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Our featured picks
An affordable podiatrist favorite
ZenToes Gel Toe Spacers
To wear with shoes
PediFix Visco-Gel Toe Spacers
For bunions
Dr. Jill’s Foot Pads Silicone Spreader & Bunion Combo Pad
Our feet support us through long walks, jogs and daily errands — and when we don’t have them crammed in our favorite shoes, it’s important to give them the TLC they deserve. The best toe separators provide a gentle stretch for our feet, relieving tension and even improving their alignment over time. The best part? We can use these affordable gadgets while relaxing at home, and certain models can even fit inside shoes, diminishing the uncomfortable friction and rubbing that can occur between the toes during walks and runs.
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To help you pick the best toe separators for your feet, I talked with podiatrists to better understand how they work, who will benefit from them and how to properly use the tools as a part of your at-home wellness routine.
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ZenToes Gel Toe Spacers
Dr. Peter Talisse, a podiatrist at the Ankle and Foot Centers of America, said ZenToes is one of the most popular foot care brands. It offers several kinds of toe separators, including this pair of multitoe spacers, which recently became a hit among our editors.
CNN Underscored health and fitness editor Summer Cartwright said she’s long heard toe separators touted as a helpful tool for boosting recovery after races and workouts. “After trying these out, I can understand how they help,” she said. “After just one use, I noticed my toes splayed out with a wider gap between their neighbors, and I felt some deep relief in the metatarsal area of my feet.”
She added that after a week of daily use, she now looks forward to putting them on at the end of the day. “I’m marathon training and think that these are helping prevent excess soreness following long, 17-mile runs,” Cartwright said. “In general, though, they’re a great addition to my self-care routine and help me unwind before I fall asleep.”
Correct Toes The Original Toe Spacers
Podiatric surgeon and trustee for the American Podiatric Medical Association, Dr. Holly Spohn-Gross, said toe spacers are not a fit for everyone and that she tends to recommend them on a patient-to-patient basis. When they do make sense for folks to use, Spohn-Gross said one of her go-to toe spacer brands is Correct Toes.
Made by a podiatrist, these toe spacers offer a good stretch for runners or yogis looking to improve their overall foot health, Spohn-Gross said. Though they’re pricier than other options, these medical-grade silicone spacers have added pylons (vertical posts that fit between your toes) to the first and fourth spacer to boost balance and comfort — no wonder Talisse said he’s also a fan. Choose from four different sizes for a more tailored fit.
PediFix Visco-Gel Toe Spacers
While multitoe spacers like the ZenToes and Correct Toes options help toes splay and gently stretch feet, podiatrist and board-certified foot and ankle surgeon Dr. Nicole M. DeLauro said single-toe separators, like this option from Pedifix, can help reduce friction between the toes during daily wear. These single spacers have a soft gel build and are designed to sit between the big and second toe on either foot. They also come in three sizes so you can pick the best one based on the stretch and fit you desire.
YogaToes Classic Toe Separators
CNN Underscored editorial director Chelsea Stone said these YogaToes separators have been a part of her at-home foot care routine for years. “I typically wear them while I’m sitting on the couch watching TV; since they’re a bulkier version, they’re pretty unwieldy to walk around in, but they’re easy to put on and seem sturdier than other types,” she said.
As someone with plantar fasciitis, Stone said she uses the spacers — which are made of flexible, medical-grade gel — to keep her pain at bay and alleviate aches after long days on her feet. Stone did add that the bulkier design does create a deep stretch between the toes, so those new to toe separators may want to try a less intense option like the ZenToes spacers before graduating to this model.
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PediFix 3-Layer Toe Separators, 6-Pack
Depending on where you’re planning to place your toe separator, DeLauro said some silicone options may be too big to fit comfortably in tight areas — such as the space between the pinky toe and the fourth toe. Alternatively, they might also fail to stay in place during longer periods of wear. In these instances, DeLauro said a three-layered foam toe separator, like this one from Pedifix, can provide a more comfortable fit. You may have to clean them more frequently if you plan to reuse them, but DeLauro said the six separators in this multipack option could also be single-use if you desired.
Welnove Gel Toe Separator for Pinkie Toes, 12-Pack
If you want a silicone option for your smaller toes, these single-toe separators loop around individual digits to deliver a more secure hold. They’re washable and reusable, but you’ll also get 12 spacers in this pack, which means you can split them between your home and gym bag and ensure you’re never without one.
