Our Favorite Toe Exercises to Defend Against Deformities

Structural foot deformities, such as hammertoes, mallet toes, claw toes, and bunions, affect millions of Americans. These common issues can make standing and walking uncomfortable and keep you from doing the things you love — but they aren’t necessarily inevitable. 

Regular toe exercises can keep the muscles and ligaments in your feet strong and help maintain healthy toe alignment throughout your life.

At The Foot Institute in Shreveport and Natchitoches, Louisiana, podiatrist Angelo Morreale, DPM, and our expert team often recommend these simple movements to reduce the risk of developing deformities. Here’s what you need to know to get started.

Why toe health matters

Many people give little thought to their toes. As long as they aren’t swollen or painful and help you move normally, what’s there to think about? But these digits support the weight of your body, help you maintain good balance, and propel you forward when walking and running.

Your toes are incredibly tough and durable, considering their size. But daily wear-and-tear, ill-fitting shoes, and medical issues like arthritis can weaken their soft tissues, increasing the risk of deformities. The good news is that simple daily exercises can make all the difference and keep them healthy.

Our three favorite toe exercises

Here are three toe exercises we often recommend:

1. Towel scrunches

This exercise is designed to strengthen your intrinsic foot muscles, the small muscles that help maintain your arch, distribute your body weight, and control fine motor movements.

All you need to get started is a towel or T-shirt. Sitting in a chair or on the edge of your bed with your knees bent at a 90-degree angle, lay the towel or T-shirt flat on the floor in front of you. 

Then, place your foot on top and scrunch your toes, as if you’re trying to pick up the towel with your toes. Hold for a second or two, then push the towel or T-shirt back into place. Repeat 8-12 times on each foot.

2. Toe splays

This exercise supports proper toe alignment and improves toe muscle control. It doesn’t require any special equipment — simply sit down and stretch your leg out in front of you. 

Focus on one foot at a time and spread your toes apart, holding the stretch for at least five seconds. Then, relax and repeat 10 times. Follow the same steps on your other foot.

3. Toe raises

This exercise improves toe joint mobility and enhances the connection between your brain and toe muscles, also known as neuromuscular control. 

Like toe splays, this activity doesn’t require special equipment. With both feet flat on the floor, raise your big toe while keeping your other toes on the ground. Hold for about five seconds, then slowly lower your big toe. Repeat at least 10 times on each foot. 

If you want to make this exercise a little more challenging, reverse the movement by raising your four smaller toes while keeping your big toe flat on the ground.

Remember to practice regularly

To ensure you get the most from these exercises, incorporate them into your daily routine. Consistency is key; they aren’t as effective when done only on occasion. 

However, it’s also important to listen to your body. If any of these stretches lead to swelling, toe or foot pain, or difficulty walking, stop doing them and get in touch with Dr. Morreale. He can make recommendations that align with your needs.

Worried about foot deformities? 

Foot deformities are common, but you don’t have to suffer. To schedule an appointment with Dr. Morreale at The Foot Institute, call your nearest office in Shreveport or Natchitoches, Louisiana, today.