Hammer Toe: Why Your Toes Curl and What You Can Do
Hammer Toe: Why Your Toes Curl and What You Can Do
Have you noticed one of your toes starting to curl downward, almost like it’s stuck in a bent position? That might be hammer toe—a common foot problem that starts small but can cause big discomfort if ignored.
The name may sound a little funny, but hammer toe can make walking painful, limit shoe choices, and even lead to calluses or sores. Let’s break down what it is, why it happens, and how to fix it.
What Is Hammer Toe?
Hammer toe happens when there’s an imbalance in the muscles, tendons, or ligaments that keep your toes straight. Over time, one of your smaller toes (usually the second, third, or fourth) bends at the middle joint and gets stuck in that position.
In early stages, the toe can still move. But if left untreated, it can become rigid and harder to straighten without medical help.
Why Does Hammer Toe Develop?
There are a few main causes:
Shoes that don’t fit well: High heels or narrow shoes push toes into cramped positions.
Toe injuries: A stubbed toe or fracture can change the way your toe moves.
Foot structure: Flat feet or high arches can put extra strain on toe joints.
Medical conditions: Arthritis, diabetes, and nerve damage can all increase risk.
Muscle imbalance: When certain muscles overpower others, it can pull the toe into a bent position.
Common Symptoms to Watch For
A toe that bends downward at the middle joint
Pain when wearing shoes
Corns or calluses on the top of the toe or ball of the foot
Redness, swelling, or stiffness
Trouble moving the toe
Treatment Options
The good news is that hammer toe can often be treated—especially if caught early.
At-home care:
Switch to roomier shoes with a wide toe box.
Use toe pads or cushions to protect against rubbing.
Do toe stretches and exercises to improve flexibility.
Apply ice if swelling or redness appears.
Podiatrist treatments:
Custom orthotics to improve foot alignment
Splints or straps to help straighten the toe
In more severe cases, a minor surgical procedure to release or reposition tendons
Prevention Tips
Choose shoes that fit properly—wide toe boxes are your friend.
Limit high heels to special occasions.
Stretch your toes and feet regularly, especially if you stand a lot.
Keep an eye on any changes in toe shape or movement.
When to See a Podiatrist
If your toe pain is getting worse, you have trouble wearing shoes comfortably, or the toe has become stiff, it’s time to seek help. A podiatrist can guide you toward the right treatment before the problem gets harder to correct.
Hammer toe may start as a small annoyance, but it can turn into a painful, rigid deformity if left alone. The earlier you treat it, the easier it is to get your toes moving comfortably again.
