Hammertoes: Why Your Toe Is Curling and What You Can Do About It (Without Surgery)
Let’s talk about hammertoes—those pesky curled toes that sneak up on you and start making shoes uncomfortable, rub against your socks, and sometimes even get red, sore, or callused. If your toe is starting to look more like a question mark than a straight line, you’re not alone.
The good news? You don’t need surgery right away. There are several solid conservative (non-surgical) options that can help slow down the progression, relieve pain, and keep you moving.
🔍 What Is a Hammertoe, Exactly?
A hammertoe is a deformity where your toe bends abnormally making it look like it’s flexed or “hammered” downward and it happens when the muscles and tendons around the toe become imbalanced.
Over time, that imbalance pulls the toe into a curled position—and if left untreated, the joint can become stiff and rigid.
🚨 Common Causes of Hammertoes
Tight or poorly-fitting shoes (looking at you, pointy dress shoes and narrow sneakers)
High heels (which force toes forward and overload the front of your foot)
Muscle/tendon imbalance
Foot structure (flat feet or overly arched feet increase your risk)
Injury or trauma to a toe
Genetics (remember, your foot is a family tree)
✅ Conservative Treatments for Hammertoes
If your hammertoe is still flexible, you’ve got a great chance of managing it without surgery.
1. Wider, Deeper Shoes
First things first- If your shoes are too tight or shallow, they’ll just keep pressing on the toe and making things worse. Your podiatrist can give you a list of recommendations to best suit your individual foot.
What to look for:
Wide toe box (your toes should not feel crammed)
Soft upper materials
Good arch support to reduce forefoot pressure
Bonus points if the shoe has removable insoles—you can swap them for custom or off-the-shelf orthotics.
2. Toe Splints or Straighteners
These devices gently encourage the toe to sit in a more natural position. They work best if your hammertoe is still flexible. Your podiatrist can also make custom splints and pads to accommodate your unique anatomy
Options include:
Gel toe caps
Loop & wrap splints
Toe alignment socks (yep, they exist—some have benefit, others not)
Use these during the day in shoes or even at night while sleeping.
3. Custom Orthotics
Orthotics don’t "uncurl" your toe, but they reduce the forces that caused the hammertoe in the first place. Sometimes, certain over-the-counter orthotics help but this is brand dependent. A podiatrist skilled at capturing the unique anatomy of your foot can make a custom orthotic that meets your individual needs.
Benefits:
Improve arch support and muscle balance
Offload pressure from the ball of the foot
Can prevent other toes from following suit
4. Toe Stretches & Exercises
It’s not glamorous, but it helps!
Manual toe stretches (gently straighten the toe and hold)
Consistency matters here. Think of it like physical therapy for your foot.
5. Padding & Callus Care
When hammertoes rub inside shoes, you’ll often get corns or calluses on top of the joint.
Use:
Gel or foam pads to cushion the toe
Moisturizer to soften thick skin
A pumice stone (gently!) to reduce buildup ( Caution with this as this can lead to wounds or irritations)
Just don’t go hacking at it with clippers. Trust me—seen too many DIY disasters.
💬 When to Consider Surgery
If your hammertoe has become rigid (won’t straighten out even with help) and is causing constant pain, it may be time to talk surgery. But conservative care should always be the first stop—especially if you catch it early.