FOOT HEALTH SPECIALISTS

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ROOTS CARE

Manual de uso

Todo lo que necesitas saber para usar, cuidar y sacar el máximo partido a tus herramientas barefoot.

SeparadoresEspaciadoresAdvancedBanda de juanetesPelota de acupresión
Ver el catálogo Ir a la tienda

01 · Antes de empezar

Esto no es una solución mágica

Estas herramientas no funcionan por sí solas: son complementos dentro de un enfoque integral de recuperación y cambio de calzado. Para que tengan éxito, ten en cuenta estos tres pilares.

Tiempo

Cada pie tiene su propio punto de partida. La adaptación es gradual.

Constancia

No fuerces a tu cuerpo. Los cambios no llegan de un día para otro.

Prudencia

Usa las herramientas con consciencia. Ante cualquier molestia, retrocede.

Atención. Si sufres cualquier patología, molestia o situación especial en tus pies, consulta a un profesional actualizado antes de utilizar estas herramientas.

02 · Visión general

Comparativa de las 5 herramientas

HerramientaTipo de usoNivelInicio recomendadoUso continuo
Separadores de dedos Activo, en movimiento Iniciación 5-10 min/día Máx. ~1 hora
Espaciadores de dedos Pasivo, en reposo Iniciación 5-10 min/día Prolongado *
Separadores Advanced Activo, en movimiento Avanzado 5-10 min/día Máx. ~1 hora
Banda correctora de juanetes Pasivo / activo Cualquiera 5-10 min/día, en parado Prolongado *
Pelota de acupresión Activo, masaje Cualquiera 2-5 min/día Sesiones cortas regulares

* Uso prolongado siempre supervisando que no afecte a la circulación ni genere molestias.

03 · Guía rápida

¿Qué herramienta elijo?

Entreno y busco fuerza activa para mis pies

→ Separadores de dedos (o Advanced con experiencia)

Quiero llevarlos dentro del calzado, o cuando llegue a casa...

→ Espaciadores de dedos

Tengo juanetes y necesito algo muy específico para ellos.

→ Banda correctora de juanetes o empezar con Espaciaodores Soft.

Quiero liberar tensión y mejorar la circulación

→ Pelota de acupresión, Espaciadores.

04 · El catálogo

5 herramientas, 5 objetivos distintos.

Separadores de dedos
Espaciadores de dedos
Separadores — Advanced
Banda correctora de juanetes
Pelota de acupresión

05 · Tu hoja de ruta

Progresión recomendada

Semana 1
1
Toma de contacto
Sesiones cortas de 5-10 min al día (2-5 min con la pelota). Observa cómo responde tu pie, sin forzar.
Semana 2
2
Progresión
Si no hay molestias, aumenta poco a poco el tiempo de uso. Puedes introducir una segunda herramienta.
Semanas 3-4
3
Consolidación
Incorpora las herramientas a tu rutina habitual con más frecuencia, siempre atento a las sensaciones.
A partir de la semana 4
4
Mantenimiento
Ajusta el tiempo de uso a tu propio ritmo y combínalo con ejercicios específicos y calzado barefoot.

* Guía orientativa: cada pie y cada proceso son diferentes. Avanza siempre según tus propias sensaciones.

06 · No te lo saltes

Resumen de precauciones

Detén el uso si...

  • Sientes dolor intenso o que no remite
  • Aparece inflamación o enrojecimiento
  • Notas pérdida de circulación o hormigueo persistente
  • La molestia no desaparece al quitarte la herramienta

Normas generales

  • No usar para dormir (separadores y banda correctora)
  • Evitar el calzado de puntera estrecha mientras las usas
  • Uso en niños siempre bajo supervisión profesional
  • Si tienes una patología previa, consulta antes con un profesional

Recuerda…

Estas herramientas no son soluciones mágicas por sí mismas: son complementos dentro de un enfoque integral de recuperación. Su eficacia se multiplica cuando se integran en una rutina que incluye ejercicios específicos y el uso de calzado barefoot.

Pueden ayudarte a mantener la alineación adecuada y prevenir deformidades, pero su éxito depende de combinarlas con prácticas que promuevan la fuerza, la flexibilidad y la movilidad del pie.

