take care of your feeT

Get started with toe spacers!

The Toe Spacers also help reestablish the natural shape of the foot by stretching out muscles to improve stability, posture and can help combat feet deformity from everyday shoes. It also encourages movement and blood circulation to the toes and restores normal and natural foot function.

Along with proper foot exercises, foot muscles become stronger and this leads to resolved foot problems and pain. The Toe Spacers helps strengthen intrinsic muscles in feet which helps stability in yoga balance poses, pain free runs, deeper squats and stronger jumps.

take it slow

Start with 3-5 minutes sitting or lying down.

If you're new to wearing toe spacers, it's important to start wearing them passively either seated or laying down. If you are wearing them seated, keep your feet grounded to allow for better circulation. Once your feet have adapted, add movement and increase the timeframe. You will find you have the most benefit from wearing the toe spacers when active. Wearing them as part of your warm-up, barefoot training session, or post workout adds the most benefit to the body.

How to get started with Toe Spacers:

Progressive Program

  1. Week 1: Adaptation Phase

    • Duration: Wear for 5-10 minutes daily.

    • Activities: Light non-weight-bearing activities (e.g., sitting or lying down).

    • Goal: Familiarize the toes with the spacers and reduce initial discomfort.

  2. Week 2-3: Light Weight-Bearing Phase

    • Duration: Increase to 15-30 minutes daily.

    • Activities: Low-impact, weight-bearing tasks like standing or light walking around the house.

    • Goal: Begin integrating the spacers into standing and movement, ensuring no increase in foot or ankle pain.

  3. Week 4-6: Functional Movement Phase

    • Duration: Wear for 30-60 minutes during specific tasks.

    • Activities: Incorporate into stretching routines, yoga, or other controlled movements.

    • Goal: Gradually introduce functional foot strengthening exercises while wearing spacers.

  4. Week 7+: Activity Integration

    • Duration: As tolerated, up to a few hours daily.

    • Activities: Use during strength training, walking, or standing tasks. Avoid running or high-impact sports until foot strength improves.

    • Goal: Normalize spacer use during low- to moderate-intensity activities to improve toe alignment and function.

Benefits of Toe Spacers

  • Relieve Foot Pain

    When the foot is in a more natural position, the other joints and structures may experience less pain.

  • Strengthen Intrinsic Muscles

    There are over 100 muscles in the foot! They control the foot throughout the gait cycle. You train the rest of the body, why not the foot?!

  • Enhance Foot Mobility

    Without proper foot and ankle mobility, other structures in the body adapt through compensation patterns. This leaves performance and efficiency on the table!

  • Restore Natural Foot Shape

    Narrow or poor fitting shoes can do a lot of damage to the feet over time. Toe Spacers promote better position of the foot to combat side effects.

Exercises with toe spacers

After your feet have gotten used to the spacers, you can start to do exercises with them. Here are two of our favorite ways to build intrinsic foot strength for pain and performance.