Toe separators – how are they helpful?

Our feet are built similarly to our hands – they consist of 26 bones, connected by numerous ligaments and surrounded by muscles. This structure is designed for a variety of movements. Now imagine trying to function daily while wearing thick boxing gloves – making tea, brushing your teeth, having lunch. It seems absurd to limit the movement and immobilize our hands. However, we don't think the same way about our feet – trapped in tight and stiff shoes, causing chronic pain in our toes.

Most modern mass-produced shoes do not take into account the physiological shape of the feet, and such shoes disrupt the proper alignment of the toes. Looking at a healthy foot from above, you can see that it expands at the front, rather than narrowing (as in most available shoes). By wearing shoes with tapered toes, we cause all five toes to be compressed, which leads to deformity. A lot of the issues that patients bring to a podiatrist or physiotherapist specializing in feet are related to wearing improper footwear. Proper alignment of the big toe and foot strength affect higher joints: knees, hips, and spine. If all the toes, especially the big toe, are not positioned correctly, it disrupts walking and the proper rolling phase of the foot, balance, and can reduce sports performance.

Narrow toe boxes are the most serious complaint about conventional shoes, but another equally important factor is the flexibility of the sole. In stiff shoes with thick, cushioned soles, it is impossible to engage the foot’s natural shock-absorbing mechanisms, and as a result, the foot muscles weaken. This leads to a misalignment (e.g., flat-footed valgus), which affects the entire body. Another factor that disrupts proper alignment is the presence of a heel, also known as an increased drop. Even sports shoes typically have more material under the heel and less under the toes. This causes us to constantly load the forefoot more, shifting the body’s weight forward, and our entire body has to adjust (knees go into hyperextension, lumbar lordosis increases, shoulders move forward, head protrudes). In this position, the glute muscles, which are the primary muscles involved in locomotion, also weaken. As a result, we get various pain complaints located in different areas of the body and a deformed, overloaded forefoot, which, combined with tight shoes at the front, leads to bent toes that must fit into the cramped space with added pressure.

Therefore, if we want to take care of our body, enable it to work ergonomically, and free ourselves from chronic pain, it’s worth starting with good shoes. Magical shoes are designed to mimic barefoot walking as closely as possible. They primarily have a wide, anatomical toe box, where all five toes can move freely and none are compressed or deformed. Additionally, the soft, flat, flexible sole fully enables the engagement of the foot muscles and free movement of the toes.

How can we help ourselves?

But what can we do if we've been wearing conventional shoes for many years and are not happy with the alignment of our toes, which are crooked, stiff, or even deformed? If we've reached a point where our toes are overlapping, experiencing pain, or we have difficulty walking, it’s important to try to help ourselves as soon as possible. In addition to visiting a specialist (orthopedic doctor, physiotherapist, podiatrist), we can use home remedies to restore proper alignment of the toes.

There are various devices designed to straighten the toes. Manufacturers offer different solutions, and it’s important to be mindful of how they affect our bodies and the principles behind their design. A popular solution for those with hallux valgus is using a single separator between the big toe and the second toe. This solution carries the risk of deforming the second toe – it is weaker than the misaligned big toe, so the big toe squeezes and deforms the second toe, instead of pushing away from it. On the other hand, silicone toe separators that cover all toes reduce the risk of deforming the "weaker," smaller toes. It is crucial to check the material used for production – toe separators come in different shapes and materials. The most effective are orthoses made from soft silicone or flexible gel. The material must allow the foot to function naturally. We want the hallux valgus to be corrected, while also avoiding the overlapping toes. Silicone separators should be applied carefully, holding them with both hands to position the toes sequentially. Initially, this may be difficult and even painful, so these soft orthoses should be used gradually, starting with a few minutes a day. After a month of use, the tissues will become more flexible, and with exercises, changes in toe alignment will be noticeable.

To give the toes proper alignment, it’s also helpful to massage the intermetatarsal spaces of the foot (between the metatarsal bones), massage the areas between the toes, and mobilize the toe joints (gently moving them up and down and side to side) to increase their mobility. Additionally, massaging the soles of the feet with a cork ball, such as the @magical ball, can help stretch and loosen the foot flexors. Roll the sole slowly, about 2 cm per second, for 2-3 minutes per foot. Gradually, the alignment of the toes will improve, and the tissues will relax and become more flexible, restoring the toes’ proper appearance. The relaxation effect can be further maintained by performing strengthening exercises using a toe stretching band – @magical band.

After a few weeks of use, you should notice the first effects. Silicone toe separators should initially be worn barefoot or with socks. Some people also wear them in shoes, but caution is needed, as tight toe boxes can compress the toes, potentially causing deformation. A good quality separator is made from medical-grade silicone, which is important for product durability and to avoid potential allergic reactions when using untested silicone gels. Modern toe separators have antibacterial and hypoallergenic properties. They can be easily washed with soap and warm water and left to dry.

Correcting with an orthosis is not everything – it’s also important to maintain the beneficial alignment by wearing proper footwear, especially during physical activity, such as walking. It’s recommended to wear shoes with wide toe boxes, like @magical shoes, which adjust to the shape of the foot, rather than forcing the toes to change shape. With this approach, the foot has the chance to work freely, and the toes will gradually return to their natural alignment, benefiting the entire body.

See accessories

Toe separators and other useful training equipment.

Toe Separators Magical Separators 🦶 Straight Toes and Happy Feet!

Toe separators – how are they helpful?

How can we help ourselves?

See accessories

Silicone toe spacers - MAGICAL SEPARATORS

Cork foot massage ball - Magical Ball

Toe Mobility Band - Magical Band

Balancing balance beam - MAGICAL BEAM SET