Hammertoe Correction — Complete Exercise Program

Elevation & Swelling Control

Reduces swelling and supports healing in the first weeks.

What it helps: Bringing the leg up reduces swelling and supports healing in the early weeks — simple, and it speeds your comfort.

1. Lie back and prop the foot above the level of your heart on pillows.
2. Rest like this regularly through the day, especially after being up.
3. Use ice as directed by your surgeon.

Tips:

• Elevation is one of the most helpful things you can do early on.

Commonly done several times a day.

Ankle Pumps

Improves circulation and helps reduce swelling.

What it helps: Keeps blood moving to reduce swelling and the risk of clots while you're less active — small, frequent, and important early on.

1. Flex your foot up, pointing your toes toward the ceiling.
2. Point your toes down, away from your body.

Tips:

• Move slowly and with control.

Commonly done as 20 repetitions, several times a day.

Ankle Alphabet

Traces the alphabet with the foot to restore ankle motion in every direction.

What it helps: Moves the ankle through its full range while you trace each letter — restoring motion in every direction.

1. With the leg supported, slowly "draw" each letter of the alphabet using your big toe.
2. Move from the ankle, keeping the leg still.

Tips:

• Move within a comfortable, pain-free range.

Commonly done as 1-2 sets of A–Z, a few times a day.

Quad Sets

Re-activates the thigh muscle and supports knee control.

What it helps: Wakes up the quadriceps — the big thigh muscles that support and control your knee. Getting them firing is the foundation of a strong, steady leg.

1. Sit or lie with your leg straight.
2. Tighten the muscle on top of your thigh, pressing the back of your knee down.
3. Hold briefly, then relax.

Commonly done as 2-3 sets of 10, a few times a day.

Glute Squeezes

Gently re-engages the buttock muscles.

What it helps: Wakes up the glutes — the big muscles that steady and support your hip. Getting them firing again is the first step toward a hip that feels stronger and carries you with less strain on the joint.

1. Lie or sit comfortably.
2. Squeeze your buttock muscles together.
3. Hold a few seconds, then relax.

Commonly done as 2-3 sets of 10, a few times a day.

Straight Leg Raises

Strengthens the thigh while protecting the joint.

What it helps: Builds quad and hip strength while the knee stays straight, so the muscle works hard without stressing the joint.

1. Lie down with one leg bent and the other straight.
2. Tighten your thigh and lift the straight leg a few inches.
3. Lower slowly.

Tips:

• Keep the knee straight as you lift.

Commonly done as 2-3 sets of 10, once or twice a day.

Seated Knee Extensions

Keeps the thigh strong while you stay off the foot.

What it helps: Keeps the thigh strong and the knee straightening well while you stay off your feet.

1. Sit tall in a chair with your back supported and your foot resting on a low stool.
2. Straighten your knee, lifting the lower leg until it is level with your thigh.
3. Hold for a moment, then lower it slowly back down to the stool.

Tips:

• Let your thigh do the work — the lift comes from straightening the knee.
• Your foot can stay relaxed. There is no need to hold it in any particular position.

Commonly done as 2-3 sets of 10, once or twice a day.

Walking with Assistive Device & Boot

Short, protected walking in your boot or cast with crutches or a walker.

What it helps: Short, protected walking in your boot with crutches or a walker — safe, gradual time back on your feet.

1. Use your crutches, walker, or knee scooter as directed.
2. Bear weight only as your surgeon allows.
3. Take short, level walks.

Tips:

• Follow your weight-bearing instructions closely in the early weeks.

Commonly done throughout the day.

Elevation & Swelling Control

Reduces swelling and supports healing in the first weeks.

What it helps: Bringing the leg up reduces swelling and supports healing in the early weeks — simple, and it speeds your comfort.

1. Lie back and prop the foot above the level of your heart on pillows.
2. Rest like this regularly through the day, especially after being up.
3. Use ice as directed by your surgeon.

Tips:

• Elevation is one of the most helpful things you can do early on.

Commonly done several times a day.

Gentle Ankle Range of Motion

Keeps the ankle moving comfortably to restore gentle motion.

What it helps: Eases motion back into the ankle so it stays supple, within the limits your surgeon sets.

