How Important are Toe Separators for Runners?

May 21, 2021
toe separators for runners

They say that running is the best and easiest exercise to do. On top of that, it is also very cost-efficient. You don’t need a gym membership to get fit if you’re a runner. You just need a trusty pair of running shoes, maybe some music through your headphones, and you’re good to go. 

Millennials and the later generations are becoming more proactive with their health, seeking ways to better their lifestyles through health and wellness trends. Healthy diets are constantly being popularized, and keeping fit is all the rage. With influencers flaunting comfortable sports attire as a casual option, healthy has become the new sexy. Workout and wellness accessories are on the rise too. From head accessories, smartwatches to toe separators for runners, fitness companies continuously churn out new technology promoting healthy lifestyles.

It’s no wonder that more and more people are fond of getting their running shoes worn out. The numerous health benefits and fear of missing out encourages anyone, especially social media users, to run some distances daily. It’s a great habit to develop for people of all ages. 

Running into Problems

Nowadays, where running is seen not only as a sport but as a hobby, foot-related injuries are becoming more common. Despite the many good things running can give you, you might bump into some injuries along the way if you’re not careful. Both newbie and professional runners can suffer from them at some point. 

Our bodies, like anything else, have their limits. No matter how well-oiled a machine is, overuse and time eventually catch up to it—just like the human body. Although it is good to exercise, all things are best taken in moderation. 

When we fail to take care of ourselves, our body fails us too. There are many injuries that are caused by running. Reading about them and learning how to avoid or recover from such discomfort could possibly save you from a whole lot of pain in the long run. Listed below are some running injuries you might want to know about. 

Pinched nerve

Medically known as neuroma, this painful injury affects the nerve between the fourth and little toe. This is caused by too much pressure on your toes when you overwork them or wear restricting shoes for a long time. The pain will be concentrated in that area. You can feel mild effects like numbness, or severe pain that can prevent you from putting pressure on your foot. To relieve a neuroma, you can massage the affected part until the pain subsides.  


This injury is probably the most well-known because it is the most noticeable, and they’re not pretty to look at. Bunions are hard lumps that form on the knuckle joint of your big toe. They can be ugly to look at, especially because they are in the big toe area. Lumps on your little toe, on the other hand, are called bunionettes. Even with the cute name, bunions and bunionettes make your feet look awkward. They are as painful as they look too. 

Unlike other foot injuries, bunions form over time and are caused by many things. From arthritis to ill-fitting shoes, developing these ugly lumps is pretty common thus, they are also easily treatable. 

Toe misalignment

Many other foot injuries, like the ones mentioned above, are caused by something simple, toe misalignment. When you wear shoes that constrict your foot or put pressure on your toes regularly when you run, there is a high risk that you can develop these injuries. The importance of letting the foot breathe shouldn’t be lost on you. 

Benefits of Toe Separators for Runners

Most foot injuries are caused by putting pressure on the toes confined in tight shoes. For runners, this is an unavoidable risk. Spending considerable time putting the weight of your whole body on your feet has its toll.

This is where toe separators come into the picture. The toes are vital gears that keep you on your feet. Keeping them confined in tight shoes is not advisable. Fortunately, there is a simple tool that lets your foot breathe after a long day or a grueling route: toe spacers for runners.

People who visit the salon regularly are very familiar with the concept of a toe separator. When getting a pedicure, the toes will be spread with the help of a foam toe spreader. This is to keep the toes clean and avoid messing up the nail polish. 

The same concept of spreading the digits away from each other applies to toe separators for running. Spreading your toes has many benefits. Although wearing shoes is practical and hygienic, it can be unnatural for the feet. The toes function to help with grounding the whole feet and balancing the body while standing. Spread out toes means stability for the whole foot. The surface area where the weight of the body is distributed is wider when your toes are spread out. 

Toe separators help ease the pressure off the foot both when running and resting. By stretching the toes apart, the nerves and muscles are also moved. This helps restore the natural form of the feet. Injuries like neuroma and bunions can be avoided or eased by taking pressure off the toes. 

In colder months, toe separators can be your friend. It gives your foot extra protection by keeping it warm and dry. It can act as a grip for your toes when your shoes and feet get wet. Cold weather can also worsen joint or bone-related pains like bunions. Having a toe separator for another layer of warmth around your toes is a relief. 

What kind should you get?

Looking for the best toe separators for runners will be dependent on your needs. There are many materials to choose from. You can opt for comfortable gel toe spreaders or try out medical-grade separators made of silicone. If you have an existing foot condition, your doctor might recommend a specific material best suited for your needs. 

With the popularity of fitness accessories today, there are many kinds of toe separators to choose from. There are even socks with separators inside them if you want to hide them from sight. You can wear toe separators in your shoes while running or after your day when you are relaxing at home. It totally depends on your preference. 

Cleaning the toes separators should also be considered. Opt to buy easy-to-clean, water-resistant ones. Keep them clean regularly too. Maintaining your feet doesn’t take a lot of time and effort. Add it to your daily routine to make it a habit. 

Notes to Remember

Healthy feet are happy feet. If there’s one thing those penguins know, it’s that flat feet support the whole body. Take care of your feet to remain standing even in difficult situations. 

Wiggle out your toes and let them stretch and breathe from being cooped up all day in your shoes. Evade pinched nerves, bunions, and many other injuries by using a toe separator. It only takes a few minutes of wearing toe spreaders to change the way your feet look and feel in the long run. Tend to your feet like how you take care of the rest of your body because they kiss the ground to carry you places.

The go-to guide of sewing professionals and enthusiasts
Subscribe to our newsletter
Subscription Form
Be first to know about specials!
Join our mailing list.
linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram