When was the last time you took off your shoes and had a good look at your toes? Do they have a nice, wide spread or do they look a little bit like you’ve been subjected to the ancient (and frankly, abusive) Chinese practice of foot binding?
If you have any type of foot or toe issue, you need to learn about toe spreading and the benefits of barefoot shoes!
Psst! For all of you interested in barefoot shoes, we’re big fans of VIVOBAREFOOT! Just put in code MOVEU20 code for 20% off!
Speaking of dysfunctional social customs, modern shoes with all their cushion, excessive arch supports, rigid soles and narrow toe boxes, have weakened our feet as a society - contributing to all sorts of issues like knee pain, structural foot disorders and bunions.
Fortunately, toe spreading can help! Keep reading to learn more about the benefits of spreading your toes and which product we recommend to help you step up your toe splaying game.
What Is Toe Spreading?
Toe spreading helps improve balance, strength, and flexibility. You can toe spread just by splaying out your toes using abduction.
We know this can be a challenge. It’s not often we hear “spread ‘em” and think we’re being told to abduct our toes. You may find it helpful at first to use assistance like bands or toe spreaders (also known as “toe spacers”).
Our Knee, Ankle & Foot program is designed to be a one stop foot strengthening program that will also do wonders for your toe spreading powers so check it out!
Why Is It Important to Be Able to Spread Your Toes?
Toe spreading is healthy for your feet. When you were born, your feet had a healthy toe spread. Then your feet started getting shoved into shoes that constricted your feet and restricted their range of motion.
The intrinsic muscles inside your foot are responsible for correct movement patterns. Your toes play a major role in many actions, including the ability to be able to push off the ground when walking, running, jumping, and climbing stairs.
If your toes are stiff or have a difficult time moving or spreading, your ability to do these movements will be affected. If your feet don’t function correctly, your entire body will start to compensate which can lead to injuries and dysfunctional movement patterns.
As these compensations become your body’s new normal, they could lead to joint inflammation, such as tendinitis. Tight shoes can also push your big toe into your other toes, deforming your joints and causing bunions that may need surgery in the future if not addressed. We’d pick toe bands and toe spreading over surgery any day.
8 Benefits of Toe Spreading
Whether you toe spread with or without a toe spreader depends on you. Toe spreading exercises and toe spreading can benefit your health in the following ways:
- Strengthens your feet
- Helps restore proper bone orientation
- Promotes better balance and weight distribution
- Enables natural arch support
- Provides your body with a supportive foundation
- Prevents overpronation
- Improves blood flow
- Addresses ankle, foot, and toe pain
How Do Toe Spreaders Work?
Toe spreaders (or toe spacers) separate the toes, giving them a stretch and helping counteract the effects of wearing conventional shoes which often compress the toes and restrict natural movement. By spreading the toes, toe spreaders help to:
- Strengthen Intrinsic Foot Muscles: The muscles within your feet are crucial for maintaining proper foot function. Toe spreaders engage these muscles, helping to strengthen them over time.
- Improve Balance and Stability: By encouraging proper toe alignment, toe spreaders can enhance your balance and stability, making everyday activities like walking or standing more comfortable.
- Increase Flexibility: Regular use of toe spreaders can help improve the flexibility of your toes and feet, reducing stiffness and discomfort.
Why Do You Need Toe Spreaders?
Most conventional shoes have narrow toe boxes that compress the feet and force the toes together and you’ve probably worn them for years. Over time, this can cause various foot problems, including:
- Foot Pain: Tight footwear can lead to discomfort and pain, especially after long periods of wear.
- Balance Issues: Compressed toes can impact your balance, making you more prone to slips and falls.
- Toe Deformities: Wearing narrow shoes can cause your feet to change shape, leading to deformities such as bunions. This misalignment can result in chronic pain and discomfort.
Tips For Using Toe Spreaders Effectively:
To get the most out of your toe spreaders, it's important to use them correctly:
- Start Slow: Begin by wearing your toe spreaders for 10 minutes a day. This allows your feet to gradually adjust to the new position.
- Increase Wear Time Gradually: Once your feet become accustomed to the toe spreaders, you can slowly increase the amount of time you wear them each day.
- Listen to Your Body: If you start to feel any pain or discomfort, give your feet a break. It’s essential to let your feet rest and recover.
How Long Should You Wear Toe Spreaders?
We recommend starting with a short duration - about 10 minutes a day. As your feet adjust, you can gradually increase the time you wear toe spreaders. The key is to progress slowly and listen to your body to avoid discomfort. Some people wear them all day long and inside their barefoot shoes!
The Big Picture
Your feet are your foundation for movement and affect everything ‘up the chain’ (meaning, the rest of your body). Being able to spread your toes is just one part of the big picture.
If you know you have posture issues or experience hip pain, back pain, or any other joint and movement related pain, head to our MoveU Membership online. Our mission is to help you properly align your entire body from head to toes!
Ready to take action already? You can start your free 7 day trial for $0 today. What do you have to lose?
