8 Exercises for Claw Toes: Relieve Pain and Improve Mobility

Your toes curl downward like claws every time you walk. Calluses form on your toe tips due to pressure from poor toe alignment and continuous friction. Your favorite shoes don't fit because your toes press against the top of the shoe.

Claw toes are a foot deformity where one or more toes curl under, mimicking a claw shape. Without treatment, they become rigid. Once that happens, exercises won't help. Surgery becomes your only option.

You can stop this progression with consistent toe mobility exercises that target the root of the problem. I've treated hundreds of patients with claw toes over my years as a podiatrist. When started early, specific movements restore muscle balance and improve joint mobility.

» Take a quick quiz to get custom orthotics to relieve your claw toe pain

What Defines Claw Toes?

Claw toes involve multiple joints in your toes [1]. The middle (proximal interphalangeal) and tip joints (distal interphalangeal) bend downward. The base joints (metatarsophalangeal) often bend upward. This creates that distinctive claw shape.

This differs from hammer toes, which only bend at the middle joint [2]. Mallet toes only bend at the tip joint [3].



» Struggling with pain in the middle of your foot? Learn what’s causing it

How Claw Toes Differ From Similar Conditions

Pain patterns often reflect specific toe deformities, helping distinguish claw toes from similar conditions.

• Claw toes cause pain under the ball of your foot, on the toe tips, and top of the bent joints.
• Hammer toes hurt mainly at the top of the middle joint
• Mallet toes hurt at the toe tips

The Root Causes of Claw Toes Vary, Too:

• Claw toes often stem from neurological conditions, diabetes, or muscle imbalances affecting multiple toes
• Hammer toes usually come from ill-fitting shoes or bunions
• Mallet toes typically result from injury or tight shoes

» Not sure if you have hammer, mallet, or claw toes? Find out the difference

Why Should You Do Exercises for Claw Toes?

I see two types of claw toes in my practice: flexible and rigid.

• Flexible claw toes still move when you push them straight with your hands [1]. The joints feel stiff but respond to gentle pressure. These respond well to home remedies, especially if you combine them with strengthening and stretching routines.
• Rigid claw toes stay locked in position no matter how you try to straighten them. The joints feel stuck. Surgery often becomes necessary [1].

Your toe flexors (muscles that curl toes down) have become too strong. Your extensors (muscles that lift your toes) have become too weak. Claw toes exercises—especially those aimed at toe straightening—restore muscle balance and stop this progression [4].

They also improve joint mobility and strengthen the small muscles in your feet that support proper toe alignment. It's a physical therapy for your curled toes that helps restore natural movement and reduce pain.

» Want to prevent ankle injuries? Try ankle-strengthening exercises

8 Best Claw Toes Exercises for Pain Relief

1. Toe Flexion and Extension



• What It Fixes: Joint stiffness and mobility issues. This movement engages both flexor and extensor muscles, promoting flexibility in the small foot muscles that help align your toes naturally.
• Best For: Early-stage claw toes with flexible joints. Works well for older adults wanting to maintain toe mobility.
• What to Expect: Within 2-4 weeks of daily practice, you'll notice improved flexibility and less stiffness. The abnormal curling reduces as muscle balance improves. Your toes will feel more natural while walking.

How to Do It:

1. Sit with feet flat on the floor.
2. Curl all toes downward like you're gripping the floor.
3. Hold for 3-5 seconds.
4. Then lift and spread toes upward toward your shin.
5. Hold for 3-5 seconds. Repeat 10-15 times per foot.

» Discover the stretches, exercises, and orthotics that correct supination

2. Towel Curls



• What It Fixes: Weak intrinsic foot muscles. Scrunching the towel strengthens the small muscles in your feet, improving toe alignment and arch support.
• Best For: Mild to moderate claw toes with flexible joints. Good for older adults seeking better foot strength.
• What to Expect: After 3-5 weeks, you'll have a stronger toe grip and less fatigue when walking. The curling decreases visibly. Your toes learn to stay neutral during daily activities like climbing stairs.

How to Do It:

1. Place a towel flat on the floor.
2. Sit or stand with your foot at one end.
3. Use only your toes to grip and pull the towel toward you.
4. Keep your heel planted.
5. Use all five toes to create a deep arch.

» Ease ball-of-foot pain fast with these top exercises for metatarsalgia.

3. Toe Extensions with Resistance



• What It Fixes: Weak extensor muscles. This strengthens the muscles that lift your toes, countering the flexor dominance that causes claw toes.
• Best For: Early to moderate stages with some flexibility remaining. Works well for active people wanting to maintain toe strength.
• What to Expect: Within 3-5 weeks, you'll see better toe posture and stronger extension. The downward curling reduces. You'll lift your toes better during walking, which prevents tripping and reduces shoe irritation.

How to Do It:

1. Sit with feet flat.
2. Lift all toes to the same height.
3. Hold for 5 seconds, then lower.
4. Add a resistance band over your toes for extra challenge.

» Shin splints slowing you down? Try proven exercises for shin splint pain

4. Standing Heel Raises with Toe Press



• What It Fixes: Muscle imbalances and weak foot muscles. Rising while pressing toes down activates flexors and fights the upward bending at the base joints.
• Best For: Early to moderate stages with flexible toes. Great for active people wanting enhanced foot strength and stability.
• What to Expect: This builds calf strength while improving toe posture. Within 3-5 weeks, you'll have a stronger push-off and less toe fatigue. Your arch support improves. The upward buckling of toes is reduced through better muscle coordination.

How to Do It:

1. Stand with feet flat.
2. Rise onto the balls of your feet while pressing your toes down firmly into the ground.
3. Hold briefly, then lower slowly.

