A hammer toe is a common foot deformity characterized by a contracture, or bend, in the middle joint of the second, third, or fourth toe. This condition primarily results from an imbalance in the muscles and tendons that straighten and bend the toes. It is often exacerbated by wearing shoes that are too short, too narrow, or have high heels, which forces the toe into a bent position. For those with flexible hammer toes—where the joint can still be manually straightened—several at-home methods can help alleviate discomfort and prevent the condition from worsening.
Modifying Footwear and Support
Modifying footwear is the first step in managing a hammer toe at home. The goal is to eliminate the external pressure that forces the toe into its bent position and prevents it from lying flat. This begins with selecting shoes that feature a wide and deep toe box, which provides sufficient space for the toes to rest comfortably without rubbing against the material.
Shoes should also have a soft, flexible upper material, such as leather or mesh fabrics, to reduce friction and accommodate the existing bend without causing irritation or corns on the raised joint. Avoid high heels entirely, especially those greater than two inches, as they push the foot forward and intensify the contracture. Opting for low heels or flats helps to keep the foot in a more neutral and relaxed position.
Beyond the external shoe structure, addressing underlying biomechanical issues through support is helpful. Over-the-counter or custom orthotic devices can be inserted to provide arch support and maintain proper foot alignment, which reduces stress on the forefoot and toe joints. These supports help correct foot mechanics, such as those associated with flat feet or high arches, which may contribute to the muscle imbalance that initiates the deformity.
Specific Exercises and Stretches
Active physical methods restore strength to the intrinsic foot muscles and improve the flexibility of the affected joint and surrounding tendons. Consistency is paramount, requiring daily performance of these exercises for six to eight weeks to see noticeable changes in a flexible toe. One effective strengthening exercise is the towel scrunch: place a small towel on the floor and use only your toes to grip and pull the towel toward you, repeating the action 10 to 15 times.
Another method to enhance muscle coordination involves “marble pick-ups,” where you use the toes to grasp and lift small objects like marbles or pencils and transfer them to a container. To manually stretch the contracted joint, sit with the affected foot resting on the opposite knee and gently pull the bent toe downward toward the sole of the foot, holding the stretch for 30 seconds. Repeating this manual stretch multiple times daily helps counteract the shortening of the tendons and ligaments.
Using Splints, Pads, and Taping
Passive aids are important for comfort and to encourage the toe to remain in a straighter alignment during daily activities. Over-the-counter toe pads, such as gel caps or cushions, reduce friction and pressure on the prominent part of the bent joint, which often develops painful corns or calluses. Specialized hammer toe crest pads, which are teardrop-shaped devices that sit under the toes, can also be used to push the toe upward and help straighten the digit.
Splinting and taping techniques provide external support to physically hold the toe in a corrected position. A simple method is “loop-and-pull” taping, which involves gently guiding the toe into a flatter position and using medical or athletic tape to secure it. The tape is wrapped around the toe, looped under the ball of the foot, and anchored to the skin. Specialized hammer toe splints, often featuring an elastic loop that goes over the toe and an anchor under the foot, are also available and work best on flexible deformities.
Knowing When Home Remedies Are Not Enough
While conservative home treatments are highly effective for flexible hammer toes, professional medical intervention is necessary if the condition worsens. The most significant indicator is when the hammer toe progresses from being flexible to rigid, meaning the joint can no longer be manually straightened or moved. This rigidity suggests that the soft tissues around the joint have become permanently fixed, and non-surgical treatments will no longer be effective in correcting the alignment.
Other warning signs include severe, persistent pain that is not relieved by shoe modifications or padding, or the development of open sores or ulcerations on the skin over the bent joint or at the tip of the toe. This is particularly concerning for individuals with diabetes or other conditions that impair circulation or sensation, as these sores can lead to serious infections. If consistent home treatment over several months fails to improve symptoms or slow the progression of the deformity, consulting a podiatrist or orthopedic specialist is advised to discuss further treatment options.