Phase 2: Working Toe Spacers Into Your Daily Life
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The third post in a series on how to get started Toe Spacing:
- Do I Need Toe Spacers?
- Phase 1: Getting Started With Toe Spacers
- Phase 2: Working Toe Spacers Into Your Daily Life
- Phase 3: Living A Toe Spaced Life
After about two weeks of consistent wear, your feet should be much more acclimated to your toe spacers. Now it’s time to take them beyond the house and into your daily routine.
Why Wear Toe Spacers with Shoes?
Most of your day is likely spent in environments where being barefoot all the time just isn’t practical. Plus, to sustain your progress, you’ll need shoes that fit your wider, more natural foot shape, toe spacers or not.
Choosing Barefoot Shoes
"Barefoot" shoes are essential for toe spacing. Simply put: shoes that don't fit your feet will reverse your progress.
"Barefoot" shoes have the following characteristics:
- Wide Toe Box: Your spacers widen your forefoot - you need shoes that fit!
- Zero-Drop: Mimics natural "barefoot" posture by eliminating heel lifts (commonly known as "heel-to-toe" drop)
- Flexible Sole: Allows for natural foot movement.
You may come across the term “stack height” which refers to the amount of shoe (measured in mm) between your foot and the ground. While there are differing opinions on what stack height qualifies as “barefoot,” the primary goal is to find shoes that are comfortable and align with your foot’s natural shape.
What Shoes to Buy?
The Barefoot Sole has a huge list of brands sorted by fit, stack height, price and style. I personally like these from Lems.
Pro Tip: Even with a wide toe box shoe, wearing socks and toe spacers together may feel tight in the forefoot. In this case, try wearing thinner socks, such as ultra-thin liner socks.
I have shoes that fit my toe spacers, now what?
Once you have proper shoes, start wearing your spacers during your daily activities (especially any dedicated exercise you do!).
You may notice:
- Your gait (your natural walking cycle) adjust slightly
- Improved stability, especially during load bearing activities such as squats or deadlifts.
- That soreness feeling - this is normal as you continue to push the amount of time your toes are spaced. Eventually, this goes away.
What to Avoid:
- High-impact movements (e.g., running or lateral cuts) while wearing spacers, as your toes aren’t meant to be "locked" into a single position during these activities.