Curled Toes: How to Straighten Curled Toes

Curled toes are a common problem that can be painful and make it hard to move around. A curled toe, also called a “claw toe” or a “hammer toe,” is when one or more of the toes bends in an odd way. The second, third, or fourth toe may be affected, and the toe(s) may curve down instead of pointing straight ahead.

Most of the time, this disease is caused by muscle imbalances or problems with the tendons and ligaments.

Stay connected to the end of this post to learn about curled toes, what causes them, how to identify the different types and how to get relief.

Table of Contents

What are Curled Toes?

There are many types of curled toes, each with its own characteristics.

There are three main types: hammer toes, claw toes and mallet toes.

Hammer toes occur when the middle joint bends and the joint becomes prominent and painful.

Claw toes bend at the base joint and the middle and tip joints curl down, often affecting more than one toe. Mallet toes occur when the joint closest to the tip bends down, often affecting the second toe and causing a lot of pain.

Some people are born with congenital curly toes which can make it hard to diagnose from the start.

Causes of Curled Toes

Curled toes usually affect the four smaller toes, leaving the big toe alone. Each type of deformity has its own causes. Hammer toes affect the second toe which bends down at the middle joint.

Claw toes curl down at the middle and tip joints and affect all four smaller toes. Mallet toes bend down at the joint nearest to the tip and can affect any toe but again the second toe is most commonly affected.

There are many factors that can cause these deformities, here are some of the main ones:

Muscle imbalances: When the muscles in your toes are not equal in strength they can pull your toes into a bent position.
Nerve damage: Conditions such as diabetes can cause nerve damage and lead to toe deformities.
Tight shoes: Wearing shoes that are too tight can force your toes into unnatural positions and cause them to bend and deform over time.

Symptoms and Diagnosis

You may experience pain and discomfort when walking or standing for long periods. This discomfort is due to your toes being in unnatural positions which can cause sores or blisters due to pressure.

As you can see, swelling and redness around the affected toes are also common symptoms.

A doctor will diagnose curled toes by performing a physical examination to check the mobility and alignment of your toes. They will manipulate your toes to check flexibility and pain. Look out for:

Pain: Especially when you’re walking or standing.
Sores or blisters: Caused by shoe pressure.
Swelling: Around the affected toes.

How to Straighten Curled Toes

If your toes are curling due to muscle tightness, nerve issues, or foot deformities, there are several ways you can work on straightening them. Start by stretching your toes daily. Try using your hands to gently pull each toe straight and hold for a few seconds.

You can also do toe stretches by placing a towel on the floor, gripping it with your toes, and pulling it toward you. Strengthening exercises, like picking up marbles with your toes or pressing them against a resistance band, can also help improve flexibility and alignment.

Wearing properly fitted shoes with a wide toe box can prevent further curling and reduce pressure on your toes. If needed, you can use toe spacers or splints to help keep your toes in a straighter position. Massage and warm foot soaks may also relax tight muscles and improve circulation.

If your toes remain curled despite these efforts, consider seeing a podiatrist. They can assess whether you need custom orthotics, physical therapy, or in severe cases, medical intervention such as Botox injections or surgery.

Here are some effective exercises to help straighten curled toes and improve flexibility:

1. Toe Stretching

Sit comfortably and use your hands to gently pull each toe straight.
Hold the stretch for 10–15 seconds and repeat 2–3 times per toe.

2. Towel Scrunches

Place a towel flat on the floor and use your toes to scrunch it toward you.
Do this for 1–2 minutes to strengthen the muscles in your feet.

3. Marble Pickup

Place a few marbles on the floor and try to pick them up using your toes.
Repeat until you’ve picked up all the marbles, then switch feet.

4. Toe Taps

Keep your heels on the ground and lift your toes up.
Try tapping only your big toe while keeping the others down, then switch.
Repeat 10–15 times per foot.

5. Resistance Band Toe Extensions

Wrap a resistance band around your toes and try to spread them apart.
Hold for 5 seconds, then relax. Do 10–15 reps.

6. Rolling a Ball Underfoot

Use a small ball (like a tennis or golf ball) and roll it under your foot.
This helps release tension and improve flexibility.

7. Toe Spreading

Spread your toes apart as far as possible and hold for 5–10 seconds.
Repeat 10 times per foot.

Doing these exercises daily can help straighten your toes over time. If your toes remain stiff or painful, a podiatrist may recommend custom orthotics or other treatments.

Footwear

The shoes you wear can contribute to the development and worsening of curled toes. Tight shoes can push the toe joint into a bent position and cause hammer toes. High heels are notorious for causing mallet toes by forcing the toes to bend down.

