You’ve probably heard the word hammertoe before, but most people don’t realize that a hammertoe usually develops slowly. It often starts as a small change in the way a toe sits or moves. Maybe it curls just a little. Maybe it feels stiff in certain shoes. It’s easy to ignore at first.
But a hammertoe doesn’t appear out of nowhere. It forms over time, and when you catch it early, there’s a lot you can do to slow it down, manage it, or even stop it from getting worse.
What Is a Hammertoe?
A hammertoe is a toe that bends upward at the middle joint instead of lying flat. This happens when the muscles and tendons that normally keep your toe straight become unbalanced. Over time, that imbalance pulls the toe into a curled position.
In the early stages, a hammertoe is actually often flexible, meaning you can still straighten the toe with your fingers. As the condition progresses, the toe can become stiff or rigid and eventually “freeze” in the bent position. That’s when hammertoes are more likely to cause pain and require more advanced treatment.
Early Signs of a Hammertoe
One of the most important things you can do is learn to recognize the signs early. Watch for:
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A toe that’s starting to curl or lift slightly
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Stiffness when you try to straighten it
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Redness or irritation on top of the toe
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Shoes feeling tighter across your toes than they used to
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Pressure points or mild discomfort after walking
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A small corn forming where the toe rubs
These are your body’s early warning signs. A hammertoe that’s still flexible is much easier to manage than one that has become rigid.
Why Hammertoes Develop
Hammertoes usually form when something pushes your toes out of their natural position for a long time. As that pressure continues, the muscles and tendons adapt to the curled position and begin to tighten.
Common causes include:
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Shoes with toe boxes that are too narrow or too shallow
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High heels that push the foot forward
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Poor arch support
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Bunions that crowd the smaller toes
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Long toes that don’t fit easily into standard shoes
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Foot structure issues like high arches or flat feet
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Muscle weakness in the foot
Hammertoes are rarely sudden. They’re typically the result of repeated pressure and positioning over months or even years.
Who Is Most at Risk for Hammertoes?
Anyone can develop a hammertoe, but your risk may be higher if you:
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Frequently wear tight, narrow, or high-heeled shoes
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Have bunions
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Have long toes
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Have diabetes or circulation problems
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Have arthritis or nerve conditions
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Are getting older
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Spend long hours on your feet
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Have a family history of foot deformities
For people with diabetes or reduced sensation in their feet, early detection is especially important because hammertoes can increase the risk of pressure sores and infections.
Why Early Detection Matters
This is where your title truly comes into play. A flexible hammertoe can often be managed with simple changes. Once a hammertoe becomes rigid, treatment becomes more complex and sometimes surgical.
Spotting a hammertoe early gives you the best chance to:
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Keep your toe flexible
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Reduce pain and pressure
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Avoid corns and skin breakdown
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Stay comfortable in everyday shoes
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Prevent long-term deformity
How to Prevent Hammertoes
Preventing hammertoes is mostly about protecting your toes from pressure and keeping your foot muscles strong and balanced.
Choose shoes that give your toes room
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Look for a wide, deep toe box
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Avoid narrow or pointed shoes
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Keep heels low when possible
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There should be about ½ inch between your longest toe and the front of the shoe
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Never buy shoes that feel tight expecting them to stretch
Fit matters more than size
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Always try shoes on and walk in them
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Fit shoes to your larger foot
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Buy shoes later in the day when feet are slightly swollen
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Get your feet measured regularly. Foot size changes even as adults!
Support your arches
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Choose shoes with good arch support
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Wear orthotics if prescribed
Keep your feet strong
Simple exercises help prevent hammertoes by maintaining muscle balance:
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Towel curls (scrunch a towel with your toes)
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Toe spreading
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Toe lifting
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Gentle toe stretching
Check your feet regularly
Especially important if you have diabetes or circulation issues. Look for:
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Changes in toe position
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Redness or irritation
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Pressure points
Support circulation
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Stretch your legs and feet
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Elevate your feet when resting
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Gentle foot massage
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Warm foot soaks can help relax tight muscles
Don’t forget children’s shoes
Kids can develop hammertoes too if shoes are too small. Check their fit often.
When to Call Us
Schedule a visit with our team if you notice:
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Increasing stiffness
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Pain in your toe or ball of your foot
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A toe that won’t straighten
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Repeated irritation from shoes
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Corns forming on top of a toe
Our podiatrists can determine whether your hammertoe is flexible or rigid and guide you toward the right treatment plan.
We want to support you proactively!
Hammertoes don’t happen overnight. They develop slowly, and the earliest signs are often subtle. Paying attention to small changes in your toes can make a big difference. When you spot a hammertoe early and take action, you give your feet the best chance to stay comfortable, flexible, and strong for years to come.
