4 Benefits of Toe Spacers

Toe spacers are a type of foot orthotic. They help separate and realign your toes. They can help decrease pain, improve balance, and lower your risk of injury for people with certain foot conditions, especially bunions and claw toes.

But toe spacers aren’t right for everyone. Here’s how to tell if you should try a toe spacer for your foot pain. 

How do toe spacers work?

Toe spacers are made from soft silicone, foam, or cloth. They fit between your toes to create space and keep them separated

There are several types of toe spacers available. Some come as a row of foam or silicone cutouts that fit between each toe. Others are designed for just one toe. Some models slip on like a sock and have built-in toe separators.

All types of toe spacers work to realign your toes. Experts think this helps your toes move more effectively and strengthens the muscles in your feet. In turn, this can improve your balance and lower your risk for injury. 

The extra space between each toe also helps relieve pain from bunions, blisters, corns, and ingrown toenails. 

EXPERT PICKS: WHAT TO READ NEXT

• Claw toes can be painful. Here’s what to do if you develop a claw toe. 

• Changes in toe shape can lead to corns and calluses. Here’s how you can treat corns and calluses at home.

• Toe spacers might not be enough to relieve your pain. Our experts review when it’s time to invest in foot orthotics.

Keep in mind that toe spacers don’t permanently change your toe shape. Once you remove them, your toes will return to their usual position. 

Right now, it’s not clear how long people should wear toe spacers each day. It’s also not clear if one type works better than another. But there’s research showing that toe spacers can help relieve symptoms of common foot conditions. 

Here are the four main benefits of toe spacers.

1. Improve bunion-related pain

Toe spacers can’t fix bunions on their own. But studies show that wearing toe spacers can help reduce bunion pain. Research also suggests that wearing a toe spacer may keep bunions from getting worse, especially when used as part of a custom-molded orthosis. 

2. Ease corns and calluses

Toe separators help treat skin changes like corns and calluses. Corns and calluses develop when there’s increased pressure and friction over an area of skin. Toe spacers help reduce pressure and friction over bony parts of the feet. People with bunions, claw toes, hammer toes, and mallet toes often develop skin breakdown, corns, and calluses. While toe separates can’t cure these issues, they can help prevent them from getting worse. This can improve foot health, which is especially important if you have diabetes.

3. Stronger foot and ankle muscles

Toe separators may help strengthen the small muscles in your feet and ankles. One small study found that when people with bunions used toe separators along with an exercise program, they had improved ankle and toe strength. 

4. Better balance

Toe separators may help improve balance in several ways. Correcting the alignment of your toes helps with stability and creates a wider base of support. This can help you maintain better balance. 

One small study found that gel toe separators increase activation of the tibialis anterior muscle. This muscle helps stabilize your ankle and the arch of your foot. This added stability can also help with balance. Also, toe spacers may strengthen your foot and ankle muscles. Stronger muscles allow for better balance and stability, which may also help lower your risk of falls and injuries. 

How do you use toe spacers?

Talk with your healthcare team before using toe spacers if you have a medical condition that affects your feet, like:

• Diabetes

• Neuropathy

• Peripheral artery disease

• Rheumatoid arthritis

• Weakness or paralysis from a stroke

• Bunion or tailor bunion

• A history of foot surgery

• Foot sores or wounds

A healthcare professional or a podiatrist can help make sure your toe spacers fit correctly so you can use them safely. 

If you don’t have one of these conditions, you may be able to find the right toe spacer on your own. Here are some tips that can help you get the most benefits from toe spacers.

Choose the right size 

Most toe spacers come in different sizes. They should fit comfortably between your toes, keeping them separated and straight. If your big toe and little toe stick while wearing the spacers, try a smaller size. If you’re between sizes, it’s best to start with the smaller size. 

Place them gently

The toe spacers should fit snugly but not too tightly. Read the directions on your specific toe spacers to ensure you’re wearing them correctly. Be gentle when putting them on and taking them off. 

Gradually increase wear time

Start by wearing them around your house for 15 to 30 minutes with bare feet before switching to shoes. Slowly increase the wear time by 30 minutes each day. If they remain comfortable, you can wear them all day. 

Wear the right shoes

Always wear toe spacers with shoes that have a wide toe box. Shoes with a toe box that is narrow or pointed can compress the spacers and cause pain.

Use them during low-impact activities

Start by wearing them during low-impact activities like walking or yoga. Over time, you may be able to wear them during more high-impact activities like running or playing sports. If toe spacers cause pain or discomfort, remove them right away, no matter what level of activity. 

Massage and stretch your toes after taking them off

After taking off the toe spacers, wiggle your toes, stretch them, and do some foot exercises. This helps prevent cramping and keeps your feet healthy. 

Check your toes after use

After removing the toe spacers, give your toes a thorough inspection. Look for cuts, skin irritation, or blisters. Stop wearing them if you notice skin breakdown or skin changes.

Clean your toe spacers

Regularly clean your toe spacers according to the cleaning instructions of your specific product. 

Why trust our experts?

Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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