Foot Calluses — Why They Form & How Toe Mobility Fixes Them

Overview:

Calluses under the feet develop when excessive pressure or limited mobility forces certain areas to overload.Common causes include:

• Limited toe extension/flexion

• Weak intrinsic foot muscles

• Poor weight distribution

• Tight plantar fascia

Improving toe mobility and strengthening the small foot muscles restores natural loading and reduces callus formation over time.

Step-by-Step Routine

1) Toe Extension Stretch (Standing)Lifts the toes and stretches the plantar fascia, reducing tension under the forefoot.

2) Toe Flexion StretchReleases tightness in flexor tendons and reduces pressure beneath the metatarsals.

3) Big Toe vs. Lesser Toes Alternating ExtensionTrains neuromuscular control of the great toe (critical for gait and push-off).

4) Towel-Scrunch ExerciseStrengthens intrinsic foot muscles → improves arch support → reduces callus-causing overload.

Evidence & Clinical Notes:

• Limited first MTP extension increases forefoot pressure → callus formation (Menz HB., Foot Ankle Int., 2009)

• Foot intrinsic muscle strengthening reduces plantar loads and improves balance (Mickle KJ., Med Sci Sports Exerc., 2016)

• Toe mobility work improves gait efficiency and reduces compensatory pressure patterns (Goldmann J., Gait & Posture, 2013)