How to Use Toe Spacers While You Train: A Beginner’s Guide to Stronger, Healthier Feet

How to Use Toe Spacers While You Train: A Beginner’s Guide to Stronger, Healthier Feet

Michael here - Founder & CEO of Soletic.

Most people know toe spacers as a recovery tool: you sit down, slide them on, and let them passively stretch your toes. The Soletic Spacer was built for something different - using toe spacers while you train, so you can build foot strength, natural toe splay, and better balance during the movement you already do.

If you’ve wondered how to start, this beginner’s guide will show you exactly how to use toe spacers in your training - safely and progressively.

Why Use Toe Spacers During Training?

Wearing toe spacers only while sitting is like only ever practicing good posture on the couch.

When you use toe spacers for training - whether that’s lifting, walking, yoga, or sports - you give your feet a chance to:

  • Practice natural toe splay under load

  • Build strength in the small foot muscles

  • Improve balance, stability, and ground feel

  • Support better mechanics at the ankles, knees, and hips

Instead of treating foot health as a separate chore, you bake it into your existing routine.

 

Step 1: Get the Fit Right

Good fit is the foundation of any toe spacer exercise.

You’re looking for:

  • A secure, snug feel between the toes

  • No numbness, tingling, or sharp pain

  • Space for the toes to spread, not be forced

The Soletic Spacer was designed as a movement-focused toe spacer: low-profile and flexible, so it fits inside socks and wide toe-box footwear. Start by wearing them indoors for a few minutes to get used to the sensation.

 

Step 2: Start with Light Movement (10-20 Minutes)

The #1 mistake? Going straight into long runs or heavy squats with toe spacers on.

Instead, think “light and easy” for your first sessions:

  • Walking around the house

  • Standing while you cook or brush your teeth

  • Gentle foot mobility work

  • Simple standing poses like mountain pose

Aim for 10-20 minutes, 3-4 times per week. Let your tissues adapt before you layer in more demanding toe spacer exercises.

 

Step 3: Progress Gradually

As things feel more comfortable, you can:

  • Add 5–10 minutes of wear time

  • Introduce low- to moderate-intensity training

  • Eventually use toe spacers for full sessions of lighter work

Back off and adjust if you feel:

  • Numbness or tingling

  • Sharp or persistent pain

  • Forced, awkward changes in your gait

 

3 Simple Toe Spacer Routines to Try

Here are three beginner-friendly toe spacer routines you can plug into your week.

1. Daily Foot Activation (5-10 Minutes)

Perfect for: beginners, desk workers, everyday humans

  1. Foot Awareness Stand (1-2 minutes)
    Stand barefoot with toe spacers on. Feel the heel, base of the big toe, and base of the little toe. Let the toes spread and lightly grip the floor.

  2. Slow Heel Raises (2-3 sets of 8-10 reps)
    Use a counter for support. Lift your heels slowly, pause at the top, then lower with control. Keep pressure even across the ball of the foot.

  3. Short Foot Holds (5-10 reps)
    Gently “shorten” your foot by pulling the ball of the foot toward the heel without curling the toes. Hold 5-10 seconds, relax, repeat.

This is a simple way to get started with toe spacer exercises for beginners.

 

Ready to Start Training with Toe Spacers?

If you’ve been searching for how to use toe spacers while you train, the formula is simple:

  1. Get a movement-ready toe spacer that fits your training setup.

  2. Start with short, light sessions.

  3. Progress gradually as your feet adapt.

We built Soletic to help you move better from the ground up.

Ready for stronger, healthier feet?
Start training with the Soletic Spacer and feel the difference every time your foot hits the ground.

 

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