9 exercises and stretches to ease hammer toe discomfort
Discover hammer toe exercises and stretches recommended by physical therapists that can help reduce muscle tension and support better movement.
Table of Contents
If you’ve ever noticed a sore toe that looks stuck in a bent position at the middle joint you could have hammer toe. This condition happens when the toe remains curled or flexed, often making it tricky to straighten. Hammer toe can sometimes lead to irritation or pressure, especially when wearing shoes. Your toe may also feel swollen or uncomfortable.
Hammer toe can develop gradually. It may be related to a mix of factors, including footwear choices, movement patterns, and genetics. “While hammer toe doesn’t always cause pain, it can sometimes affect how your feet feel throughout the day,” says Mark Schroeckenstein, PT, DPT, a physical therapist at Hinge Health.
But you don’t have to live with discomfort from hammer toe. Many people find that targeted foot and toe exercises and stretches can help relieve tension and support flexibility and mobility.
Try these hammer toe exercises and stretches recommended by Hinge Health physical for relief and easier movement.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Mark Schroeckenstein, PT, DPT
Dr. Schroeckenstein is a Hinge Health physical therapist who works with athletes of all types and has advanced training in treating runners, golfers, cyclists, and soccer players.
Bijal Toprani, PT, DPT
Dr. Toprani is a Hinge Health physical therapist. She is a movement specialist and an experienced PT with 10 years of combined experience in the fitness and physical therapy industries. Read More
9 exercises and stretches for hammer toe relief
If your toe feels uncomfortable or stiff when you walk or move around your house, it can feel counterintuitive to exercise. You may wonder whether rest or avoiding activities can help your body heal. At Hinge Health, physical therapists say that movement is medicine. This means that movement, especially the type and amount that feels manageable for you, can often be helpful for stiff or sore toes.
You may find it helpful to adjust how you do certain activities if you have discomfort from hammer toe. But staying active in ways that feel manageable is usually a more effective approach than avoiding movement altogether.
Simple exercises and stretches that get your toes, feet, and legs moving may help you stay comfortable and confident as you move through your day. Boost flexibility and strength in these key areas with these physical therapist-recommended hammer toe exercises.
1. Seated calf raises
Want expert care? Check if you're covered for our free program →This exercise builds lower leg strength, specifically in your calf muscles. Calf raises can make it easier and more comfortable to push off with your toes when walking, climbing stairs, or even standing on your tiptoes to reach a high shelf. “To get the most out of this movement, try to keep the ball of your foot on the ground as you slowly lift your heels,” says Dr. Schroeckenstein.
How to do it:
Start by sitting in a chair with your feet flat on the floor. Your feet should line up underneath your knees.
Push evenly through your toes to lift your heels off of the floor.
Relax your heels back to the floor to return to the starting position.
Get more information on how to do a calf raise here.
This move helps strengthen your shins, ankles, and feet, which can help your feet feel more comfortable and supported as you stand and walk. “When all of these structures are strong, you’ll feel more stable and balanced,” Dr. Schroeckenstein says.
How to do It:
Stand with your back against a wall, with your feet about a foot out from the wall.
Lift the front of your feet off the floor to come onto your heels.
Lower your feet back down to the floor.
Get more information on how to do tibialis raises here.
This move helps strengthen the small muscles in your foot’s arch, which can improve foot comfort if you have hammer toe. Building strength in your arch allows your foot to share load more evenly, so there’s less pressure and strain on the area with hammer toe. “To perform this move comfortably with a hammer toe, try gently drawing the ball of your foot toward your heel without curling your toes, as if creating a ‘short foot,’” Dr. Schroeckenstein says.
How to do it:
Start by sitting in a chair with your feet flat on the floor, either barefoot or with socks on.
Slide the ball of your foot toward your heel while your heel remains still.
It should feel like the middle of your foot arches upward.
Focus on holding the arch in your foot as you hold this position.
Relax your foot back to the starting position.
This exercise helps build strength in your toes and the small muscles within your foot, which can improve stability during everyday activities like balancing on uneven surfaces or reaching for something while standing. “Pressing your toes down gently activates both small and large muscles in your feet and toes, supporting smoother, more comfortable movement,” Dr. Schroeckenstein says.
How to do it:
Start by sitting with your feet flat on the floor.
Push both sets of toes down into the floor.
Focus on feeling the pressure between the pads of toes and the floor.
Relax your toes.
5. Isometric toe extension
Want expert care? Check if you're covered for our free program →This exercise strengthens several muscle groups in your foot and shin, which can support more comfortable movement if you have hammer toe. “Apply light pressure to the base of the toes when doing this movement,” Dr. Schroeckenstein says.