Over time the pressure from such footwear can cause permanent deformities.

In some situations, narrow toe boxes in high heels can make existing bunions worse or even cause them to develop by constricting the toe position.

Choosing shoes that fit the natural shape of your foot can ease the discomfort and prevent further curling. Choosing shoes with a wide toe box can reduce additional pressure on curled toes and ease the pain and discomfort.

Choosing shoes that allow your toes to spread naturally can prevent many of the problems with curled toes.

Non Surgical Treatment Options

The fourth and fifth toes are most often affected, according to a systematic study of 346 pediatric patients. In addition, the study found that nonsurgical treatments like taping and observation are better for mild cases, while surgery is only used for moderate to serious cases.

You’ll be glad to know there are many non surgical treatment options for curled toes. These include specific exercises, shoe inserts and proper footwear to ease the discomfort and prevent further problems. Let’s look.

Toe Muscle Exercises

Specific exercises can strengthen and stretch your toe muscles to manage curled toes. Simple exercises like toe spreading and foot elevation can give you relief in just a few minutes a day. Toe stretches and gripping exercises using a towel can also help. For example place a towel on the floor and use your toes to pick it up.

This exercise targets the foot muscles and keeps your toes healthy. Do it regularly and you’ll see results.

Toe spacers can realign your toes and improve foot function.

Shoe Inserts

Shoe inserts can be a big help for people with curled toes. They can redistribute foot pressure and cushioning. For example metatarsal pads can restore foot mechanics and toe alignment. Inserts for hammer toes can give additional support and keep your foot stable.

Choosing the Right Shoes

Choosing the right shoes is crucial in managing and preventing curled toes. Look for shoes that have enough space for your toes to move freely. A wide toe box can reduce pressure on curled toes and ease the pain and discomfort.

Supportive and well fitting shoes can manage the symptoms effectively. Avoid high heels and tight shoes that force your toes into unnatural positions. Instead choose low heels and shoes that fit the natural shape of your feet.

Surgical Treatment for Severe Cases

In severe cases of curled toes surgical treatment may be required to relieve the pain and restore function. One common procedure is toe fusion surgery which corrects the toe’s alignment by fusing the joints. This is a day case surgery done under general anesthesia and recovery time will vary depending on smoking.

Post operative care is important for a smooth recovery. Monitoring for complications such as infections or excessive pain is crucial. Patients are advised not to smoke for at least 8 weeks before surgery to promote healing.

Surgical interventions are a last resort but can give significant relief for severe cases. If non surgical treatments don’t work, consult your doctor about surgical options.

10 Ways to Prevent Curled Toes

The flexor digitorum longus and flexor digitorum brevis muscles can get tight and cause curly toe deformities in adults. A study looked at 32 toes from 24 straight adult patients who had dorsolateral closing wedge-shaped resection arthroplasty. The toes were better aligned and worked better after the surgery.

Preventing curled toes requires a proactive approach to foot health. Here are ten tips to keep your toes in top shape:

Stretch your calves and feet: Tight calf muscles can cause curled toes so stretching is a must.
Massage your feet: This will help reduce calluses and overall foot health.
Choose the right shoes: Avoid tight shoes and choose those with wide toe box to prevent deformities.
Use toe spacers: These will maintain toe separation and give a gentle stretch.
Do foot exercises: Simple exercises like toe spreading and gripping can work magic.
Ditch the high heels: High heels can force your toes into unnatural positions and cause deformities.
Wear supportive shoes: Look for shoes that fit the natural shape of your feet.
Monitor for symptoms: Catch the discomfort or pain early to prevent it from getting worse.
See a doctor: Regular check ups can maintain foot health.
Focus on overall health: Conditions like diabetes can affect foot health so overall wellness is key.

Follow these and you’ll be on your way to preventing curled toes and healthier feet.

Bottom Line

With all of this in mind, curled toes can be a real pain but knowing the causes, symptoms and treatment options can help you manage and prevent them. From non surgical treatments like exercises and shoe inserts to surgical options for severe cases there are many ways to deal with this.

Do it now and you’ll see the difference.

References:

Edelstein, J. M., et al. “Clawed toes and other foot deformities in older adults.” Journal of Geriatric Orthopedics.
Finzi, S., et al. “Neuropathy and its effect on foot structure in diabetes mellitus.” Diabetes Research and Clinical Practice, 114(1), 24-32.
Dabbs, V. M., et al. “Surgical treatment for claw toes: a review of current practices.” Journal of Foot and Ankle Surgery, 54(3), 415-421.