Yoga Toe & Toe Stretchers

Written By: Chloe Wilson BSc(Hons) Physiotherapy
Reviewed By: FPE Medical Review Board

There are a number of different toe stretcher products on the market ranging from gel/plastic spacers to comfy cotton toe spreader socks. People are often amazed how something so small can make sure a difference to their tired, aching feet.

Here we will look at how they work, what conditions they can help, how to put them on and we compare the different products out there so you can find the toe stretchers that are best for you. 

How Do Toe Stretchers Work?

Many foot problems are caused by tightening up of the muscles and ligaments in the foot.  This makes subtle changes to the position of the foot and how forces are transferred up the leg to the back. It can affect your posture and how you walk and run. 

Toe stretchers sit between your toes, close to the webbing and help to stretch out the toe muscles and ligaments while improving the alignment of the feet. Most are worn whilst you are sitting or lying down relaxing rather than when you are up and about, but some are slim enough that you can wear them when walking barefoot or with wide shoes/slippers. 

In time, they increase the flexibility and length in your toes which helps combat a whole range of foot problems. They may be made from gel, like yoga toes, foam or even specially designed cotton spreader socks. 

Conventional Toe Stretchers

Conventional toe stretchers, like the Yoga Toe, are the most popular type of toe separators on the market. Made of gel, plastic or silicone, they slide in between your toes and sit above, between and below your toes. This helps to spread the toes apart and away from the ball of your feet. They are usually sold in pairs so you only need to buy one set. 

It used to be that Yoga Toes had the monopoly on toe stretchers, but in recent years, more manufacturers have started to make them and there are some really good, and often cheaper alternative brands. However, Yoga Toe stretchers tend to come out on top for user reviews.

#CommissionEarned from Amazon on qualifying purchases

1. The Original Yoga Toe

2. Vivesole Toe Separator Set

3. Budget Toe Stretchers

Toe Stretcher Socks

Another popular type of toe stretchers are stretcher socks.  As well as all the advantages of stretching your toes apart, they are extremely comfortable, keep your feet warm and they don’t fall off!  Some people find they are more comfortable than the yoga toe style stretchers as they are less bulky and create less friction. 

Toe stretcher socks are also comfortable enough to sleep in and never fall off, however much you roll around, unlike the gel/plastic toe spacers.  They are considerably cheaper than the gel versions like yoga toes, but they won’t provide as much of a stretch. 

The biggest downside is that they usually come in a creamy white colour so can get dirty quickly.  But, they wash well and you can always wear another loose sock over the top. 

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What Conditions Can They Help?

Toe stretchers, whether its the yoga toe or stretcher socks, help to improve circulation, straighten bent toes and realign joints. They can be used for both the prevention and treatment of a number of different foot and toe problems such as: 

• Plantar Fasciitis: Inflammation of the tight band underneath the foot
• Hammer, Mallet & Claw Toe: three different types of toe deformities
• Bunions: Deviation and swelling of the big toe
• Hallux Rigidus: stiff big toe 
• Corns & Calluses: Thickened, raised areas of skin
• Bone Spurs: Areas with excess bone growth
• Achilles Problems: Inflammation of the calf tendon
• Foot Cramps: Involutary muscle contractions in the calf or foot
• Morton’s Neuroma: Benign growth around one of the foot nerves
• Metatarsalgia: Inflammation under the ball of foot

As well as varicose veins, toe stiffness, arthritis and overlapping toes.

Other benefits of using yoga toe or toe stretchers are that they relax, stretch and realign the toes, improve balance, circulation and posture, decrease foot pain, strengthen the toes and improve the overall appearance of the foot.

How To Wear Toe Stretchers

Toe stretchers like the yoga toe should be worn when you are resting – let your body relax while the toe stretchers do their work.  Sit or lie down while you wear them.  Start off wearing them for short periods, 10-15 minutes at a time and then gradually, over a few weeks, increase to at least an hour a day.

If you try and wear toe stretchers like the yoga toe for too long when you first start, you may get cramp in your feet and the toes may become very uncomfortable from being overstretched. 

To put them on, simply slide your toes into the toe stretchers, starting with your big toe and working along. They should sit as close to the webbing as is comfortable.

Top tip, if your yoga toe or other toe stretchers feel uncomfortable when you first wear them, start with the spacers sitting between the ends of your toes rather than all the way down.  After a few days, slide the dividers half way down between your toes and then within a couple of weeks you should be able to slide them all the way down to the webbing.

What Else Can Help?

Toe stretchers like the Yoga Toe are a great way to help relieve foot and toe pain, but there are a number of other things that can help, such as exercises, footwear and shoe insoles. Visit the Foot Pain Treatment section for a whole host of ideas. 

Or if you are looking for different styles of toe separators such as foot corrector splints, toe spacers which sit in between individual toes or night splints, check out the Toe Splint section.

If you need help working out what is causing your foot pain and how to treat it, visit the Foot Pain Diagnosis section. You may also be interested in the following articles:

• Toe Joint Pain
• Foot Arch Pain
• Bunions & Bunionettes
• Foot Lumps & Bumps
• How To Reduce Foot Swelling

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Page Last Updated: 7th November, 2024
Next Review Due: 7th November, 2026

*Prices correct as of October 2024. All prices are subject to change.  Please note we do not stock products directly and therefore have no control over price changes. See Advertising Policy for more information