When was the last time you really thought about your toes? We often overlook them until they start screaming for attention—like when they bend out of shape into a painful, rigid position known as hammertoes. If you’ve ever dealt with the discomfort of hammertoes, you know it can make even the simplest tasks, like slipping on shoes or walking, feel like an uphill battle. So, why does this happen? What are the leading causes of hammertoes, and what can you do to avoid them? Let’s break it down.

What Are Hammertoes?

Before we dive into the causes, let’s quickly recap what hammertoes actually are. A hammertoe occurs when the middle joint of one or more toes becomes bent and stays in that position. It’s most common in the second, third, or fourth toes. Think of your toe like a hinge—when it’s working correctly, everything moves smoothly. But when you develop hammertoes, that hinge stiffens, causing pain and limiting movement. Not exactly ideal, right?

Cause #1: Poor Footwear Choices – The Tight and High Heel Dilemma

One of the leading causes of hammertoes is, unsurprisingly, our choice of footwear. Tight, narrow shoes and sky-high heels may look fabulous, but they can wreak havoc on your toes. When you consistently wear shoes that cramp your toes or force them into unnatural positions, you’re setting the stage for a hammertoe to develop.

Think about it—high heels push your body weight forward, cramming your toes into the front of your shoes. Over time, this pressure can cause your toes to bend unnaturally, leading to a hammertoe. Similarly, shoes with a narrow toe box squeeze your toes together like sardines in a can, restricting their natural movement and encouraging deformities.

If you’re someone who practically lives in heels or loves a pointed-toe shoe, it might be time to reconsider your footwear choices, at least for the sake of your toes!

Cause #2: Muscle Imbalances – When Your Toes Work Overtime

Your feet are home to dozens of muscles, tendons, and ligaments, all working together to keep you balanced and moving. When everything is in sync, it’s a well-choreographed dance. But sometimes, muscle imbalances occur, throwing everything off-kilter. These imbalances often happen when certain muscles in your toes become overactive, while others become too weak or stiff. The result? Your toes start to bend and stay that way.

Muscle imbalances are particularly common in people with flat feet or high arches, as the abnormal foot structure can place undue strain on certain muscles. Over time, the constant tug-of-war between these muscles can lead to hammertoes.

Cause #3: Genetic Predisposition – It Runs in the Family

Unfortunately, sometimes the cause of hammertoes isn’t something you can easily control. If your parents or grandparents had hammertoes, there’s a good chance you might develop them too. Foot structure and biomechanics are often inherited traits. If you’ve been blessed with a foot type that’s prone to hammertoes—like flat feet or high arches—you’re already working with a genetic predisposition.

It’s like getting the family recipe for hammertoes. Thanks, Mom and Dad!

Cause #4: Arthritis – Inflammation that Bends Your Toes

Arthritis, especially rheumatoid arthritis, is a common culprit behind hammertoes. Arthritis causes inflammation in the joints, and when that inflammation targets the toes, it can lead to stiffness and joint deformities over time. For people with arthritis, hammertoes are often just one of several foot-related complications.

In cases of rheumatoid arthritis, the immune system attacks the joints, causing them to become inflamed, and eventually, this can lead to deformities like hammertoes. If you’re dealing with arthritis, keeping your joints healthy and flexible can go a long way in preventing or managing this condition.

Cause #5: Injury or Trauma – A Toe’s Unwanted Baggage

Have you ever stubbed your toe so hard that you thought you might lose it? Or maybe you’ve fractured a toe or had some other foot injury? If so, you may be at a higher risk of developing hammertoes down the road. Trauma to the foot, especially the toes, can disrupt the normal functioning of the joints and muscles, leading to long-term issues like hammertoes.

Even a seemingly minor injury can have lasting effects. For example, a dislocated toe that wasn’t treated properly can set you up for future deformities, including hammertoes.

Cause #6: Nerve Damage – When Signals Get Crossed

Certain medical conditions that affect the nerves, like diabetes or stroke, can lead to hammertoes. When the nerves in your feet are damaged, they can’t communicate properly with your muscles. This miscommunication can cause muscle weakness or spasms, leading to a hammertoe.

People with diabetes, in particular, should be mindful of any changes in their feet, as nerve damage and circulation issues can lead to a variety of foot problems, including hammertoes.

How to Reduce Your Risk of Hammertoes

Now that you know the top causes of hammertoes, what can you do to reduce your risk? Here are a few tips:

• Choose Proper Footwear: Opt for shoes with a wide toe box, good arch support, and a low heel. Your feet will thank you!
• Strengthen and Stretch Your Feet: Exercises that strengthen the muscles in your feet and toes can help prevent imbalances. Try toe curls, foot stretches, and ankle rotations to keep those muscles in check.
• Keep an Eye on Your Toes: If you notice any early signs of hammertoes—like a slight bend in your toes or discomfort—don’t ignore it. Early intervention can make a big difference.
• Manage Underlying Conditions: If you have arthritis, diabetes, or another condition that could contribute to hammertoes, work with your healthcare provider to manage it effectively.

The Bottom Line

Hammertoes can be a literal pain, but understanding the causes is the first step to prevention. Whether it’s a matter of choosing better footwear, staying active, or managing a health condition, small changes can make a big difference in keeping your toes healthy and pain-free. After all, happy toes make for a much happier you!