1. Seated, slowly point your foot down and bring it back toward neutral.
2. Gently move the foot side to side.

Tips:

• Stay within a comfortable, pain-free range — avoid forcing the foot.
• Your care team can guide how much ankle motion is right for your recovery.

Commonly done as 2-3 sets of 10, as directed.

Seated Heel Raises

Gently activates the calf while seated and protected.

What it helps: Gently activates the calf while seated and protected — an early step toward push-off strength.

1. Sit with your feet flat on the floor.
2. Lift your heels, rising onto the balls of your feet.
3. Lower slowly.

Tips:

• Keep the weight comfortable across the foot.

Commonly done as 2 sets of 10-15, daily.

Calf Stretch

Keeps the calf and Achilles flexible, easing tension on the arch.

What it helps: Keeps the calf and Achilles supple, easing tension through the ankle and the arch of the foot.

1. Stand facing a wall, hands on the wall, surgical leg back.
2. Keep the back knee straight and heel down, and lean forward until you feel a stretch in the calf.
3. Then bend the back knee slightly to stretch a little lower.

Tips:

• Keep the stretch gentle and steady — no bouncing.

Commonly done as 3 sets of 20–30 sec hold, daily.

Hip Abduction

Strengthens the outer hip while you stay off the foot.

What it helps: Strengthens the outer-hip muscles that keep your hip level and steady — strength you can build without putting any weight through your healing foot.

1. Lie on your side with the surgical leg on top and both legs straight.
2. Rest your head on your lower arm and your upper hand on the floor in front of you.
3. Lift the top leg a comfortable distance, keeping it in line with your body.
4. Lower slowly.

Tips:

• Keep your toes pointing forward, not up toward the ceiling — that is what keeps the work in the outer hip.
• Don't let the leg drift forward as it rises.
• A moderate lift done well beats a high one done badly.

Commonly done as 2-3 sets of 10, daily.

Hip Extension

Strengthens the back of the hip and buttock without loading the ankle.

What it helps: Strengthens the glutes and the muscles behind the hip that power each step — built while staying off the foot.

1. Lie on your stomach, or stand holding a counter for support.
2. Keeping your leg straight, lift it gently backward.
3. Lower slowly.

Tips:

• Move from the hip and avoid arching your low back.

Commonly done as 2-3 sets of 10, daily.

Core Strengthening

Supports posture and overall stability.

What it helps: Builds the core that holds your trunk steady, supporting your posture, your back, and everything you do on your feet.

1. Lie on your back with your knees bent, feet flat and arms resting at your sides.
2. Gently tighten your stomach muscles, as though bracing.
3. Lift your hips until your body makes a straight line from shoulders to knees.
4. Hold for a few seconds, then lower slowly.

Tips:

• Push through your heels and let your shoulders stay resting on the floor.
• Breathe normally through the hold rather than holding your breath.
• The bridge shown here is one of several ways to work the core - your therapist may give you others.

Commonly done a few times a week.

Standing Weight Shifts

Builds comfort bearing weight evenly through both feet.

What it helps: Gently retrains you to load each leg evenly and confidently — the first step back to steady, balanced walking.

1. Stand at a counter with your hands resting lightly on it, feet hip-width apart.
2. Slowly shift your weight over one foot, then over the other.
3. Keep the movement smooth and controlled.

Tips:

• Both feet stay flat on the floor throughout — this is a shift of weight, not a step.
• Your hands are there for balance, not to hold you up.
• Let comfort guide how much weight you shift onto the surgical side.

Commonly done as 2-3 sets of 10, daily.

Walking with Assistive Device & Boot

Short, protected walking in your boot or cast with crutches or a walker.

What it helps: Short, protected walking in your boot with crutches or a walker — safe, gradual time back on your feet.

1. Use your crutches, walker, or knee scooter as directed.
2. Bear weight only as your surgeon allows.
3. Take short, level walks.

Tips:

• Follow your weight-bearing instructions closely in the early weeks.

Commonly done throughout the day.

Toe Flexion & Extension (Lesser Toes)

Keeps the smaller toes moving while the fused big toe stays protected.

