Hammer toe can make walking uncomfortable and wearing shoes painful. The good news is that in many cases, simple exercises can help improve flexibility, reduce discomfort, and slow progression.

If you're noticing stiffness or your toe starting to curl, these exercises are a good place to start.

What is hammer toe?

Hammer toe is a condition where one of the smaller toes bends abnormally at the middle joint, often due to muscle imbalance or pressure from footwear.

Over time, the toe can become stiff and harder to straighten.

Can exercises help hammer toe?

Yes—especially in the early stages.

Exercises can:

• Improve flexibility
• Strengthen toe muscles
• Reduce stiffness
• Help prevent worsening

However, more advanced cases may require professional treatment.

5 Hammer Toe Exercises You Can Do at Home

1. Toe Stretch

Gently use your hands to straighten the affected toe.

How to do it:

• Sit comfortably
• Pull your toe into a straight position
• Hold for 10–15 seconds
• Repeat 5–10 times

2. Towel Scrunches

This strengthens the muscles under your foot.

How to do it:

• Place a towel flat on the floor
• Use your toes to scrunch it toward you
• Repeat for 1–2 minutes

3. Marble Pickups

Improves coordination and strength.

How to do it:

• Place small objects (like marbles) on the floor
• Pick them up using your toes
• Repeat for several minutes

4. Toe Taps

Encourages movement and flexibility.

How to do it:

• Keep your heel on the ground
• Lift and tap your toes repeatedly
• Do for 30–60 seconds

5. Toe Spreading

Helps counteract crowding and pressure.

How to do it:

• Spread your toes apart as wide as possible
• Hold for a few seconds
• Repeat 10 times

When should you see a specialist?

Exercises can help—but they won't fix every case.

You should seek professional advice if:

• The toe is becoming rigid
• Pain is increasing
• You're struggling to walk comfortably
• The condition is getting worse

Treatment options for hammer toe

Depending on severity, treatment may include:

• Footwear advice
• Orthotics
• Targeted therapies
• In some cases, minor procedures

Learn more: Visit our foot pain treatment page for additional information.

Final thoughts

Hammer toe doesn't usually improve on its own—but early action can make a big difference.

These exercises are a simple way to start improving flexibility and reducing discomfort at home.

If your symptoms aren't improving, it's worth getting a proper assessment. Book a consultation to get a clear diagnosis and treatment plan tailored to you.