Running News Daily

Why toe spreaders may be your next great recovery tool

Inexpensive, small and simple to use (albeit funny-looking), toe spreaders are commonly associated with pedicures and bunions—but these small devices are now also hailed as essential tools for enhancing foot function and performance. Here’s why runners are increasingly turning to toe spreaders (also called spacers) for better foot health and improved foot flexibility.

Toe spreaders, usually made from silicon, can be purchased for $10 (or less) online, and are usually intended to gently realign the toes and restore their natural spacing. They can be worn while exercising and walking around, or only used when doing foot exercises and strengthening drills—and some research suggests they can lead to performance benefits for athletes, with enhanced efficiency, improved balance and proprioception and an increase in explosive output.

Enhancing foot functionality

In a recent article in The Wall Street Journal, Dr. Dennis Cardone, a sports medicine specialist at NYU Langone Health in New York City, explains that our feet should act like small tripods, with the centre of the heel, ball of the big toe and base of the baby toe all supporting our weight equally. When our feet are squeezed into tight shoes, the tripod becomes uneven and narrow, leading to balance problems and painful injuries like bunions and hammer toes. Runners and other active people may have more potential for injury.

A new foot fad?

While Cardone says that wearing toe spreaders won’t prevent deformities, they can help relieve the pain and are a cheap and easy aid when contrasted with surgery or physical therapy. The simple gadgets can be purchased online from Amazon and other websites—and runners aren’t the only ones sporting them. Celebrities like model Ashley Graham are jumping on the bandwagon, posting photos of their toes in spreaders or while wearing toe-spreader socks.

Improved circulation for happier feet

As we walk, we should feel our toes (especially the big ones) press into the ground, Courtney Conley, founder of web-based foot health resource Gait Happens, explains to the WSJ. Strengthening the muscles of the feet and toes can lead to better overall foot stability and balance during running. Besides building strength and boosting alignment, spacers can also improve blood circulation by creating space between the toes, which promotes healing and reduces the risk of inflammatory conditions like plantar fasciitis. Toe spacers can also be beneficial for athletes with foot fatigue.

The rising popularity of toe spreaders is encouraging people to take better care of their feet. Many people aren’t aware that their toes should be able to move individually, similar to fingers. When slipping toe spreaders on for the first time, the sensation may feel quite intense or uncomfortable, and experts suggest gradually increasing the time wearing the spacers as you watch TV or do chores. Adding a few foot and toe exercises, spaced throughout the day (with or without toe spreaders on), can make wearing the tools less uncomfortable, while giving foot function an extra boost.