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By Marissa Miller, CNN Underscored
Published 4:44 PM EDT, Fri September 20, 2024
What's in this guide
- Benefits of toe separators
- What to look for in toe separators
- Best toe separators
- FAQs
Toe separators quick picks
Best for bunions: ZenToes Gel Toe Separators, 4-Pack
Best customizable toe separator: Primal Step Apex Adjustable Toe Separators
Most aesthetically pleasing: Yoga Toes Gems Gel Toe Stretcher and Separator, 2-Pack
Best for general foot pain: Yoga Toes Original Toe Stretcher and Toe Separator
You’ve been struggling with foot pain, can’t seem to find relief in your new pointy ballet flats and now you’re on the hunt for the best toe separators to help put your best foot forward. While introducing anything new to your podiatric routine can feel daunting, the encouraging news is that toe separators can help put some pep back into your step while minimizing discomfort in your everyday life — if you know what to look for.
“Toe separators are small devices made from materials like silicone, gel or foam that fit between the toes,” says Dr. Gregory Alvarez, podiatrist at Ankle & Foot Centers of America. “They help to gently separate and align the toes, reducing friction and pressure. I often recommend them for conditions such as bunions, hammertoes, overlapping toes or toe pain caused by poor alignment.”
If you’re unsure of how to take the next step in your battle against foot pain, we tapped the pros for all the benefits of toe separators, what to look for in the ideal toe separators and the best options on the market worth buying.
Benefits of toe separators
By spreading the toes apart from one another, toe separators, also known as spreaders, simply allow your toes to perform the functions they were designed to perform. “They counteract the continually constricted position of the toes in closed-toe shoes [and] could spread the big toe away from the second toe and into a straight position, which alleviates bunion deformity,” says Dr. Nelya Lobkova, a surgical podiatrist, the founder of Step Up Footcare and a biomechanics consultant at KLAW. She adds that they help realign the big toe, which also allows the joint and foot to feel more stable and comfortable at the site of the bunion, as well as hammertoes, which she defines as a muscle imbalance causing the contracture of the toes.
Given that the body operates as a kinetic chain, Alvarez says toe separators may offer improved posture and balance through enhanced foot function. You’ll also enjoy better circulation “particularly for individuals with conditions like diabetes or peripheral neuropathy,” he says.
If you struggle with neuromas or nerve compression, toe separators can help too. “A neuroma, which causes pain and numbness in the ball of the foot, is caused by compression of the nerve root by the metatarsal heads in the foot,” Lobkova says. “Toe spreaders help stretch out the ligament in this space, thus helping to decompress the impinged nerve root and diminish pain and numbness associated with it.” Lobkova also points to the intrinsic musculature inside the foot, which she says is difficult to stretch without toe separators. So, for instance, if you sit at your desk for extended periods of time or lead a sedentary lifestyle, they could also be used to prevent the contracture of the plantar fascia, which can present as a feeling of tight arches.
What to look for in toe separators
When choosing the ideal toe separator, Alvarez says you want to opt for soft and flexible materials like silicone or gel that are comfortable and hypoallergenic. “Ensure the size and adjustability allow for a snug, comfortable fit between your toes,” he says. “Prioritize durability for long-term use, opt for easy-to-clean options to prevent infections and consider the functionality, whether you need it for daily wear or for addressing specific alignment issues.” Lobkova adds that because toe separators tend to be bulky and rough, which makes them difficult to fit into shoes and slippers, look for materials like neoprene instead of plastic applicators “which could rub and irritate the skin and even cause skin breakdown.”
Of course, not all toe separators are designed the same. Dr. Liza Egbogah, osteopath and orthopedic shoe designer ofDr. Liza Shoes, says you want to look for the toe separator best suited to your specific needs. “If you have bunions, you may want a low-profile single toe spacer that you can wear in between your first and second toes with shoes,” she says. “However, if you want to use your toe spacers for a great stretch at the end of the day, you’ll want a bulkier toe spacer that can provide more spread.” Either way, a contoured fit is preferable for maximal comfort.
Best toe separators
Best for bunions
ZenToes makes a range of flexible and comfortable toe separators to address a variety of concerns, but Alvarez recommends these gel-based separators “[which] are excellent for reducing friction and pressure between toes, making them a great option for people with bunions or overlapping toes.”
