Toe spacers are a popular tool designed to improve foot alignment, enhance balance, and provide relief from various foot conditions such as bunions, hammertoes, and plantar fasciitis(fasciosis). Why do toe spacers hurt my feet sometime? For some, the initial experience of wearing toe spacers can be uncomfortable, if not painful. We’ll walk you through the why and discuss common complications and expectations when you’re not yet used to wearing them. We will also provide tips on building up to wearing them all day.

 

Why DO Toe Spacers Hurt?

Discomfort and Its Causes

When first putting on a pair, discomfort may occur. The discomfort you experience is broken into several factors including; Correct Toes are too small/tight (see sizing guide below), the suggested adjustment period is not being followed, and you may be wearing Correct Toes w/ the narrow shoes.

One primary reason for this initial pain is your feet are adjusting to a new position or platform. Think of how long you’ve been wearing constrictive footwear. Overtime studies have found conventional shoes to be a leading cause of muscles and tendons to adapt to an unnatural alignment. Toe spacers force these structures to stretch and realign, which can be uncomfortable initially because your feet are so tight and restricted in range of motion.

 

First-Time Expectations

On your first attempt at wearing toe spacers, that awkward feeling is ok. Recognize that this is part of the process of retraining your feet. Here’s what you can expect on that first initial meeting of your feet and Correct Toes:

1. Foot Pain: This can be mild to moderate as your muscles and tendons start to stretch.
2. Discomfort While Walking or Standing: You might feel a strange sensation when moving.
3. Sensation of Pressure or Tightness: The spacers will exert pressure on your toes, which can feel tight or restrictive. Should not feel too tight and if it does this may be due to improper sizing. 

Foot Pain

One of the most common complaints when starting to use toe spacers is the foot pain. Again, this is understandable as mentioned before because we are working to gradually move your toes back into alignment. However, the foot pain is typically a direct result of improper sizing. Follow below to see the link on how to fit correct toes. 

Tips to help the foot pain:

• Start Slowly: Begin by wearing the spacers for 30 minutes each day and gradually increase the duration as your feet adjust. *See recommended schedule below
• Stretching Exercises: Incorporate foot and toe stretching exercises into your routine to help your muscles adapt more quickly. Check out some of the exercises for building foot strength here: [Youtube – 4 Foot Strengthening Exercises]
• Proper Fit: Ensure that the toe spacers fit correctly. Ill-fitting spacers can exacerbate pain and discomfort. See our sizing guide here https://correcttoes.com/correct-toes-size-guide/ 

Discomfort While Walking or Standing

Those first steps walking around at home are going to feel weird and unnatural. We are asked all the time why that is. In short, you are beginning to work muscles that may not have been worked in quite some time. Partially while you’ll notice an instant change in balance and gait mechanics. 

Tips for Walking:

Sounds strange does it? Yes, we are giving you tips for how to walk.  

• Practice at Home: Spend time walking around your home before venturing out, allowing your body to adapt in a controlled environment.
• Foot Shaped Shoes/Natural Footwear: Wear foot shaped shoes that accommodate the spacers without adding extra pressure. If you are looking for some good starter shoes to walk outside, work in the yard see the list here of shoes we’d recommend:
  • Altra Running
  • Lems Shoes
  • Freet Barefoot

There are more brands than those listed, but these are brands we consider a good transitional shoe for people starting their journey. Each one promotes a more natural alignment with features from zero-drop, minimal or no toe spring, and flexible. In addition, you should always perform the sock liner test [The Shoe Liner Test] to determine if your shoes can fit Correct Toes comfortably because everyone’s foot shape and size are different. 

Sensation of Pressure or Tightness

The sensation you feel is a direct result of the toe spacers pushing your toes into alignment.

Tips for Minimizing Discomfort

• Massage: Regularly massage your feet to relieve tension and improve circulation. Sometimes adding a hot or cold cream is very soothing as well and also helps with reducing friction. 
• Balance Exercises: Practice balance exercises to help your body adjust work at strengthening those intricate foot muscles.
• Regular Breaks: Give your feet regular breaks from the spacers to avoid overwhelming them. The first week or so is the adjustment period. Just like any workout, you need a rest period. This is why we say start with 30 minutes and increase by 30 minutes each day. This way you are not overdoing it until your feet are ready to wear toe spacers all day.

 

Letting Your Toes Adapt and Adjust

Allow your toes to adapt and follow our recommended break-in schedule. Rushing the process can lead to increased discomfort and potential injury. Your feet need time to build strength and flexibility in their new alignment.

Tips for Getting Used to Toe Spacers

1. Begin with 30 minutes per day and gradually increase over the course of the week.
2. Consistency is key. Wear the spacers daily. Yes, everyday you should be wearing toe spacers. That doesn’t mean the weekends you get a break from them. You should be wearing them from Monday to Monday.
3. If you experience significant pain initially, reach out. This could be due to incorrect sizing and we want to be sure you have the right pair on your feet. 

Suggested Timeline

• Adjustment Period – 3-4 weeks.
• Initial Usage – 30 minutes per day.
• Gradual Increase – Increase by 30 minutes each day.
• Ideal Usage –  Once acclimated, wear them ALL DAY. Correct Toes were specifically designed to be worn with certain foot shaped shoes to promote alignment and foot health ALL DAY

Everyday Use

• Workout: balance and foot strength.
• Office: going into work walking around throughout the day
• Events: weekend markets, birthday parties, social gatherings, or any place you can think of where you may be doing a lot of standing or moving

 

Key Takeaways

While toe spacers may cause discomfort, understanding and managing the adjustment process can lead to significant long-term benefits for foot health. By starting slow, being consistent, and allowing your feet the time they need to adapt, you can minimize pain and maximize the benefits of wearing toe spacers.