Exercises to Help Your Feet Adjust to Toe Spreaders (Toe Spacers) (2025)

Dr. Courtney Conley (DC, BS’s in Kinesiology & Human Biology)

Introduction

Toe spreaders, also known as toe spacers, are devices that are inserted between the toes to help spread them apart. They are commonly used to correct foot problems such as bunions and hammertoes, and to relieve pain caused by these conditions. In this article, we will share 2 great exercises to help you adjust to wearing them.

Exercise 1: Mobility Drill

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To help bring mobility back to the forefoot, this drill is highly recommended. Here’s how to perform it:

1. Start by taking your hand and grabbing the front of your ankle.
2. Interlace your fingers between your toes.
3. While keeping your fingers between your toes, make some circles.
4. You can also twist while making these circles to get added mobility.
5. Drive your big toe up and down while doing these circles.
6. Repeat this exercise for a few minutes.

Benefits of this drill include improved mobility and flexibility in the toes, increased blood flow to the foot, and reduced pain and stiffness in the toes.

Exercise 2: Active Toe Spreading

One of the best ways to adjust to toe spreaders is by doing exercises that promote active toe spreading. This exercise can help improve the strength and flexibility of the toes, as well as increase mobility in the forefoot.

Step-by-step guide:

1. Begin by sitting down on a chair or the floor with your feet flat on the ground.
2. Lift all five toes off the ground while keeping your heels firmly on the floor.
3. Spread your toes out as wide as you can and hold for a few seconds.
4. Slowly bring your toes back down to the ground, starting with the pinky toe and ending with the big toe.
5. Repeat this exercise for 2-3 sets of 10-15 repetitions.

Benefits:

• Helps strengthen the muscles in the toes, especially the small intrinsic muscles.
• Increases flexibility and mobility in the forefoot.
• Can improve balance and stability in the feet.
• Helps prevent or alleviate conditions like bunions and hammertoes.

Additional tips for adjusting to toe spreaders:

1. Wearing toe spreaders for short periods of time: When first starting to use toe spreaders, it is important to wear them for short periods of time to allow your feet to adjust gradually. Start with 10-15 minutes at a time and gradually increase the duration over time.
2. Gradually increasing the duration of wearing toe spreaders: Once you are comfortable wearing toe spreaders for short periods of time, gradually increase the duration of wear. This will help your feet adjust to the new position of the toes and prevent any discomfort or pain.
3. Using toe spacers in combination with other foot exercises: Toe spreaders work best when used in combination with other foot exercises. Strengthening and stretching exercises can help improve foot mobility and prevent future foot problems. You can get exercises targeted to your feet’s needs inour 12-week Foot Fitness program here(your feet will love it)!

Conclusion

In conclusion, toe spacers can offer many benefits for foot health and alignment. Incorporating exercises to adjust to toe spreaders can help improve mobility and reduce foot problems. It’s important to take it slow and gradually adjust to wearing toe spreaders, but with patience and dedication, the results can be significant. You can find our favorite (and super affordable) toe spreaders here.

FAQs

What are toe spreaders?

Toe spreaders, also known as toe spacers, are devices used to keep the toes separated and properly aligned. They are often made of silicone or other flexible materials and are worn between the toes.

What are the benefits of using toe spreaders?

Using toe spreaders can help improve foot alignment, reduce pain and discomfort caused by conditions such as bunions and hammertoes, and promote better balance and stability. They can also help prevent the development of foot problems and promote healthy blood flow.

How long should I wear toe spacers for?

It’s best to start by wearing toe spreaders for short periods of time, such as 10-15 minutes, and gradually increasing the duration as your feet adjust. It’s important to listen to your body and avoid wearing them for extended periods of time if they cause discomfort.

Can toe spreaders be used with other foot exercises?

Yes, you can use toe spacers in combination with other foot exercises to help improve foot health and mobility.

*Please note that the answers provided here are for informational purposes only and should not replace professional medical advice. It is essential to consult with a healthcare professional for an accurate diagnosis and personalized treatment plan based on your specific condition.

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