Hammertoe is characterized by a bend in the joint of the toe which causes it to curve downward. The condition is most often caused by shoes that are ill-fitting or too tight and cause the toes to jam up in the toe box. Hammertoe isn't a serious condition, but it can cause discomfort. Foot exercises are one way to relieve the pain.
Toe Tap
The toe tap exercise helps build muscular strength and dexterity in the toes, which can help alleviate some of the discomfort caused by hammertoe. To perform toe taps stand with your feet flat on the floor a couple inches apart. Press the whole sole of the foot into the ground, including the toes. Then lift all of your toes off the ground, and as if you are tapping your fingers on a table, press them back down to the floor one at a time, starting with the little toe. When all of your toes are on the ground, repeat the exercise by lifting them all off the ground again. Repeat 10 times.
Toe Squeeze
Often the toes become squished together when you wear shoes that are too tight, and the toe squeeze exercise will help pull them apart. To perform the toe squeeze exercise, place a specially made toe-separator or similarly sized cylindrical objects--about the diameter of a dime--between each of your toes. Using the muscles in your foot, squeeze your toes together and hold for five seconds. Release and repeat 10 times.
Marble Pick-Up
The marble pick-up exercise builds strength and dexterity in your toes and helps relieve pain and cramping. To perform this exercise, place several marbles on the floor and use your toes to pick them up one-by-one. After you pick up a marble place it in a bowl. When you're done, dump the bowl out and try it again. Be sure to try to use each of your toes when doing this and utilize both feet equally.