Dr. Jill’s Foot Pads Silicone Spreader & Bunion Combo Pad
Podiatrist and second vice president for the national board of the American Association for Women Podiatrists, Dr. Aabha Suchak said she likes this toe spreader and pad combination from Dr. Jill’s, which targets two areas for relief. The toe separator is designed to sit between the big toe and second toe, promoting proper alignment while the pad covers the outer edge of the foot, protecting and cushioning bunions. This model is also made of stretchy gel silicone material designed to be flexible enough to move with you comfortably.
What to look for in toe separators
Toe separators aren’t a miracle product — they won’t cure bunions, hammertoes or other rigid foot deformities — but they can deeply stretch and realign toes, making our feet feel more relaxed and refreshed. To help you settle on the best style for you and your feet, here are a few things the podiatrists I spoke to said to bear in mind:
Consider the overall function
Before we talk about what toe separators can do, it’s important to highlight what they can’t. Toe separators won’t make your toes straighter, nor will they reverse any foot deformities or change the overall position of the toes long term — only surgery can help correct these issues. “As soon as you take them off, your toe is going to then recross or cramp back together,” Suchak said. “It’s a temporary solution to help us relieve pain, relieve discomfort and be able to wear shoes comfortably.”
There are different types of toe separators, and the best style for you depends on the kind of relief you’re looking for. Most toe separators can be divided into two main camps: multitoe separators and single-toe separators. Multitoe separators create space between more than one toe at a single time, often stretching all five toes at once. These separators look like a sturdier, more robust version of the spacers you might be given to wear during a pedicure and are designed to gently stretch the intrinsic muscles and tendons in the feet, according to Talisse.
By targeting these intrinsic muscles, Spohn-Gross said toe separators help encourage better alignment, returning the foot to a more natural position and improving toe mobility. These multitoe separators can be a good recovery tool for runners logging lots of miles, yogis, or anyone who wants some relief after a long day in cramped shoes.
Multitoe separators tend to be quite bulky and are designed to be worn while relaxing at home, but single-toe separators are often small enough to wear inside your shoes to help improve comfort during daily activities. These smaller separators are made to sit securely between two toes. They still provide a subtle stretch, but DeLauro said these separators can also help reduce rubbing, friction and pressure between the toes.
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Over time, frequent toe rubbing can create uncomfortable corns and calluses. “Especially in older patients, as the toes become more rigid, they can’t necessarily flex them out,” DeLauro said. “So they need a little bit of space there to prevent the irritation and the skin from rubbing.” For people with mild toe crossover, DeLauro said single-toe separators or spacers offer some relief. In fact, Suchak said some runners she’s treated with mild toe overlap will use a spacer between their big toe and second toe to improve their running gait. However, what is comfortable will vary from person to person, and it’s important to slowly build up a tolerance to toe separators before using them for all-day wear or for high-impact activities like jogging and exercise.
Suchak added that while toe separators can temporarily relieve foot discomfort, they don’t totally eliminate the risk of developing hammertoes or bunions. Spohn-Gross said she views toe separators as an adjunct tool and stressed that understanding the proper biomechanics of your feet and gait pattern is critical for maintaining good foot health over time. For serious foot concerns or chronic, consistent pain, it’s always best to seek personalized help from a podiatrist or other licensed medical professional.
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Look for hygienic materials
All of the podiatrists I spoke to favored toe separators made of medical-grade silicone over other materials. In addition to being easy to clean and holding its shape well over time, silicone is flexible enough to easily work between the toes, and the soft, squishy feel offers solid comfort, according to Suchak. If your feet tend to sweat or your separators feel damp after use, Talisse said you can apply foot or baby powder to your feet before slipping your toe separators on.
You can find toe separators made of foam or gel materials (including some of the ones on this list), but Spohn-Gross said these options tend to be harder to clean and deteriorate faster than silicone models. However, there are some instances when opting for a nonsilicone option might make sense, like if you’re looking for a more subtle single-toe spacer that won’t pop out from between your smaller toes while you move.
