Hammer Toes | Education and GuidanceUpdated 10 days ago

What are hammer toes?

A hammer toe is when one or more of your toes develops a bend in the middle joint, causing it to curl downward rather than lying flat. In the early stages this can be flexible and correctable, but if left untreated over time the toe can become stiff and locked in that position. Either way, it can lead to pain, discomfort, and irritation,  particularly when wearing shoes that squeeze or restrict the toes.

What causes hammer toes?

The main cause of hammer toes are unnatural footwear that squeezes the toes or pushes them back from the end of the shoe. However, trauma, injury and some genetic pre-disposition to increased flexibility due to connective tissue difference also contribute to hammer toes. Over time, forces that are imbalanced around the joint can cause the toe to become stuck in an abnormal position.

What can you do?

• Switching to natural footwear: Footwear is a big piece of the puzzle and being in natural footwear as much as possible can encourage the toes to return to their natural position. Footwear changes tend to help most people while the toes are still flexible. Once it's stiff or rigid, a professional assessment matters more.
• See a trained professional: A podiatrist, physiotherapist or other trained professional can assess the underlying contributors specific to you and put together a targeted plan. Particularly if the the toe is painful, red, or you have diabetes or reduced sensation in your feet, don't wait, see a professional sooner.

Where TFC starts with foot function

Feet are designed to be strong and stable, mobile and adaptable, sensitive and responsive. Most people have spent decades in footwear and environments that work against all three. TFC’s approach focuses on five fundamentals. They apply to every person, regardless of starting point.

Circulation: Movement drives blood flow through the foot. Feet that spend years in rigid, cushioned shoes receive less of it. The first step is simply getting the foot moving more, so the tissues and structures get what they need to function well.

Sensation: The foot is primarily a sensory organ. It reads the ground and feeds that information to your nervous system, which uses it to organise every movement you make. Feet insulated from natural surfaces over time become hypersensitive to them. Graduated exposure to texture and varied ground gradually rebuilds that sensitivity.

Mobilisation: There are 33 joints in each foot, and joints exist for movement. Modern footwear and inactive environments restrict many of them. Targeted mobility work restores the range of motion the foot was built to express.

Coordination: Range of motion needs to be controlled to be useful. Coordination is the foot responding to load and varied surfaces automatically, without conscious effort. It starts with focused practice and becomes subconscious over time.

Integration: The foot does not work in isolation. Every step integrates it with the ankle, knee, hip, and the rest of the body. Building foot function means working toward that full integration, not just isolated strength or flexibility.

*TFC’s free training library on YouTube: https://www.youtube.com/watch?v=O51AY5yABWQ*

TFC's free training library on YouTube covers each of these fundamentals and includes a routine you can start with today.

Looking for hands-on support?

Our practitioner directory connects you with professionals who understand and apply TFC's approach to foot health. This article is general in nature — for guidance tailored to your situation, a practitioner from our directory is a great next step.

Find a practitioner at thefootcollective.com/pages/tfc-pro-directory