What Are Hammer Toes, Really?
Here’s the thing about hammer toes: they’re a structural issue that develops over time. The second, third, or fourth toe bends at the middle joint and starts to curl down instead of lying flat.
You might feel:
- Stiffness or tightness in the toe joint
- Pain when walking, running, or cycling
- Rubbing or blisters between toes
- Visible toe deformation or overlapping toes
Why does it happen? It usually stems from a muscle imbalance in the toe. The tendons and muscles that control toe movement stop working together properly. One pulls harder than the other, leading to a curled position. Add in tight shoes, poor foot mechanics, or long hours of repetitive motion (sound familiar?), and the problem grows.
Over time, what starts flexible becomes rigid, and that’s when it gets serious.
You may also notice pain even at rest, especially when toes rub against blankets or inside sandals. Sometimes, the toe feels like it has its own heartbeat, pulsing with discomfort. That’s your body telling you something is off. Early intervention can often reverse the damage, but waiting too long might mean needing orthotic support or surgery. The good news? Most athletes catch it in the flexible stage and that gives you options. Don’t ignore it. Even minor changes in your foot alignment can ripple into the ankles, knees, and hips over time.
How Running Can Make Hammer Toes Worse
When you run, your toes grip the ground more than you might think. With each stride, your foot pushes off the ground using the flexor tendon and small foot muscles.
Now imagine doing that over 5K… 10K… marathon training miles… with a toe that’s out of alignment.
Running with hammer toes can lead to:
- Increased forefoot pressure
- Compensations in your running gait
- Corns and calluses on toes
- Irritation in the plantar plate
One of our athletes said it best: “I didn’t notice it at first. But around mile 9 of a long run, my second toe would throb, and by the end, it felt like a hot coal was sitting under it.”
Tight toe boxes only make this worse. Most runners don’t realize their shoes are pressing the toes into a curled position.
That’s why finding the right running shoes for hammer toes matters just as much as stretching or strength work.
Here’s something else to think about: toe pain when running can lead to compensation patterns. That means your foot might roll differently, shifting the workload to other muscles. The result? More soreness in your calves, Achilles tendon, or even your hips. You might think you’re getting shin splints or a sore knee, when really it started with your toes. Some runners with hammer toes even land more heavily on the outside of the foot, causing stress fractures or IT band pain.That shift in stride can also lead to hip tightness or discomfort, particularly conditions like tensor fasciae pain from running, which often stems from poor foot biomechanics.
How Cycling Affects Hammer Toes Differently
Cyclists face a different challenge. While running involves toe push-off, cycling traps your foot inside a stiff-soled shoe, often locked into place with cleats.
That rigidity can put intense stress on the toes, especially if:
- The cycling cleat position is too far forward
- The toe box is too narrow
- You spend long hours on the bike without moving your toes
Many cyclists report toe pain cycling that starts as a tingle and ends in full-blown numbness or burning by the end of a century ride.
And here’s a hidden problem: cycling often masks toe deformities because the motion is low-impact. But over time, stiff shoes and bad mechanics contribute to foot biomechanics issues that quietly worsen hammer toes.
If your pedal stroke is off or you’re overcompensating due to another injury, your toes can end up taking more load than they should. A pattern we often see when cycling with a hamstring injury.
There’s also the issue of pressure points. Most cycling shoes are designed for power transfer, not comfort. If your forefoot pressure is high or the cleats aren’t properly aligned, your toes bear the brunt of it. One rider we worked with described a “pinched nerve” sensation after rides longer than two hours. It turned out to be early-stage hammer toes from shoe compression and tight straps. Small changes like switching to wide-fit shoes or moving cleats slightly back can make a huge difference. You don’t have to give up speed to stay pain-free.
How Do I Know if I Have Hammer Toes?
Wondering if you’ve got it? Here are a few signs to watch for:
- One or more toes bends downward at the middle joint
- You feel pain when wearing shoes or going uphill
- There’s friction, corns, or calluses on toes
- You feel relief when barefoot
You can try a simple test: lay your foot flat and try to straighten your toes with your fingers. If they resist or pop back into a bent shape, they may be flexible hammer toes. If they don’t move at all, they could be rigid and that often needs more serious intervention.
Another way to tell? Look at your shoes. If you see deep imprints or holes forming near the toe area, it may be a sign of chronic pressure from curling. Some runners notice their toenails changing shape or color. A sign of repeated trauma. And if you’ve ever had unexplained blisters between toes or redness after a ride or run, that’s your cue. It’s not always painful at first, but it builds up. Pay attention early, and you can save yourself months of recovery later.
What Causes Hammer Toes in Athletes?
Several factors can work together to cause this problem:
- Tight footwear — cycling and running shoes that squeeze the front of the foot force toes into unnatural positions.
- High mileage — the more miles, the more pressure on your toes.
- Weak foot muscles — especially in the small stabilizers of the toes.That’s why targeted strength training like gym exercises for runners can help correct imbalances and prevent overuse injuries like hammer toes.
- Biomechanical imbalances — flat arches or poor alignment in your stride or pedal stroke.
- Genetics — let’s not forget, some people are just more prone to it.
Add in long-distance training, sweat, fatigue, and you’ve got the perfect storm for hammer toes. When your muscles tire, you may start to claw your toes inside your shoes for stability which creates tension in the flexor tendon. Or maybe your shoes are fine at mile one, but become tight after your feet swell. It’s this accumulation of little stresses, repeated day after day, that turns a temporary annoyance into a lasting injury. For both runners and cyclists, small preventive habits go a long way toward avoiding this painful condition.