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Be wary of existing conditions
In general, toe separators and spacers are safe to use, but some groups of people should take caution before using them. Suchak said she would strongly advise diabetics or anyone experiencing numbness or neuropathy in their feet against using toe separators, since these conditions make it harder to note any rubbing or discomfort. If you fall into this group but still have an interest in trying toe spacers or separators, Suchak said you should start by using them for very short durations and check for irritation between the toes before wearing them for longer sessions. Of course, anytime you’re interested in using a new foot health product, it’s a good idea to consult with a podiatrist or medical professional beforehand to assess whether it’s a good fit for your needs.
When perusing options, you may also see foot care products marketed for removing corns or calluses from the feet. These products may also be designed to sit between or on top of the toes, similar to toe separators and spacers. However, Suchak said many of these corn and callus-dissolving products are made with salicylic acid — which exfoliates excess buildup of skin. She recommends steering clear of these kinds of formulas, as they can cause skin irritation and chemical burns on the feet. To further avoid these adverse reactions, DeLauro advises looking for foot pads and products labeled as “nonmedicated,” as these are free from any harsh ingredients.
FAQs
What to know
Toe separators can’t correct rigid foot deformities like bunions or severe hammer toes. However, they can be used to stretch and relax the feet, making them a good tool for runners, athletes or anyone whose feet feel cramped and achy at the end of a long day.
However, according to the podiatrists I spoke with, some groups should avoid using toe separators, or at the very least, use them with extreme caution. These groups include diabetics and those with neuropathy in the feet. Spohn-Gross added that toe separators are not a good choice for those with poor circulation, open wounds or severe arthritis in the feet.
For multitoe separators, the podiatrists I spoke to agreed that a 10- to 15-minute session should be long enough to give your feet some relief. However, you should start slowly, wearing the separators for a few minutes at a time and working up to longer durations. The toe separators should create a gentle stretch in your feet, but they should not cause any pain or discomfort, according to Spohn-Gross. “If you put them on and they hurt, that’s not the right pair,” she said. Wearing multitoe separators for longer than 15 minutes is unlikely to harm your feet, but Spohn-Gross added that longer wear times also won’t yield any more significant results.
Toe separators can be used at any time of the day. Spohn-Gross said some people might prefer to use them in the morning, while others might want to use them to wind down at night or after a workout. If you’re using toe separators for the first time, Talisse recommends putting them on and sitting down, keeping pressure off your feet and allowing them to fully relax. It’s best to avoid walking when wearing bulky, multitoe separators, as this can place extra tension or strain on the feet. Talisse said it may take a few weeks of consistent use before you feel a noticeable difference in your feet.
For smaller single-toe spacers, DeLauro said that once you know you can tolerate them, you can wear them inside your shoes all day, if you’d like. She added that these kinds of spacers tend to hold better when you have socks on, especially if you plan to walk or move around. However, it’s a good idea to make sure your footwear has enough space to accommodate them, as Spohn-Gross said that if your shoes are already cramped, these devices may create excess pressure that can lead to blisters and sores.
DeLauro said she doesn’t recommend sleeping in toe separators, since the extra overnight hours won’t deliver any increased benefits to the feet. For bulkier toe separators, sessions around 10 to 15 minutes should be long enough to provide an adequate stretch for your feet.
Meet our experts
For this article, we consulted the following experts to gain their professional insights:
- Dr. Nicole M. DeLauro, podiatrist, board-certified foot and ankle surgeon and secretary of the American Association for Women Podiatrists
- Dr. Holly Spohn-Gross, podiatric surgeon and trustee for the American Podiatric Medical Association
- Dr. Aabha Suchak, podiatrist, assistant professor at West Virginia University School of Medicine and second vice president for the national board for the American Association for Women Podiatrists
- Dr. Peter Talisse, podiatrist at the Ankle and Foot Centers of America
Why trust CNN Underscored
CNN Underscored editors and writers ensure every product included in an article is thoroughly vetted and something we ourselves would feel comfortable buying and using. Our team has many decades of collective experience researching, testing and recommending products across every category — from fashion and food, to home goods and health, to electronics and everything in between — and we’re committed to using that expertise to help you make the most of your money and live a better life.
For this story, CNN Underscored associate editor Jillian Tracy consulted four podiatrists to help explain how toe separators work, how to use them at home and what to look for when shopping for toe separators and spacers.
Jillian Tracy is an associate editor at CNN Underscored who covers topics that span the lifestyle vertical such as fashion, health, sustainability, beauty and outdoors. You can find her trying to catch up on her Goodreads goal, planning her next travel adventure or rewatching “RuPaul’s Drag Race.”
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