What it helps: Keeps the smaller toes moving and supple while the rest of the foot is protected.

1. Curl the smaller toes downward, then straighten and spread them upward.
2. Keep the big toe still — it is fused and should not move.

Tips:

• A gentle way to keep the foot active in the early weeks.

Commonly done as 15-20 repetitions, a few times a day.

Toe Spreading Exercises

Gently activates and separates the toes after neuroma removal.

What it helps: Gently activates and separates the toes, restoring control of the small foot muscles.

1. Seated with your foot flat, try to spread your toes apart.
2. Hold briefly, then relax.
3. A small foam toe-spacer between the toes can help guide the movement.

Tips:

• Numbness in the web space is expected after this surgery — move within comfort.

Commonly done as 2 sets of 10, daily.

Towel Scrunches

Re-wakes the small muscles of the foot using a towel.

What it helps: Re-wakes the small muscles under the foot that support your arch and help you grip and balance.

1. Sit with your foot flat on a towel on the floor.
2. Use your toes to scrunch and pull the towel toward you.
3. Relax and repeat.

Tips:

• A light, controlled effort is all you need.

Commonly done as 2 sets of 10, daily.

Marble Pickups

Builds toe dexterity and strength by picking up small objects.

What it helps: Builds toe dexterity and strength — control of the small foot muscles that help you balance and push off.

1. Place a few marbles or small objects on the floor.
2. Use your toes to pick up each one and set it in a cup.
3. Repeat with all the objects.

Tips:

• Move slowly and focus on control.

Commonly done as 2 sets of 10, daily.

Toe Curls

Strengthens the small muscles under the foot.

What it helps: Strengthens the small muscles under the foot that support your arch and grip the ground.

1. Seated with your foot flat, curl your toes downward as if gripping the floor.
2. Hold briefly, then relax.

Tips:

• Keep the motion gentle and controlled.

Commonly done as 2 sets of 10-15, daily.

Walking Program

Short, frequent walks build endurance and confidence.

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Standing Balance (Double-Leg)

Builds steadiness standing evenly on both feet.

What it helps: Builds steady, even standing on both feet — the foundation for confident movement.

1. Stand with feet hip-width apart near a counter for support.
2. Hold a steady, balanced position.
3. Progress by lightly closing your eyes or standing on a softer surface as able.

Tips:

• Keep support within reach.

Commonly done as 3 sets of 20–30 sec hold, daily.

Mini Squats

Builds leg strength through a comfortable range.

What it helps: Builds hip and leg strength through a comfortable range, so everyday moves — sitting, standing, bending — take less out of your joints.

1. Stand holding a counter.
2. Bend your knees a small amount, keeping them behind your toes.
3. Return to standing.

Tips:

• Keep the movement small — this is not a deep squat.
• If bending under your own weight is not available yet, standing up from a higher chair asks the same muscles with less load.

Commonly done as 2-3 sets of 10, once or twice a day.

Stationary Bike

Builds motion and endurance with low impact.

What it helps: Keeps the joints moving and nourished while you build endurance — all with no pounding. One of the gentlest ways to stay active when a joint is sore.

1. Set the seat so pedaling is comfortable.
2. Pedal at an easy pace.
3. Increase your time gradually.

Commonly done as directed.

Double-Leg Heel Raises

Begins rebuilding calf strength using both legs together.

What it helps: Begins rebuilding calf strength using both legs together to share the load.

1. Stand holding a counter for support.
2. Rise up onto the balls of both feet.
3. Lower slowly with control.

Tips:

• Share the load across both feet at first.

Commonly done as 2-3 sets of 10-15, daily.

Progressive Walking Program

Keep building your walking distance and pace.

What it helps: Keep building your walking distance and pace — steady gains in endurance and confidence on your feet.

1. Walk on level ground at a comfortable pace, landing on the heel and rolling through the foot.
2. Add a few minutes to the walk before you add speed or hills.
3. Go a little further each week rather than a lot further in one day.

Tips:

• Turning back while you still feel good is how the distance builds.
• Supportive shoes make more difference than the route does.
• The three figures here are the same walk with a longer stride, not a faster one - an even stride matters more than pace.

Commonly done daily.

