If you’re looking for ways to reduce the pain and discomfort of hammer toe one of the best things you can do is start doing exercises at home. Say goodbye to foot pain and discomfort with these simple yet effective hammer toe exercises.
These exercises can be done right in the comfort of your own home, so there’s no need to make a trip to the gym or physical therapy office. Whether you’re dealing with a mild case of hammer toe or a more severe one, these exercises can help to reduce your symptoms and improve the overall health of your feet.
In this blog post, we’ll discuss some easy-to-do hammer toe exercises that will help provide relief from discomfort and improve mobility in your feet. With regular practice of these exercises over time, you may even notice a difference in how your toes look! So let’s get started.
Hammer Toe Exercises
Here are some exercises you can do at home to help relieve pain and improve the flexibility and strength of your toes:
Toe Pointing Exercise
This exercise helps stretch out the tendons on the top of your foot while also helping improve circulation in the area affected by the hammer toe. To perform this exercise simply sit down on a chair with both feet flat on the floor then point each toe towards its respective knee for 10 seconds before releasing it back into its original position for another 10 seconds before repeating it again several times throughout each day as needed.
Toe Taps
Toe taps are a simple exercise that can help strengthen the muscles in your toes. To do this exercise, sit in a chair with your feet flat on the floor. Use your toes to tap the ground, then lift them back up. Repeat this movement for 10 to 15 repetitions on each foot.
Ball Rolls
Take any small round object such as a tennis ball or golf ball and place it underneath either side of the forefoot (not directly under big/little toe ) rolling up & down along the length repeatedly without lifting the entire sole off ground – aim for 15-20 reps per day.
Toe Spreads
Toe spreads can help improve the flexibility of your toes. To do this exercise, sit in a chair with your feet flat on the floor. Use your toes to spread them as far apart as you can. Hold the stretch for a few seconds, then release. Repeat this movement for 10 to 15 repetitions on each foot.
Foot Yoga Poses
Believe it or not, yoga poses such as Tree Pose & Mountain Pose actually work wonders when done correctly because they force balance upon our bodies while stretching out any kinks we may have been holding onto without even realizing so!
Stand straight with feet hip distance apart then lift the left heel off ground slightly & press the sole against the inner thigh/knee. Now reach arms overhead palms facing forward keeping shoulders relaxed. Hold the pose for 30 seconds repeating 3x daily per side.
Heel Raises
Heel raises can help strengthen the muscles in your feet and improve your balance. To do this exercise, stand with your feet hip-width apart. Slowly raise up onto your toes, then lower back down. Repeat this movement for 10 to 15 repetitions on each foot.
Marbles
Marbles can be used to work out the muscles in your toes and feet. To do this exercise, place a handful of marbles on the floor in front of you. Use your toes to pick up the marbles one at a time and place them in a container. Repeat this movement for a few minutes on each foot.
Hammer Toe Stretches
Stretches can help to improve the flexibility and range of motion in the affected toes and may also help to reduce inflammation and swelling in the affected area. Regularly performing hammer toe stretches can help to prevent the condition from worsening over time and may even help to correct the deformity.
Yoga Toe Stretch
This yoga toe stretch can help to improve the flexibility and range of motion of your toes. To do this exercise, sit on the floor with your legs stretched out in front of you. Use your hand to gently pull your toes back towards your shin. Hold the stretch for a few seconds, then release. Repeat this movement for 10 to 15 repetitions on each foot.
Toe Flexion Stretch
This stretch helps to strengthen your toes while also increasing their range of motion. To perform this stretch, sit on a chair with your feet flat on the floor or hold onto something sturdy like a wall or table for balance if needed.
Then flex each toe up towards you one at a time until you feel tension but not pain in that particular area before releasing it back down again slowly into its resting position. Repeat this 10 times per foot alternately between all five digits (thumb excluded).
Towel Curl
This stretch is great for both strengthening the muscles used to flex and extend your toes, as well as providing gentle traction along them, which can help ease discomfort associated with tightness around them caused by hammer toe deformity.
To start, sit on top of a folded towel. Then, place each foot so that only half is resting on it. Next, curl all five of your toes downwards towards yourself firmly pressing against the towel with moderate pressure.
Make sure you feel comfortable throughout the movement and that it doesn’t cause any sharp pains anywhere else in your body. Finally, release your grip after holding the position for a few seconds and allow blood flow to return to normal levels afterward.
Ankle Circles
This exercise helps increase circulation around ankles while stretching out tendons connected to directly related areas. Such as hamstrings calves etcetera aiding the overall health and well-being person who has been diagnosed having Hammer Toe Syndrome suffer from.
Begin standing upright tall then rotate the ankle clockwise direction making sure to move full circle completing a minimum of three rotations total before switching sides. Repeating the same process opposite way counterclockwise instead concluding the session.
Once done alternate back and forth between two directions several times over a period of minutes depending upon how long want to spend performing these exercises daily on basis regular basis in order achieves desired results effectively and efficiently quickly as possible.
Big Toe Stretch
The big toe plays an essential role when walking or running because it is responsible for pushing off surfaces during motion. To stretch your big toe, start seated comfortably. Then, cross one leg over so that its sole faces upward.
Next, take hold of either side of the toe at the base level using both hands and pull outward until the desired tension has been achieved. Maintain this pose briefly before releasing gradually. Repeat the process multiple times per day if needed.
Is exercise good for hammer toe?
Yes, exercise is a good way to manage and treat the hammer toe. Exercise helps to strengthen and stretch the muscles and tendons in the feet, which can help relieve pain and stiffness associated with the hammer toe.
Conclusion
Hammer toes can be a frustrating and painful condition, but there are exercises and stretches you can do at home to help lighten the pain and improve the flexibility and strength of your toes.
By incorporating these exercises into your daily routine, along with wearing supportive shoes, you can help manage your hammer toes and reduce your risk of developing more severe symptoms.
Remember to listen to your body and not push yourself too hard and if you have severe symptoms or if the condition is affecting your ability to walk or perform daily activities, it’s a good idea to consult a podiatrist or orthopedic specialist.
