By WIN Provider: Dr. Jack Harman, Chiropractor

Do you wonder what are toe spacers and if they are right for you?

Toe spacers are exactly what they sound like; a device that spaces out your toes.

This is called toe splay, and it is something that is sorely underestimated when dealing with lower body pain and injuries.

Modern shoes have created a serious problem in society by crushing our toes and forefeet together.

These shoes can be fashionable, however, highly dysfunctional.

Every day I see more and more patients that have stubborn pain anywhere from the low back down to the feet.

Many of these patients have been to multiple health care professionals with little to temporary improvements.

In most cases, conventional therapy has failed to look at the larger picture of the entire kinetic chain.


Our feet are the foundation on which we move.

If that foundation is narrow and deconditioned, our entire gait mechanism becomes dysfunctional, and it really is only a matter of time before something starts to hurt.

Narrow and compressed toes and forefeet does not mean you will have feet problems alone. These issues very quickly extend to heel, knee, hip and back pain.


The effects of toe spacers can be dramatic and include benefits such as:

  • Improved blood circulation in the foot
  • More stable foundation for movement
  • More natural foot position aligning the toes with the metatarsals
  • Strengthens intrinsic feet muscles while walking and exercising
  • Improve balance and proprioception
  • Helps prevent overpronation and ankle sprains



These toe spacers should be worn while weight bearing to get the most benefit from using them, and can easily be worn inside your shoes!

One good company to check out is Correct Toes, however, any silicone toe spacer will work fine.

One caveat is to start slow when beginning to use these.

Try 30 minutes a day for the first week, and then increase the time as you feel is appropriate.

Wearing these during lower body workouts is highly recommended once you have properly adapted to them.

So, if you are having back, hip or knee pain and conventional manual therapy doesn’t seem to be working…. I’m happy to give you more guidance and information about toe spacers, or talk with your WIN Health care provider to learn more.