Toe Raises & Toe Curls

Re-activates the small muscles of the foot.

What it helps: Re-activates the small muscles of the foot that support your arch and balance.

1. Seated with your foot flat, lift your toes up while keeping the heel down.
2. Then curl the toes down, as if gripping a towel.

Tips:

• A towel under the foot adds a gentle challenge.

Commonly done as 2 sets of 15, daily.

Single-Leg Weight Shifts

Builds confidence putting weight through the new ankle joint.

What it helps: Builds confidence loading one leg fully — an early step toward steady single-leg standing and walking.

1. Stand with a counter to one side, one hand resting on it, feet hip-width apart.
2. Slowly shift your weight over the surgical side, then back to centre.
3. Both feet stay flat on the floor throughout — this is a shift of weight, not a step.
4. Hold a little longer on that side as comfort allows.

Tips:

• Your hand is there for balance, not to hold you up.
• Neither heel should lift — if one does, shift less far.
• Let comfort guide how much weight you put through the surgical side.

Commonly done as 2-3 sets of 10, daily.

Resistance Band Ankle Strengthening

Strengthens the ankle in all directions with a band.

What it helps: Strengthens the ankle in every direction with a band, building the all-around support that steadies each step.

1. Sit with the leg straight out in front of you.
2. Loop a resistance band around your foot and hold both ends in your hands.
3. Push down, pull up, and turn the foot in and out against the band.

Tips:

• Move slowly and keep the motion controlled.

Commonly done as 2-3 sets of 10-15, daily.

Step-Ups

Builds strength for stairs and daily activity.

What it helps: Builds the leg and hip strength — and the control — for stairs, curbs, and everyday activity.

1. Step up onto a low step with your operative leg.
2. Step back down with control.

Tips:

• Hold a rail for balance.
• Going up stairs one foot at a time, holding the rail, is this exercise at this stage. If that is how you manage stairs at home, you are already doing it.

Commonly done as 2-3 sets of 10, once or twice a day.

Lateral Step-Ups

Strengthens the leg and ankle with controlled side-to-side stepping.

What it helps: Strengthens the leg and ankle with controlled side-to-side stepping, building stability in every direction.

1. Stand beside a low step or block, feet level with it.
2. Step up sideways onto the step, leading with the leg nearest it.
3. Lower slowly back down under control.
4. Keep the knee tracking straight over the middle of the foot.

Tips:

• Start with a low step and add height only as it gets easy.
• Coming down slowly is where most of the work is — don't drop onto the floor.
• A wall or counter within reach is fine while you build confidence.

Commonly done as 2-3 sets of 8-12, daily.

Cycling

Low-impact endurance and motion.

What it helps: Low-impact endurance that keeps the joints moving smoothly while you build fitness — easy on the body, good for the long run.

1. Set the saddle so your knee stays slightly bent at the bottom of the pedal stroke.
2. Begin with light resistance on flat ground, pedalling smooth, full circles.
3. Build the time you ride before you build the resistance or the hills.

Tips:

• Many people start on a stationary bike and move outdoors, as drawn here, once balance and confidence are back. The pedalling is the same either way.
• A saddle set too low is the usual reason a hip or knee feels cramped while riding.
• Your surgeon can say when getting onto a road bike is reasonable for you.

Commonly done as able.

Swimming

Low-impact, full-body conditioning.

What it helps: Full-body conditioning with the water carrying your weight, so your muscles work hard with almost no load on the joints.

1. Wait until any wound is fully healed and you have been cleared to swim.
2. Start with a few easy lengths, resting between them.
3. Build the distance gradually across sessions rather than within one.

Tips:

• The picture shows front crawl. Which stroke suits you depends on which joint was operated on, and your care team can say which to begin with.
• The water carries most of your weight, so a session can feel easier than it was - judge it by how you feel the next day.
• Walking in chest-deep water is a gentler place to start than swimming lengths.

Commonly done as able.

Single-Leg Heel Raises

A key strength milestone — calf raises on the surgical leg alone.

What it helps: Calf strength on one leg — a milestone that means the ankle can power a normal step on its own.

