Explanation of Diagnosis

Hammer toe is a toe deformity where the middle joint of the toe becomes bent downward, resembling a hammer. It is caused by muscle imbalances, tight footwear, high arches, or arthritis, leading to pain, stiffness, corns, calluses, and difficulty walking. If untreated, the toe may become rigid, requiring surgical correction.

Specific Work Modifications

• Avoid prolonged standing or walking on hard surfaces.
• Wear wide, soft-toed shoes to prevent pressure on the affected toe.
• Use orthotic inserts or toe cushions to relieve discomfort.
• Take sitting breaks if the job requires extended standing.
• Avoid tight or high-heeled footwear, which can worsen the deformity.

Specific Activity Modifications

• Avoid high-impact activities such as running, jumping, or dancing in tight shoes.
• Modify workouts by switching to low-impact exercises such as cycling, swimming, or elliptical training.
• Use proper footwear with arch support if engaging in sports.
• Stretch and strengthen the toes daily to prevent worsening deformity.

Recommended Supplements

• Collagen peptides (10 g daily) – Supports ligament and tendon health.
• Vitamin D3 (1000-2000 IU daily) – Aids in bone and joint health.
• Calcium (1000-1200 mg daily) – Strengthens bones and reduces foot stress.
• Magnesium (300-400 mg daily) – Helps with muscle relaxation and foot cramps.
• Omega-3 fatty acids (1000 mg daily) – Reduces joint inflammation.

Recommended Nutrition and Hydration

Diet Recommendations:

• Bone and joint-supporting foods: Dairy products, leafy greens, almonds, and fortified cereals.
• Anti-inflammatory foods: Fatty fish (salmon, sardines), turmeric, berries, and walnuts.
• Protein-rich foods: Chicken, eggs, lentils, and dairy to support muscle and tendon health.
• Limit processed foods, sugar, and alcohol, which can worsen inflammation.

Hydration Tips:

• Drink at least 2–3 liters of water daily to maintain muscle flexibility.
• Limit caffeine and alcohol, which can dehydrate tissues and slow healing.

Home Exercise Prescription

Perform 2-3 times daily to improve toe flexibility, reduce pain, and strengthen foot muscles:

Stretching & Mobility

1. Toe Stretch

1. • Sit down and gently pull the affected toe backward to straighten it.
   • Hold for 20-30 seconds, repeat 3 times per foot.

2. Toe Towel Scrunches

1. • Place a towel on the floor and use your toes to scrunch it toward you.
   • 10 reps, 2 times daily.

3. Toe Extension Stretch

1. • Use your fingers to gently pull the toe upward to stretch the tendons.
   • Hold for 20-30 seconds, repeat 3 times per foot.

Strengthening & Stability

4. Toe Taps

1. • Tap the affected toe up and down while keeping the others still.
   • 10 reps, 2-3 times daily.

5. Marble Pickup Exercise

1. • Place small objects (like marbles or cotton balls) on the floor and pick them up with your toes.
   • 10 reps per foot, 2 times daily.

6. Rolling Massage with a Ball

1. • Use a tennis ball or frozen water bottle under the foot and roll it gently.
   • 1-2 minutes per foot, 1-2 times daily.

Avoid high heels, tight shoes, and prolonged standing until symptoms improve.

Helpful Books

1. "Every Woman’s Guide to Foot Pain Relief: The New Science of Healthy Feet" – Katy Bowman
2. "Fixing Your Feet: Injury Prevention and Treatment for Athletes" – John Vonhof

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.