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ROOTS CARE
Especialistas en la salud del pie · rootsbarefoot.com

TOE SPREADERS

Utility Plus sign

They correct the alignment of the toes, relieve the pressure of bunions, activate the foot muscles, and improve performance, strength, and stability in strength training.
How to use them? Plus sign

Always use them while moving. Insert your toes between each of the 5 gaps of the separator. Start by using them for a short time (5/10 minutes a day) to make a slow and gradual transition so that all your muscle framework gets used to the new stimulus. Gradually increase the usage time as you feel no discomfort.
How long can I wear them? Plus sign

It is recommended to wear it during sports practice. We do not recommend continuous use for more than 1 hour straight. Depending on tolerance, it can be used for longer, but it will depend on each user's own feelings.
How to clean and maintain them? Plus sign

They can be washed with warm/hot water and soap.

It is advisable to let them air dry, and sprinkle talcum powder on them, so that putting them on afterwards is easier.
Can they be changed? Plus sign

Of course. Any part of the separator can be altered. The most common changes are to the thumb or the little toe. Depending on the shape of the foot, the elastic band may cause a gathering effect that brings the toes together. In this case, simply cut the band and free the toe.

The walls of the partitions can also be made thinner.
Precautions Plus sign
  • Do not use them while resting.
  • Do not use them for sleeping.
  • Do not use them inside narrow-toed footwear.
  • If there is severe pain, remove immediately.
  • Use in children only under professional supervision.
What is the gray band that I have received? Plus sign

With each pair of toe spacers, we give you an elastic band because we believe it is just as important to strengthen your feet as to align them in order to maintain the alignment, and we wanted to help you exercise your feet.

What is it for? It adds active work to the use of the spacers: it strengthens, stretches, and activates the muscles that support the correct alignment of the toes.

How to use it: Place it on your toes and do opening and resistance exercises for a few minutes each day. Read more in this blog


👉 The combination of spacers + elastic band multiplies the results: while the spacers align passively, the band actively trains the muscles to maintain that alignment over time.

TOE SPACERS

Utility Plus sign

The purpose of toe separators is to secure and maintain the natural spacing of the toes for longer periods of time, passively working on their alignment during less active activities or even at rest
How to use them? Plus sign

Insert your toes between each of the 4 gaps of the spacer. The separation between the toes is less than with toe separators, so the transition will be shorter. Even so, gradually prepare your feet. Start by using them for a short time (5/10 minutes a day) to make a slow and steady transition and allow all your muscle structure to get used to the new stimulus. Use them during less active moments or while resting. Wear them over your five-toe socks or under your regular socks, but always with barefoot-style or wide-toe footwear.
How long can I wear them? Plus sign

Their design and comfort allow them to be used for long periods without risking circulation or causing any discomfort. Still, always pay attention to how you feel.
How to clean and maintain them? Plus sign

They can be washed by hand with lukewarm/hot water and soap.

It is advisable to let them air dry.
Can they be changed? Plus sign

Of course. There are several possible modifications. Download the modification guide here.

If the spacer no longer provides enough spacing, the interdigital space it creates can be enlarged by filling any of the empty cavities in the first and last septum with the pads included in the box. The septa can also be cut to make them thinner or even trim the silicone between septa to fit the shape of each foot (joined toes, shorter toes, etc.).
Precautions Plus sign
  • Do not use them while resting.
  • Do not use them for sleeping.
  • Do not use them inside narrow-toed footwear.
  • If there is severe pain, remove immediately.
  • Use in children only under professional supervision.
What is the gray band that I have received? Plus sign

What are they for?

EVA rubber pads are soft and light pieces that are placed inside the gaps of the toe separators. Their function is to customize the space between the toes according to the shape of your feet and the progress of your practice.

Main uses:

  • If you feel that the separators no longer provide enough opening, insert a pad in the first or last gap to widen the space between the toes.
  • If you feel that the separators come loose, the pads allow you to adjust the separator so that it fits more firmly and comfortably.

