In small, narrowed shoes, your unsupported feet gradually start to affect your posture, forcing your weight into your heels, and making the hips and lower back misaligned. According to Running Magazine, toe spacers literally space out your toes and help with foot strength, counteracting this imbalance. After spending all day with your feet squeezed inside poorly fitting shoes, it's important to give your feet the TLC they need to stay healthy and strong.
You may need to work your way up to this, but wearing toe spacers at night helps to counteract a day of wearing shoes and walking with poor posture. When you start out, try wearing them for a few minutes each night (via Running Magazine). Depending on how long it's been since you stretched out your feet, this could be extremely painful. Just begin by keeping them on as long as possible and work your way up to about 20-30 minutes.
Adding toe spacers to your self-care routine will feel different for everyone. Depending on your natural foot shape and the amount of time you spend on your feet, wearing toe spacers could be painful at first, or it could be a welcome massage. Either way, putting them in after a long day can be extremely beneficial for overall foot health.
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