Best customizable toe separator
These adjustable silicone toe separators check all of Egbogah’s boxes. “When you’re looking for a toe separator, you want to look for one that will be comfortable to wear for long periods of time,” she says. “This means they should fit well and have different options based on your foot size or be adjustable.” This pack of four comes in a range of sizes to fit your needs along with two separator pills for customized comfort.
Most aesthetically pleasing
While these toe separators might look pretty enough to pair with a pedicure, they offer serious therapeutic benefits. “These are made of soft gel and are designed to stretch and align the toes,” Alvarez says. “They’re popular for use after long days of standing or after workouts.”
Best for general foot pain
Lobkova recommends the original YogaToes toe separator for leaving your toes in a state of rest. But don’t feel discouraged if wearing them feels unnatural at first. “This is a gel-like device that goes between the toes. It can actually be placed in the freezer, and it becomes cool with the additional advantage of being anti-inflammatory,” she says. “One con is that they’re bulky and are associated with a lower compliance level than socks or single toe separators because of the higher initial discomfort associated with them.” She adds that they’re a solid option for those experiencing soft corns between the toes resulting from bunions or hammertoes rubbing against one another. “The friction causes extra skin to form that can be painful between the toes,” she says.
Best for big toe pain
Egbogah recommends these individual toe separators to help find relief of overlapping toes and the painful friction associated with them. They’re specifically designed to address issues between the big toe and second toe and are made of a stretchy gel material that won’t slip under shoes and socks.
Best for pinky toe pain
There’s no need to invest in a bulky set of toe separators if you’re only plagued by the pain of one toe. Lobkova recommends a single gel toe separator like this one, and it’s great for addressing pain and friction between the fourth and pinkie toe specifically.
Most comfortable
More cozy than clinical, these foot alignment socks with built-in toe separators are both Underscored and Egbogah approved. Not only do they offer enhanced circulation to the foot and ankle due to their compressive material, but they align the toes for relief of bunions and hammertoes while also alleviating pressure associated with plantar fasciitis.
Best podiatrist-designed
Whether you wear them barefoot, under socks or in a pair of shoes that have a wide toe box, these expert-approved toe spacers, available in four sizes, do the job. “Designed by podiatrists, these separators are made from medical-grade silicone,” Alvarez says. “They promote natural foot positioning and are ideal for individuals with bunions or hammertoes.”
Best for athletes
Due to the lower profile and thinner material than other models, these toe separators help alleviate toe compression, friction and pain without the bulk when worn under shoes. They’re made of a soft and flexible material that’s easy to clean.
Best for a satisfying stretch
According to Egbogah, bulkier is better if you’re looking for a satisfying stretch at the end of a long day. Kick your feet up in these oversized toe separators made of a thick and durable material to keep toes aligned. Coming in two sizes, they’re ideal for athletes who often squeeze their feet into unnatural positions.
FAQs
If you’re not sure if toe separators are right for you, the good news is that you can’t go wrong by giving them a try, according to Egbogah. “Anyone suffering from foot pain, arthritis, bunions, hammertoes and other foot conditions can benefit from wearing toe separators,” she says. “I would also say that anyone who wears shoes that are narrow or lack a roomy toe box should also be wearing toe separators to minimize some of the effects of restrictive shoes and prevent injury.”
According to Alvarez, the sky’s the limit when it comes to how long you can wear toe separators. “I usually recommend using them while you’re in your shoes, generally taking them off for bathing and bedtime,” he says. “The separators will wear out, so as they start to lose their cushion and compress, replace them.”
Alvarez generally recommends removing separators before bedtime, which allows the toes to air out. He explains that because separators are most beneficial when toes are compressed in shoes, they might be unnecessary while you’re asleep. “If the toes are rubbing and bothersome at bedtime, I recommend using lamb’s wool between the toes to cushion and also allow the toes to breathe,” he says. For Egbogah, sleeping with “toe spacer socks are a great option if you want to get a stretch in your feet while you sleep,” she says.
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Note: The prices above reflect the retailers' listed price at the time of publication.
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