How to do it:
Sit in a chair with your feet flat on the floor and one hand resting gently on the tops of your targeted toes.
Try to lift just your toes off the floor as your hand resists the motion by pushing down.
Adjust to your tolerance how hard you’re pushing and resisting.
Stop pushing and relax your toes.
Repeat on the other foot.
PT tip: “If reaching your toes is challenging due to back flexibility, you can use a towel or strap looped over your toes instead,” Dr. Schroeckenstein says. “This allows you to apply gentle pressure without having to bend as far forward.”
6. Single leg stance
Want expert care? Check if you're covered for our free program →Practicing standing on one leg can help improve your balance and foot strength, which may make daily activities feel easier and more comfortable. Better balance can come in handy for all sorts of movements — like stepping over toys in a cluttered living room, getting up onto a high curb, or reaching for something on a shelf.
How to do it:
Start by standing with your feet a comfortable distance apart.
Shift your weight onto one foot as you lift your other foot off the floor.
At the same time, lift your arms out to your sides.
As you hold this position, focus your eyes on a spot on the floor a few feet in front of you to help with your balance.
Relax back to the starting position.
Get more information on how to do a single leg stance here.
This dynamic stretch helps your toes move more easily, which can be especially soothing if they feel sore or tense. Practicing toe yoga encourages coordination and control of your toes, which can make movement more comfortable if you have hammer toe. Wearing shoes that allow enough space for your toes to spread and move is also important, as tight shoes can aggravate discomfort and make it harder to practice healthy movement.
How to do it:
Sit in a chair with your feet flat on the floor.
Push your little toes down into the floor as you extend your big toe up into the ceiling.
Relax your toes.
Push your big toe down into the floor as you lift your little toes up toward the ceiling.
Relax and repeat.
8. Plantar fascia stretch
Want expert care? Check if you're covered for our free program →This stretch targets the plantar fascia, a band of tissue that runs along the bottom of your foot. The plantar fascia supports your arch and the tissues that connect to your toes. Easing tension in these areas can help your toes feel less stiff. How to do it:
Sit in a chair with one ankle resting on your opposite thigh. Your other foot should be resting flat on the floor.
Use your hand to pull your toes and the top of your foot toward your shin. Note: be mindful of your hammer toe when performing this step, gently straightening that toe with your hand if you are able. (No need to be forceful if your toe doesn't want to straighten- always remember to listen to your body.)
Focus on creating length along the bottom of your foot as you hold this stretch.
Repeat on the other foot.
9. Standing calf stretch
Want expert care? Check if you're covered for our free program →Stretching your calf muscles can help keep your ankles and feet moving comfortably. Flexible calves may help you take longer, smoother steps, which can help you feel more steady and confident as you move through daily activities.
How to do it:
Start by standing, facing a wall with the palms of your hands flat on the wall.
Take a good step back with your targeted leg.
Pressing your back heel down towards the floor, move your hips and front knee toward the wall. Your back leg should remain mostly straight during this stretch.
Make sure that your feet are facing straight forward as you hold this stretch.
Repeat on the other side.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing your hammer toe exercises
Note: Some of these moves may feel challenging if you’re dealing with a foot or toe pain flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of hammer toe exercises
Hammer toe often develops due to a mix of factors, including genetics, footwear, and how the muscles in the feet work together. While exercises may not change your toe’s shape or “fix” hammer toe, they can be an effective way to improve comfort and everyday function. These benefits include:
Help support muscle coordination. Targeted exercises can improve strength and coordination around the toes, which may help with the altered position that comes with hammer toe.
Enhance foot and ankle stability. Strengthening the muscles in your feet and ankles can decrease the amount of stress placed on your toes, supporting steadier movement.
Support better movement with less discomfort. Regularly practicing the above movements can make everyday activities like walking, standing, and wearing shoes feel easier and more natural.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Goransson, M., & Constant, D. (2021). Hammertoe. PubMed; StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK559268/
Walton, D., & Weatherford, B. M. (2024, September). Hammer Toe. OrthoInfo - American Academy of Orthopaedic Surgeons. Retrieved from https://orthoinfo.aaos.org/en/diseases--conditions/hammer-toe/
Amaha, K., Arimoto, T., & Kitamura, N. (2020). Effect of toe exercises and toe grip strength on the treatment of primary metatarsalgia. Journal of Orthopaedic Surgery and Research, 15(1). doi:10.1186/s13018-020-02113-7