Foot

What It Is

Hammer toe is a deformity of the second, third or fourth toe in which the toe is bent at its middle joint, so that it looks like a hammer (AAOS, n.d.). It often develops in people who wear shoes that are too narrow or have too high a heel. These types of footwear push the toes up against the front of the shoe, which creates an unnatural bend in the toe.

Hammer toe is caused by an imbalance in the muscles that straighten and bend the toe. As well as poorly fitting shoes, this can happen when the small muscles in the foot weaken over time (AAOS, n.d.). Toe deformities can also be linked to a bunion (Norfolk and Norwich University Hospitals NHS Foundation Trust, 2023) or to arthritis (NHS Borders, n.d.).

For those who have hammer toe, there is an abnormal bend in the middle joint of the toe. In cases of mallet toe, the joint closest to the toenail (the end joint) is affected (NHS Borders, n.d.). The second toe – the one next to the big toe – is the toe most commonly affected (Norfolk and Norwich University Hospitals NHS Foundation Trust, 2023).

At first, a hammer toe is usually flexible and can be helped with simple measures. If it is left untreated, it can become stiff and fixed in position, and may then need surgery (AAOS, n.d.). Relieving the pressure and pain associated with the condition might involve changing your footwear and using pads or a shoe insert.

Hammer Toe Anatomy

Toes are an integral part of the forefoot. They help with your balance, movement and walking. The big toe contains two bones. The second through to the fifth toes each have three bones. In hammer toe, the middle joint of the toe (called the proximal interphalangeal or PIP joint) is bent (AAOS, n.d.). If a toe is held in a bent position for long enough, the muscles and joints tighten and can no longer stretch out (AAOS, n.d.).

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Treatment

Self-Care & Treatment

How to Treat Hammer Toe

As well as changing your shoes, exercises can help to stretch and strengthen the muscles in your foot, such as gently stretching your toes with your hands, picking up small objects like marbles with your toes, and towel curls (AAOS, n.d.). I can show you these exercises and add hands-on work for your foot and calf. See the My Approach tab for how I work.

1. Change Your Footwear

If your toe is still able to move, change to shoes that are roomier and more comfortable, with a soft, deep toe box (the part of the shoe that covers the toes) (AAOS, n.d.). If your toe problems are linked to a collapse of the arch of your foot, insoles may help (Norfolk and Norwich University Hospitals NHS Foundation Trust, 2023). Cushions, straps and non-medicated corn pads can help relieve pain and pressure on the toe (AAOS, n.d.). I can help you work out whether insoles or pads might help and how to get them, and point you to a chiropodist or podiatrist if you need custom orthotics.

2. Podiatry

Seeking the help of a podiatrist or chiropodist is important to check the state of your feet and to prevent problems before they occur. If you have the signs of a foot or toe problem, you should seek help, as their expertise can help to manage the problem and stop it developing.

Treatments you may want to discuss with your family doctor or nurse practitioner

Options outside my scope

Surgery: if the toe joint has become stiff, or other treatments have not helped, a surgeon may lengthen or move the tendons that are pulling the toe out of line, or remove a small piece of bone and fuse (join) the joint so the toe lies straight (AAOS, n.d.; Norfolk and Norwich University Hospitals NHS Foundation Trust, 2023).

How I can help (see the My Approach tab)

Exercises to stretch and strengthen your toes and foot
Hands-on work for the foot, calf and shin
Advice on shoes, and help working out whether pads or insoles might help

Tips

When it comes to your footwear, make sure you wear proper shoes to help minimise pain. Low-heeled shoes with a deep toe box and soft, roomy material over the toes might help (AAOS, n.d.).
Don't ever buy shoes that feel too tight or that squash your toes.
Do not try to cut off a corn yourself (NHS, 2026).
If you have diabetes, poor circulation or a lack of feeling in your feet, foot problems can be more serious. Talk to your doctor before trying any self-treatment (AAOS, n.d.; NHS, 2026).
Allow adequate space for your toes to help relieve pain and pressure. Shoes should be about half an inch longer than your longest toe (AAOS, n.d.).

Treatment

My Approach

A hammer toe comes from the muscles that bend and straighten the toe pulling out of balance, often helped along by tight or high-heeled shoes. Massage can't straighten a bent toe, but while it's still flexible I can help keep it moving, and ease the aching, tight muscles and pressure that come with it.

I start by assessing which toes are affected and whether each one is still flexible or has become stiff, how you stand and walk, and the strength of your foot and calf. I'll also look at your shoes and any corns or rubbing.

Hands-On Treatment

Gentle stretching of each affected toe the opposite way to how it bends: down at the knuckle where it joins the foot, while straightening the middle joint
Gentle mobilisation of the toe joints
Work through the sole of the foot, calf and shin muscles that pull on the toes
Warm or cool applications in the clinic, with no pressure on corns, calluses, open sores or fragile skin

Exercises at Home

Stretching your toes gently with your hands, picking up marbles with your toes, and towel curls
Sitting with your toes over the edge of a book and curling them down at the knuckle while keeping the rest of each toe straight
Small amounts, often, rather than one big stretch

Shoes and Supports

Advice on roomy, low-heeled shoes with a soft, deep toe box
Help working out whether pads, straps or insoles might help and how to get them, and pointing you to a chiropodist or podiatrist if you need a custom orthotic

If you have diabetes, poor circulation or reduced feeling in your feet, I use lighter pressure and milder warm or cool applications; at home, always test water temperature with your hand first.

If a toe becomes rigid, very painful or keeps rubbing badly, see your family doctor or nurse practitioner, or a chiropodist or podiatrist, to talk through other options.

What to Expect

Typical Course

Typical course: Early on, most people come once or twice a week for shorter visits, then weekly, then less often as they manage the exercises on their own, with a reassessment at about 4–6 weeks. Toes usually change slowly, so expect a few weeks of steady home practice before the toe feels easier to move and less sore.

What I Focus On

Assessment

Toe Stretching & Mobilisation

Foot & Calf Release

Home Toe Exercises

Footwear Advice

Sources

References

American Academy of Orthopaedic Surgeons (n.d.) Hammer toe: comprehensive guide. OrthoInfo. Available at: https://www.orthoinfo.org/en/diseases--conditions/hammer-toe/ (Accessed: 7 October 2026).
Norfolk and Norwich University Hospitals NHS Foundation Trust (2023) Claw, hammer and mallet toe deformities (patient information leaflet). Available at: https://www.nnuh.nhs.uk/publication/download/lesser-toe-deformities-v6 (Accessed: 7 October 2026).
NHS Borders (n.d.) Hammer or mallet toe correction (patient information). Available at: https://www.nhsborders.scot.nhs.uk/media/429351/Lesser-Toe-Correction.pdf (Accessed: 7 October 2026).
NHS (2026) Corns and calluses. Available at: https://www.nhs.uk/conditions/corns-and-calluses/ (Accessed: 8 October 2026).

Massage therapy · Kitchener–WaterlooHammer Toe

What It Is

Hammer Toe Anatomy

Self-Care & Treatment

How to Treat Hammer Toe

1. Change Your Footwear

2. Podiatry

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

Hands-On Treatment

Exercises at Home

Shoes and Supports

Typical Course

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooHammer Toe

What It Is

Hammer Toe Anatomy

Self-Care & Treatment

How to Treat Hammer Toe

1. Change Your Footwear

2. Podiatry

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

Hands-On Treatment

Exercises at Home

Shoes and Supports

Typical Course

References

Related Conditions

Bunions

Cavus Foot (High Arches)

Claw Foot

Claw Toe

Book a session