Hammer toe is a painful condition that affects millions of people around the world. It occurs when the toe’s middle joint becomes dislocated, causing the toe to bend. This can lead to considerable pain and difficulty walking. Understanding how to treat this condition and alleviate the pain is essential for those who suffer from it.
In this post, we’ll discuss the top four exercises to help improve and treat hammer toe. These exercises help to focus on stretching and strengthening the contracted muscles to provide relief and promote mobility.
Exercise 1: Toe Stretch
An effective exercise for treating hammer toe is the toe stretch. This exercise works on the tight, contracted muscles in the affected toe and helps improve flexibility in the joint.
- Search for a comfortable place to sit with your affected foot flat on the ground
- Using your hand, gently lift and stretch the affected toe upwards toward the ceiling
- Hold this position for 10-15 seconds, and then slowly lower the toe back to its starting position
- Repeat this exercise for ten repetitions, two to three times a day
Exercise 2: Toe Curls
Toe curls are an excellent way to strengthen the muscles responsible for controlling the toes’ movement.
- Sit with your feet on the ground and place a towel beneath your feet
- Curl your toes inwards as if you were trying to pick up the towel with your toes
- Hold this position for 5-10 seconds, and then release the toe grip
- Repeat the toe-curling 10-15 times, two to three times a day
Exercise 3: Marble Pickup
The marble pickup focuses on strengthening the smaller muscles in the foot, which can help improve overall foot health and reduce the effects of hammer toe.
- Sit comfortably with your bare foot and place ten marbles and a small container on the floor in front of you
- Using the affected toe, try to pick up each marble one by one and place it into the container
- Continue to pick up marbles until you’ve transferred all of them
- Repeat this exercise 4-5 times per session, and try to work on it two to three times a week
Exercise 4: Manual Toe Manipulation
Manual toe manipulation works to improve the mobility of the joint and promote flexibility
- Use a comfortable seat and hold onto the affected toe with one hand.
- With your other hand, gently apply pressure on the top of the toe joint as you move it in a circular motion.
- Continue to perform ten circular movements in one direction before reversing and doing the same in the opposite direction.
- Perform this exercise once a day or as needed.
By incorporating these exercises into your daily routine, you can help improve the mobility of your toe and reduce the effects of hammer toe. It’s important to note that while these exercises are beneficial, they will not cure the condition entirely. If you experience persistent pain or swelling, with a qualified doctor for hammer toe in Marietta to find the best course of treatment for your individual needs.
These four exercises are effective ways to improve and treat the hammer toe. By working on strengthening and stretching the contracted muscles, individuals can alleviate pain and improve their overall foot health. Additionally, if you’re interested in learning about other treatment options for hammertoe pain, check out this informative blog post. It provides a comprehensive look at the treatment options available and can help you find the right one for your specific needs. So don’t wait any longer, and start working on your hammer toe today!