Relieve Foot Pain and Improve Comfort with Toe Spacers
Traditionally seen as tools to prevent smudged toenails post-pedicure, toe spacers have gained popularity among fitness enthusiasts, athletes, and those seeking foot comfort and performance enhancement.
Interested in how toe spacers can benefit you athletically? We consulted Dr. Emily Splichal, a functional podiatrist and CEO of Naboso, and Dr. Stephanie Carter Kelley, a board-certified orthopedic physical therapy specialist and yoga instructor, to delve into the buzz around this trend and provide insights on starting your own toe spacer routine.
Understanding Toe Spacers
Toe spacers, also referred to as toe spreaders, closely resemble the foam separators used during pedicures, but are typically made of stretchy silicone rather than foam. These devices aim to counteract the foot damage caused by modern shoe designs that restrict natural toe movement, explains Dr. Splichal. Our toes are naturally meant to spread freely, as seen in infants, but years of wearing constrictive shoes can lead to reduced flexibility and potential foot issues, says Dr. Kelley. The narrow design of most shoes can result in tight and immobile muscles and joints, leading to discomfort in the feet and other areas like the ankles, knees, hips, and lower back over time.
Benefits of Using Toe Spacers
By creating more space between the toes, toe spacers gently stretch the small muscles supporting the toes, aiding in realigning the feet and toes to their natural position. This alignment adjustment can help alleviate pain resulting from joint misalignment and muscular weakness. Dr. Splichal notes that regularly wearing toe spacers can be especially beneficial for conditions like hammertoes, neuromas, and bunions. Dr. Kelley adds that toe spacers can also enhance athletic performance by allowing the natural movement of toes, which supports lifting the foot arch correctly and transmitting forces up the leg effectively, resulting in increased power during activities such as running, walking, or jumping.
How to Start Using Toe Spacers
Dr. Splichal suggests that toe spacers can be advantageous for everyone, particularly those who spend most of their day in restrictive footwear. To begin, acquire a set of toe spacers from recognized brands or simply use a sock to weave between your toes. It’s recommended to start with 5 to 20 minutes of wear per day and gradually increase the duration. Dr. Kelley advises wearing them while watching TV, sitting at your desk, or even at night for a gentle stretch. As your toes adapt, you can wear them for longer periods, even inside your shoes during work or workouts, provided your footwear has enough toe space. If discomfort arises, remove the spacers, especially if you have existing foot issues like hammertoes or bunions. Regularly clean your toe spacers to avoid odor and bacteria buildup, following the manufacturer’s cleaning instructions or using soap and warm water as needed.
