Hammer toes: When your feet cry out for help – causes, prevention and solutions

Hammer toes hurt and can deform the foot. Find out what causes them, how to prevent them, and which gentle methods can help you manage them effectively.

At first it’s just mild discomfort in your shoes, then pain when walking, and eventually toes that no longer return to their natural position. We’re talking about hammer toes – one of the most common foot deformities, which often develops gradually but can significantly complicate everyday life.

The good news is that there are effective ways to prevent hammer toes, as well as gentle approaches that can help relieve them.

What are hammer toes?

Hammer toes (Latin: digitus malleus) are a toe deformity where the toe bends at the middle joint – most commonly the second to fourth toes. The toes curl downwards and resemble the shape of a hammer.

In the early stages, the toes can still be straightened passively, but over time the deformity becomes fixed. This often brings pain, pressure points and frequently inflammation in the areas where the toes rub against the shoe.

Why toes change shape

Hammer toes most often develop as a result of muscle and tendon imbalance in the foot and toes. When some muscles weaken and others are overworked, an unwanted pull occurs that bends the toe at the joint… and over time leads to deformity.

• Unsuitable footwear has a major impact on the development of hammer toes – especially narrow toe boxes and high heels, which force the toes into an unnatural position.
• Other contributing factors can include injuries, rheumatoid arthritis, genetic predisposition, or a fallen transverse or longitudinal arch.
• Overloading the feet also plays a significant role – for example in runners, dancers, footballers, hockey players, etc., who wear unsuitable footwear or neglect recovery – often both at the same time.

How to recognise a hammer toe: Typical signs and symptoms

Most commonly, the deformity shows up on the second toe, which starts to curl and press against the top of the shoe. Over time, you may notice:

• pressure points or corns around the joint,
• pain when walking and even at rest,
• reduced toe mobility,
• swelling or inflammation of the joint capsule.

Claw toes

Closely related to hammer toes are so-called claw toes, which are a similar deformity but with an even more pronounced bend, where the toes are curved not only at the middle joint but also at the base joint.

If you’re not sure whether it’s truly an early-stage hammer toe, we always recommend seeking a professional assessment from a physiotherapist or podiatrist.

Give your toes space. Start walking ‘barefoot’

One of the main causes of hammer toes is unsuitable footwear. A narrow toe box, stiff sole and raised heel restrict natural toe movement, and the muscles in the foot gradually weaken.

Barefoot shoes, on the other hand, respect the natural shape of your foot – they have a wide toe box, zero drop (the difference between heel and toe) and a thin, flexible sole that encourages active use of the foot muscles.

That means barefoot shoes:

• allow the toes to move freely and align properly,
• support activation of the arch and foot muscles,
• reduce the risk of deformities and pressure points – including hammer toes.

With a hammer toe diagnosis, transitioning to barefoot shoes can be part of the overall approach. However, it’s important to proceed gradually and follow proper walking technique – ideally under the guidance of a professional.

Practical tips for caring for hammer toes: From aids to everyday habits

Alongside changing your footwear, we recommend adding targeted exercises to your daily routine and using specialised aids.

1. Toe spacers and alignment socks

Toe spacers help gently realign the toes and relieve pain caused by pressure. Alignment socks are excellent for prevention and as a supportive tool during treatment – they release tension between the toes, improve circulation and support joint flexibility.

2. Massage balls and mats

Regular stimulation of the feet supports recovery, improves arch function and helps activate the small intrinsic muscles. Massage balls, spiky balls or balance pads can help release tension, improve proprioception and strengthen weakened structures in the feet.

naBOSo tip: Try the NEURO BALL – a versatile 3-in-1 tool for massage, sensory stimulation and targeted foot release (and hands too). Thanks to its split design and the inner Micro Round ball, you can easily release tension even while sitting at your desk.

3. Exercises

Simple at-home exercises really are for everyone. Try these recommendations from physiotherapist Michaela Píšková from FLOW Rehab Care:

• Picking up small objects with your toes – activates toe flexors and extensors and strengthens the foot muscles.
• Walking on uneven surfaces – supports natural engagement of the whole foot.
• Stretching the toes up, down and lengthways – releases shortened tendons and improves mobility. Try to ‘push’ against a wall with your toes, then ‘stick’ them to the floor and lean into them.
• Consciously pushing off through all five toes when walking – focus on an even push-off through every toe with each step.
• ‘Piano’ – keep the heel firmly grounded and place the toes down one by one from the outer to the inner edge, like a fan or piano keys, with the toes reaching long.

It’s best to do the exercises daily, ideally barefoot.

4 steps you can take for sore toes today

• Swap narrow shoes for barefoot shoes.
• Start doing toe exercises.
• Use alignment socks and massage tools.
• Check in on your feet regularly and give them proper care.

Hammer toes don’t develop overnight – and improving them also takes time and patience. But every step you take towards healthier feet will pay you back many times over.

This article was created in collaboration with Míša Píšková from FLOW Rehab Care. Míša Píšková is a medical doctor, physiotherapist and former elite dancer. She focuses mainly on proper walking technique, neurological issues and physiotherapy for dancers. She founded the comprehensive centre FLOW Rehab Care, whose team provides rehabilitation for babies, children and adults with a wide range of needs. Míša also dedicates herself to educating the general public, especially on healthy walking and footwear, women’s health and body awareness.

Where your next steps could take you:

• Ditch your socks: you can feel comfortable barefoot in your shoes and keep your feet fresh
• PODCAST: MUDr. Filip Burget: Heel spur, sprained ankle and fallen arches
• How to walk properly in barefoot shoes: Experience walking like you’re on a cloud
• How to measure your foot correctly and why barefoot shoes need extra allowance