A: Let’s begin by defining what a hammertoe is. Hammertoe a deformity in the second, third, or fourth toe, usually due to imbalances in the muscles, tendons or ligaments of the toe, which would normally keep the toes straight. This causes a bend in the joint between the first and second bones in the toe so the toe ends up looking a bit like a hammer’s head. Typically only one toe is affected, but in some cases several toes can be affected or both feet.
Risk factors for developing hammertoes include: ill-fitting shoes (especially high-heeled shoes or those with narrow box), certain foot structures, trauma to the foot (such as breaking a toe or jamming or stubbing your toes), certain illnesses (such as arthritis and diabetes), advancing age, being female, and having a second toe longer than the big toe (I live with someone like that!). Most commonly this condition is a result the foot being crammed into an ill-fitting shoe so that the toes end up bending and the tissues constrict around this new position. So one of the easiest preventative things you can do is to buy the right shoes to fit your unique feet! It might also make sense to get out of your shoes whenever possible, even when you are not doing yoga. But there are less common causes as well, including complications from diabetes, strokes, rheumatoid arthritis, or traumatic injuries to the ankle and foot. Once a hammertoe has developed, you may also experience stiffness and pain. In fact, after bunions, this is one of the most common causes of toe pain. Corns and/or calluses may also develop due to the rubbing of a bent toe on its neighbors. The good news for us is that even after a hammertoe starts to develop, some flexibility can remain, which we may be able to take advantage of with our yoga poses. In fact, stretching and strengthening exercises for the feet and toes are considered the first approach for both prevention and early treatment of hammertoes. And because we get our feet out of shoes for the practice of yoga postures, it is ideally suited to complement the work a physical therapist may recommend to you. For our student in question, since his balance is off already, I’d suggest using set ups that increase stability in standing poses, such as working at a wall or having a chair back for hands to rest on. If the hammertoe improves, hopefully balance will follow and the props can be reduced! Now here are some recommendations that anyone with hammertoe might find helpful.Recommended Practices for Hammertoe The following ten recommendations include both yoga poses that I feel will strengthen and stretch the feet and toes in ways that could help hammertoe and commonly used non-yogic techniques you can easily integrate into the yoga poses. 1. Mountain Pose, with conscious lengthening and spreading of the toesYou can stretch your toes when doing seated poses where at least one leg is out straight in front of you, such as Seated Forward Bend (Paschimottananasa), Staff pose (Dandasana), and One-Legged Seated Forward Bend (Janu Sirsasana). Simply use either your hands or a strap to draw the toes of one or both feet back toward your shin with a steady and reasonable pressure. Hold the stretch for 1-2 minutes.
8. Toe Crunches To strengthen the muscles on the bottom of the foot, you can “toe crunches” into any pose where one or both feet are flat on the floor. In a toe crunch, you briefly curl your toes as if you were going to pick up a towel with your toes (you might actually find you can do that with practice!). For example, you could try this in Constructive Rest position:“Toe squeezes” can help to loosen tight muscles and fascia around the toes as well as strengthen the toe muscles. You can do this in any of pose where you can easily reach your toes and are able to interlace your fingers with them, such as Easy Sitting pose, Cobbler’s pose, or Thread the Needle pose. For example, you can do this is in Thread the Needle pose with a block under your foot as shown in this video.
Once you are in the pose, if your right ankle is crossed over your left knee, reach your left hand up and carefully interlace your fingers in between your toes. Firmly squeeze your toes into your fingers for a moment, and then release the squeeze. Repeat 8-10 times. Switch legs and repeat the same number of times on your other foot. You can also do this practice sitting in a chair with one ankle crossed over your knee, making it another great little work break. 10. For Those with Bunions: Sometimes a bunion on the big toe will cause the big toe to press against the second toe and cause a hammertoe. So if you have a bunion, the suggestions I have made in the past for addressing bunions could also be blended into a home yoga practice or a class. Making more room for the big toe will make more room for the toe next to it and may allow the tissue to realign. See New Tricks for Old Dogs: Working with Bunions.—BaxterSubscribe to Yoga for Healthy Aging by Email ° Follow Yoga for Healthy Aging on Facebook and Twitter ° To order Yoga for Healthy Aging: A Guide to Lifelong Well-Being, go to Amazon, Shambhala, Indie Bound or your local bookstore.Follow Baxter Bell, MD on YouTube, Facebook, and Instagram. For upcoming workshops and retreats see Baxter's Workshops and for info on Baxter see baxterbell.com.