the foot, causing the toe to curl.

The distinction between flexible and rigid hammertoe is the most clinically important one. In a flexible hammertoe, you can manually straighten the toe with your fingers — the joint still has passive range of motion. In a rigid hammertoe, the joint has contracted and cannot be straightened by any force short of surgery. Exercises are therapeutic for flexible hammertoes only.

• Flexible hammertoe: Can be straightened manually; responds to exercises, splinting, and footwear changes
• Semi-rigid hammertoe: Partially correctable; exercises slow progression but may not halt it
• Rigid hammertoe: Cannot be manually corrected; requires surgical correction for permanent straightening

The 6 Best Hammertoe Exercises

1. Marble or Towel Pickup

Sit in a chair with a handful of marbles (or a small towel) on the floor. Using only the toes of the affected foot, pick up the marbles one at a time and place them in a bowl, or curl your toes to scrunch the towel toward you. This exercise directly targets the intrinsic foot muscles that are weakened in hammertoe development. Start with 2-3 sets of 10-15 repetitions daily.

2. Toe Stretch and Manual Straightening

Sit with one foot crossed over your knee. Use your fingers to gently straighten the bent toe as far as it will comfortably go. Hold for 10 seconds, release, and repeat 10 times. Then perform passive stretching: bend the toe further into its hammertoe position and hold 5 seconds to stretch the top extensor tendon, then gently extend it as far as possible and hold 10 seconds. This maintains range of motion in both directions.

3. Toe Spread and Squeeze

Spread all your toes apart as wide as possible, hold 5 seconds, then squeeze them together gently, hold 5 seconds. Repeat 10-15 times. This strengthens the interossei muscles — the small muscles between the metatarsals that are crucial for maintaining toe alignment. Think of it as a hand grip exercise but for your foot.

4. Short Foot Exercise (Intrinsic Activation)

Sit with your foot flat on the floor. Without curling your toes, try to shorten the foot by pulling the ball of the foot toward the heel — creating a small arch. Hold 5-10 seconds, release. This “doming” movement activates the intrinsic foot muscles without using the long toe flexors that contribute to hammertoe. Start with 10 repetitions daily; build to 30 as the exercise becomes easier.

5. Towel Scrunch

Place a small towel flat on the floor. With your heel down and stationary, use your toes to scrunch the towel toward you. Then spread the toes to push it away. Repeat for 2-3 minutes. This exercise works the intrinsic muscles dynamically and is a good warm-up before the more isolated exercises above.

6. Calf Stretch with Toe Extension

Stand facing a wall, hands on wall. Step one foot back in a lunge position. While maintaining the back heel on the floor, actively extend the toes upward (pull toes toward shin) to combine a calf stretch with toe extensor strengthening. Hold 20-30 seconds, 3 repetitions each side. Tight calf muscles increase forefoot loading and contribute to hammertoe progression.

https://www.youtube.com/watch?v=OXJG1wm8CKU

Footwear Changes That Work Alongside Exercises

Exercises alone won’t stop hammertoe progression if footwear continues to force the toes into a curled position. The most important footwear changes:

• Wide toe box: The shoe should not touch the top of the curled toe — contact here creates painful corns and accelerates joint contracture
• Adequate depth: Hammertoes take up more vertical space than straight toes; extra-depth shoes prevent dorsal irritation
• Low heel: High heels shift weight forward, increasing forefoot pressure and forcing toes against the toe box
• Avoid pointed toe styles: These compress all toes laterally and are a significant driver of hammertoe development in women

Splinting and Taping

Hammertoe splints and toe straighteners used consistently throughout the day can complement exercises by maintaining the toe in a more neutral position between exercise sessions. Silicone gel toe splints are the most comfortable for all-day wear. Dynamic splints (with spring tension) are available for more significant correction.

Buddy taping — taping the hammered toe to the adjacent straight toe — is a simple technique that provides support during activity. Use non-elastic medical tape and remove daily to check skin integrity.

When Surgery Becomes Necessary

If conservative measures fail to control symptoms or the deformity progresses to rigidity despite exercise and footwear management, surgical correction is highly effective. The procedure varies based on the type of hammertoe and the affected joint, but typically involves releasing or lengthening contracted tendons and/or realigning the joint.

Recovery from hammertoe surgery is generally 4-6 weeks in a surgical shoe, followed by gradual return to regular footwear. Modern minimally invasive techniques have reduced recovery times significantly. We perform hammertoe surgery at both our Howell and Bloomfield Township locations.

In-Office Treatment at Balance Foot & Ankle

If home treatment isn’t providing relief for your foot or ankle pain, our podiatry team at Balance Foot & Ankle can help with same-day evaluations and advanced in-office care.

Frequently Asked Questions

Can exercises cure a hammertoe?

Exercises can significantly slow progression, reduce pain, and maintain flexibility in flexible hammertoes. They cannot reverse a rigid hammertoe. The earlier you start, the more impact they have. For mild, flexible hammertoes caught early, a combination of exercises, splinting, and proper footwear can achieve long-term stability without surgery.

How long do hammertoe exercises take to work?

Most patients notice improved toe flexibility and reduced pain within 4-8 weeks of daily practice. However, exercises are a long-term commitment — stopping them usually leads to renewed progression. Think of hammertoe exercises less as a “cure” and more as ongoing maintenance, similar to brushing your teeth.

Can hammertoes come back after surgery?

Hammertoe recurrence after surgery is uncommon when the underlying cause (tight extensor tendons, poor footwear) is also addressed. Continuing hammertoe exercises and wearing appropriate footwear after surgery significantly reduces recurrence risk.

Do hammertoe correctors from Amazon actually work?

Some do, some don’t. Silicone gel splints that hold the toe in extension throughout the day can slow progression and relieve corn pain. Rigid plastic devices that claim to “realign” the joint are generally ineffective and uncomfortable. Look for soft silicone designs that can be worn during activity.

Bottom line: Hammertoe exercises are most powerful when started early, while the deformity is still flexible. Daily practice of marble pickups, toe stretches, and intrinsic muscle activation — combined with proper footwear — can significantly slow progression and reduce pain. If your hammertoe is already rigid or causing wounds, a surgical consultation will give you a clearer picture of your options.

Sources

• Schrier JC, et al. Hammertoe deformity: a systematic review. Foot Ankle Surg. 2016;22(3):172-180.
• Gallentine JW, DeOrio JK. Removal of the second toe for severe hammertoe deformity. Foot Ankle Int. 2005.
• Coughlin MJ. Lesser toe deformities. Orthopedics. 1987;10(1):63-75.

When Shoes Aren’t Enough — Dr. Tom’s Top 9 Orthotics

About 30% of patients I see for foot pain need MORE than a great shoe — they need a structured insole. Below: my complete 2026 orthotic ranking with pros, cons, and the specific patient I’d give each one to.