Can Hammer Toes Be Reversed?
If you catch hammer toes early, yes. Especially the flexible kind.
Here’s what can help:
- Wearing shoes with a wider toe box
- Using toe spacers or toe straighteners daily
- Stretching the toes and doing foot-strengthening exercises
- Adding a metatarsal pad under the ball of the foot to relieve pressure
- Adjusting your cycling cleat position to reduce strain
Rigid hammer toes are harder to fix without surgery, but even then, symptom relief is possible.
For a comprehensive overview of treatment options, including surgical procedures, you can refer to this detailed guide by the Cleveland Clinic: Hammertoes: What It Is, Causes, Relief & Treatment.
One of our cycling clients avoided surgery by switching to extra-wide shoes, moving her cleats back slightly, and adding daily towel scrunches and toe spacers. Within three months, her pain cut in half.
The key is consistency. Just like building endurance or speed, treating hammer toes takes daily effort. Most people give up after a week. But give it a full month of toe mobility, gentle stretching, and better footwear, and you’ll likely feel the difference. Combine that with a gait assessment to correct any underlying foot biomechanics issues, and you’ll have a much better shot at long-term relief without stopping your training.
Which Shoes Are Best for Hammer Toes?
You’ll want shoes that:
- Have a wide toe box (look for “natural foot shape” or “foot-shaped” labels)
- Allow room to move your toes inside
- Provide stiff midfoot support without squeezing the front
- Work with custom or over-the-counter orthotics for runners or cyclists
Running shoes for hammer toes may include brands like Altra, Topo Athletic, or even some HOKA models. For cycling shoes hammer toes sufferers love, try Lake or Bont. Both offer wide options and adjustable cleat mounts.
Don’t just rely on brand names. Try shoes on late in the day when your feet are slightly swollen — that’s your “true” training foot size. And always test with the socks you train in. For added support, insert a metatarsal pad or flexible orthotic that supports the forefoot arch. If you ride with tight footwear, consider heat-moldable options or even removing insoles to reduce pressure. Shoes are one of the biggest long-term solutions for managing toe pain cycling or running-related deformities. So don’t rush this decision. The right pair is worth every cent.
Should I Keep Running or Riding with Hammer Toes?
If it’s painful, back off and reassess. But many athletes keep training with hammer toes, as long as they manage it smartly.
Ask yourself:
- Do your shoes let your toes move freely?
- Are you doing toe and foot-strengthening exercises regularly?
- Do you feel worse after long sessions or when sitting in your gear?
If the answer is yes, your strategy needs an upgrade, not necessarily a full stop.
Some runners rotate between two pairs of shoes to reduce friction. Cyclists might loosen their straps halfway through a ride to allow some foot splay. I once had a client who switched to sandals between workouts and swore it sped up recovery. These simple swaps , along with toe spacers or nighttime stretching, can give your toes the break they need. The goal isn’t perfection. It’s keeping you moving while reducing stress. That’s how you prevent a small issue from becoming a sidelining injury.
Insider Tips for Prevention
Here are a few tricks I’ve picked up from years coaching runners and cyclists:
- Swap your socks: seamless toe socks reduce irritation and keep toes aligned.
- Use a pumice stone weekly to prevent calluses on toes that can cause added pressure.
- Watch for “toe clawing” when tired. It’s a sign your foot is compensating.
- Try mobility drills for the plantar plate and foot biomechanics. It helps more than you’d expect.
One less-known trick: elevate your legs after long runs or rides. Gravity pulls fluid down during workouts, and swollen toes are more likely to curl and rub. Another? Freeze a water bottle and roll your feet post-workout. It reduces inflammation in your flexor tendon and arch.
Don’t underestimate the power of your rest shoes, either. Slippers or sandals that cramp your toes undo a lot of your work. Look for ones with a roomy toe box and some arch support. Prevention isn’t about one big change. It’s lots of small, smart habits stacked together.
Running vs. Cycling Hammer Toe Pressure Points
Below is a comparison of the typical stress areas contributing to hammer toes in runners vs. cyclists.
This table gives a quick look at why different sports create different problems. If you switch between both, it’s especially important to watch for overlapping causes and cumulative stress.
| Activity | Common Pressure Point | Risk Factor |
|---|---|---|
| Running | Ball of foot & toe joints | High-impact toe push-off |
| Cycling | Toes & metatarsal heads | Tight shoes & cleat placement |
Whether you’re dealing with toe pain cycling or toe pain when running, identifying the source of pressure is the first step toward fixing it. Try filming your running stride or checking your pedal setup with a bike fitter. You might be surprised where the tension builds.
Common Questions About Hammer Toes (Running & Cycling)
What’s the difference between hammer toe and claw toe?
Can cycling shoes cause hammer toes?
How do I tape toes for running?
Do toe spacers actually work?
When should I see a podiatrist?
Final Thoughts: Don’t Let Hammer Toes Hold You Back
Dealing with hammer toes as a runner or cyclist can feel frustrating, especially when you’ve worked so hard on everything else. But small adjustments really do add up.
Whether it’s choosing shoes with a better toe box, changing your cycling cleat position, or using simple toe spacers, you’ve got options. And you don’t have to give up your sport.
You’re not the only one tackling this. You’re part of a bigger community of athletes learning to train smarter, not just harder.
When you understand how foot alignment, muscle imbalance, and pressure all connect, you start to see a bigger picture. Every run, every ride, every shoe choice is a chance to support your body. You don’t need perfect feet, just progress.