1. Stand at a counter with your fingertips resting on it for balance.
2. Lift the other foot clear of the floor so all your weight is on the working leg.
3. Rise onto the ball of that foot, lifting the heel as high as is comfortable.
4. Lower slowly.

Tips:

• Fingertips are for balance, not for pulling yourself up.
• Build repetitions gradually — this strength often returns slowly.
• If a single leg is too much, start with both feet and progress from there.

Commonly done as 2-3 sets of 8-12, daily.

Calf Strengthening Program

Ongoing, progressive loading to rebuild full calf strength and endurance.

What it helps: Progressively rebuilds the calf strength that powers every push-off and step.

1. Continue heel-raise variations, adding resistance and repetitions over time.
2. Include slow, controlled lowering.

Tips:

• Symmetry with the other side is the long-term goal.

Commonly done several times a week.

Single-Leg Balance on Foam

Challenges ankle stability on a soft, unstable surface.

What it helps: Challenges your ankle and leg to stay steady on a soft surface, sharpening the reflexes that keep you sure-footed.

1. Stand on a foam pad or cushion near a counter for support.
2. Lift the other foot and balance on the surgical leg.
3. Hold with control, then rest.

Tips:

• Keep support nearby — build up your time as balance improves.

Commonly done as 3 sets, several times a week.

Dynamic Balance Training

Challenges balance with movement to prepare for activity and sport.

What it helps: Challenges your balance with movement, preparing you for the unpredictable demands of daily life and activity.

1. Practice controlled single-leg balance, then add reaching or gentle movement.
2. Progress to uneven surfaces as able.

Tips:

• Keep support nearby as you progress.

Commonly done as 2-3 sets, several times a week.

Walking Program

Short, frequent walks build endurance and confidence.

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Strength Training

Maintains and builds long-term strength.

What it helps: Builds and maintains long-term strength to keep you active, resilient, and independent.

1. Work the major muscle groups two or three times a week, leaving a day between sessions.
2. Use a weight you can lift with good form for the whole set - the last repetition should feel hard, not impossible.
3. Lower slowly. The controlled way down is where much of the benefit sits.
4. Add a little weight only once the current one feels comfortable.

Tips:

• The dumbbell squat shown is one example. Which exercises suit you depends on the joint you are recovering from, and your program will say.
• Breathe out on the effort rather than holding your breath.
• Muscle soreness a day or two later is expected. Pain in the joint itself while you lift is a sign to lighten the weight.

Commonly done a few times a week.

Flexibility Exercises

Maintains a comfortable range of motion.

What it helps: Keeps your joints and muscles moving through a comfortable range, so you stay supple and move with ease.

1. Sit tall on a chair and slide one leg forward, heel on the floor and toes up.
2. Hinge forward from the hips and reach gently toward that foot until you feel a stretch behind the thigh.
3. Hold for around 30 seconds, breathing normally, then ease back.
4. Repeat on the other side.

Tips:

• A stretch should feel like a long pull, never a pinch - and never bounce into it.
• Muscles stretch more easily when they are warm, so after a walk is a good time.
• The seated hamstring stretch drawn here is one example; your program may include stretches for other areas too.

Commonly done most days.

Hiking

Walking on trails and varied terrain as endurance and confidence return.

What it helps: Walking varied terrain builds endurance, balance, and confidence as you return to the outdoors.

1. Start with short, flat trails.
2. Keep a steady, comfortable pace and turn back while you still feel good.
3. Build distance and add gentle inclines as comfort allows.

Tips:

• Supportive footwear and trekking poles can help early on.

Commonly done as cleared.

Return to Recreational Activities

Easing back into the hobbies and activities you enjoy.

What it helps: Easing back into the sports and activities you love, at a pace your body is ready for — the reward for the strength you've built.

1. Reintroduce low-impact activities you enjoy, as cleared by your surgeon.
2. Gardening, walking, swimming and gentle cycling are good places to start.
3. Start with shorter sessions and build duration and intensity gradually.
4. Listen to your body and progress steadily.

Tips:

• Ramp up gradually — avoid sudden big efforts.
• A flare after activity means ease back, not stop entirely.
• Working at waist height — a raised bed, a bench, a table — takes a lot of bending out of a hobby.

Commonly done as tolerated.