» Check out the best exercises for your Achilles tendon

5. Toe Splays



• What It Fixes: Weak toe separation muscles. Spreading toes apart combats the inward curling and improves muscle balance and foot stability.
• Best For: Flexible claw toes and people wanting better toe alignment. Works well for active individuals seeking improved foot stability.
• What to Expect: Regular practice brings better toe separation and alignment within 3-5 weeks. You'll have less cramping and easier toe extension. Foot pressure distributes better, reducing pain and callus formation.

How to Do It:

1. Sit with feet flat.
2. Spread your toes apart as wide as possible, like fanning them out.
3. Hold for 5 seconds, then relax.
4. Add a resistance band around toes for more challenge.

» Runner’s knee pain? Get knee strengthening exercises to relieve pain

6. Marble Pickups



• What It Fixes: Poor toe dexterity and weak flexor muscles. Picking up objects encourages fine motor control and strengthens muscles responsible for toe flexion.
• Best For: Early-stage claw toes with flexible joints. Good for active people wanting to maintain foot dexterity.
• What to Expect: Within 2-4 weeks, you'll have better toe strength and coordination. The involuntary curling reduces. Your toe awareness improves, which helps with balance and prevents falls. Walking becomes more comfortable.

How to Do It:

1. Sit in a chair with feet flat.
2. Place 20 marbles and a small bowl on the floor.
3. Pick up one marble at a time using only your toes.
4. Place each marble in the bowl.

» Struggling with foot pain? Try exercises for collapsed arches

7. Seated Forefoot Extension Stretch



• What It Fixes: Tight toe flexors and plantar fascia. Manually extending toes releases tension in the flexor tendons that contribute to claw toe deformity.
• Best For: Flexible claw toes or early stiffness across multiple toes. Good for older adults or those with mild rigidity seeking to maintain range of motion.
• What to Expect: Within 2-3 weeks, you'll have reduced forefoot tightness and greater toe mobility. Normal toe alignment improves as chronic tension decreases. Walking becomes more comfortable, and shoes fit better.

How to Do It:

1. Sit and cross one leg over the other knee.
2. Hold your foot in your hand.
3. Point your foot, then extend all toes back toward your shin.
4. Hold for 15-30 seconds.

» Struggling with bottom of foot pain? Try exercises for collapsed arches

8. Standing Calf Stretch



• What It Fixes: Tight calf muscles that contribute to claw toes by limiting ankle movement and increasing forefoot pressure. Stretching calves reduces compensatory toe gripping.
• Best For: All stages of claw toe deformity, especially those with tight calves or limited ankle mobility.
• What to Expect: Within 2-4 weeks, you'll have less Achilles and calf tightness. Better weight distribution across your foot relieves pressure from your toes. Walking efficiency improves, and fatigue decreases.

How to Do It:

1. Face a wall with hands pressed against it.
2. Step one foot back 2-3 feet, keeping that heel down and leg straight.
3. Lean forward to stretch your calf.

Explore More:

• What Are the Best Tailor's Bunion Exercises?
• Can I Fix Plantar Fasciitis With Pressure Points?
• Are There Benefits to Rolling My Feet?
• Why Does My Inner Ankle Hurt When I Run?



Rigid vs. Flexible Claw Toes: How to Know If Exercises Will Help

Understanding whether your claw toes are flexible or rigid changes everything about your approach.

• Testing Flexibility: Try gently pushing your toes straight with your hands. Flexible toes will move and straighten, though they may feel stiff. Rigid toes won't budge, no matter how much gentle pressure you apply.
• Exercise Effectiveness: Flexible claw toes respond well to all these exercises because the joints still move. You can address root causes like muscle weakness and tendon tightness.
• Safety Considerations: Flexible claw toes tolerate most exercises well when done correctly. Start gently and progress gradually. Stop if you feel sharp pain.

» Fix toe pain naturally with exercises for hammer toe that help realign

Tools to Support Your Claw Toe Exercise Program

Three lifestyle changes amplify your exercise results:

Daily foot care

Soak feet in warm water for 5-10 minutes before using a pumice stone on calluses. Apply moisturizer to prevent painful buildup that interferes with exercise. Proper callus management creates an optimal environment for exercise effectiveness [5].

Movement integration

Include foot and ankle stretches throughout your day. Be mindful of toe positioning during standing and walking. Avoid prolonged periods in restrictive shoes, and incorporate toe movements into activities like picking up objects.

Proper footwear and orthotics

Wear shoes with soft, roomy toe boxes to reduce friction and prevent worsening of claw toe deformity. Avoid tight shoes and high heels.

Custom orthotics, like the ones from Upstep, provide cushioning, improve shoe fit, and maintain proper foot alignment. Good arch support prevents the development of claw and hammer toe deformities by reducing compensatory muscle patterns.

Relief That Starts at the Base of Your Toes

Claw toe pain often begins in the ball of the foot—Upstep Everyday Orthotics cushion that area to stop discomfort before it builds.

Get Claw Toe Orthotics



Fix Your Claw Toes Before It's Too Late

Here's the bottom line: claw toes get worse without treatment, so catching them early makes all the difference.

The exercises we've covered—from simple toe flexion to picking up marbles—really do work to fix the muscle imbalances causing your toes to curl. Most people see real improvements within 2-5 weeks.

Remember that flexibility test? If you can still gently push your toes straight, these exercises can help you avoid surgery. But once your toes lock into that rigid position, exercise won't cut it anymore.

Want to speed up your results? Custom orthotics with metatarsal pads redistribute pressure away from your toe tips while arch support prevents the compensatory gripping that worsens claw toes. Pair these supportive insoles with your daily exercises for the fastest path to pain-free walking.

» Take a quick quiz and get expert-designed orthotics for claw toe pain