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If you’ve ever limped through the last miles of a hike with stabbing pain in your arches or cramped toes, you’re not alone. Avid and long-distance hikers often deal with foot pain, which can be caused by shoes squeezing the toes and weakening foot muscles. But one popular piece of hiking gear that can upgrade your outdoor experiences is a set of toe spacers.
Toe spacers, like the popular Correct Toes, are soft silicone molds worn between your toes to gently realign them. Not only can they improve your balance and foot strength, but many experts agree that they’re great for relieving pain from conditions like bunions and hammertoes. According to WebMD, physical therapist Katie Lee says that toe spacers can encourage the toes back into their “natural” position, which could be a relief for people with foot, hip, or knee pain.
Hikers who have tried them have also reported major improvements. Outside trail columnist Grayson Haver Currin shared that after suffering foot pain during a thru-hike on the Appalachian Trail — easily one of the most challenging hikes in the U.S. — toe spacers ended up saving the day. “After 11,000 miles of hiking and countless more miles of road running in almost every state in the country, I simply never leave home without a 1.5-ounce piece of sculpted silicone that’s changed my fitness and the way I travel: toe spacers,” he wrote.
Why toe spacers work and how to use them
Toe spacers aren’t new, although the buzz about them has been on the rise on the internet and social media. They were actually invented in 1915, but modern versions are easy to find online and won’t cost an arm (or foot) and a leg. They range anywhere from $5 to $65, depending on the brand. Toe spacers work by counteracting the effects of narrow toe boxes found in many modern shoes by gently separating the toes into a more natural alignment. Experts say they can also relieve pain for people who have nerve issues in their feet.
For the best results, wear your toe spacers with wide-toe-box shoes, like these Moab Speed 2 hiking shoes, so they have the room to spread out. For more recommendations, check out our roundup of the best hiking boots recommended by users. You can also wear them barefoot around the house for daily relief. Some hikers suggest starting out slow, wearing them for about 15 minutes a day, until your foot gets used to them. Then, increase the increments of time until you are wearing them consistently, which can lead to stronger foot muscles and improved overall foot health.
While toe spacers aren’t a cure-all, they are a low-cost, non-invasive option for anyone seeking a more comfortable experience on the trail. For the best results, you should include them in a broader foot care routine over time — for example, physical therapy, wearing supportive shoes, and consulting with a foot health expert. While some conditions, such as bunions, are best treated with surgery, toe spacers might at least give you temporary relief in the meantime.