We leave you more information in this blog: Pads

FINGER SPREADERS - ADVANCED

Utility Plus sign

Specifically designed for experienced users. These spacers offer superior support and firmness, ideal for more demanding workouts and already strengthened feet.
How to use them? Plus sign

Always use them while moving. Insert your toes between each of the 5 gaps of the separator. Start by using them for a short time (5/10 minutes a day) to make a slow and gradual transition so that all your muscle framework gets used to the new stimulus. Gradually increase the usage time as you feel no discomfort.
How long can I wear them? Plus sign

It is recommended to wear it during sports practice. We do not recommend continuous use for more than 1 hour straight. Depending on tolerance, it can be used for longer, but it will depend on each user's own feelings.
How to clean and maintain them? Plus sign

They can be washed with warm/hot water and soap.

It is advisable to let them air dry, and sprinkle talcum powder on them, so that putting them on afterwards is easier.
Can they be changed? Plus sign

We do not recommend making modifications as they have been designed to provide maximum effectiveness and comfort as they are.

Precautions Plus sign
  • The opening is more intense: increase usage time more slowly than with the basic ones.
  • Not recommended for very sensitive feet without supervision.
  • Remove in case of pain or irritation.
  • Do not use while resting.
  • Do not use for sleeping.
  • Do not use inside narrow-toed footwear.
What is the gray band that I have received? Plus sign

With each pair of toe spacers, we give you an elastic band because we believe it is just as important to strengthen your feet as to align them in order to maintain proper alignment, and we wanted to help you exercise your feet.

What is it for? It adds active work to the use of the spacers: it strengthens, stretches, and activates the muscles that support the correct alignment of the toes.

How to use it: Place it on your toes and do opening and resistance exercises for a few minutes each day. Read more in this blog


👉 The combination of spacers + elastic band multiplies the results: while the spacers align passively, the band actively trains the muscles to maintain that alignment over time.

BUNION CORRECTOR BAND

Utility Plus sign

Designed to provide relief and correction for one of the most common foot problems, bunions. Continued use will help reduce pain and pressure in the affected area.
How to use them? Plus sign

Insert the big toe between the smaller opening of the band. The silicone piece must embrace the ring toe, and the curved part should face toward the second toe. Wrap the heel with the larger opening that does not have any silicone piece.

We recommend starting to use it for short periods (5/10 minutes a day) while standing. The usage time and movement will increase as the foot feels ready. The band fits both feet. It can be worn with barefoot-style footwear.
How long can I wear them? Plus sign

Its design and materials allow it to be used for as long as needed, even for extended periods, but it is important to constantly monitor that blood flow to any part of the foot is not hindered and that it does not cause any discomfort.
How to clean and maintain them? Plus sign

Wash the strap by hand with lukewarm water and a mild soap. Avoid using bleach or fabric softeners.

Let it dry completely before using it again.
Can they be changed? Plus sign

Of course. If the thumb feels too tight, you can use scissors to open the seam in this area. On the other hand, if the heel area feels too loose, you can sew this part to close it until it fits snugly and does not slip off.
Precautions Plus sign
  • It should not cut off circulation to the big toe.
  • Avoid prolonged use at the beginning, progress slowly.
  • Stop use if there is pain, swelling, or redness.
  • Do not use it inside narrow-toed footwear.
  • Do not sleep with it on.

ACUPRESSURE BALL

Utility Plus sign

Acupressure massage balls help in the myofascial release of the foot, strengthen its muscles, and improve their blood circulation. Using them regularly can enhance the flexibility and function of the foot muscles as a whole.
How to use them? Plus sign
Place the ball on a flat, firm surface. Roll the ball under your feet, from the toes to the heel, applying light pressure. Make circular, straight, and back-and-forth movements to massage all the tense spots. The pressure you apply will increase as you notice the muscle network in your foot recovering. The more pressure you generate (without overdoing it), the more the deeper layers will be activated.
How long can I use it? Plus sign

Start with short sessions of 2 or 5 minutes a day.

Gradually increase the time as you feel comfortable. It is important to make a slow transition that allows the foot tissues to adapt. Incorporate the tension-relieving ball into your routine regularly to gain real benefit.
How to clean and maintain them? Plus sign

Wash the ball with water and mild soap. Make sure to rinse thoroughly and let it air dry. Avoid exposing it to extreme temperatures or strong chemicals.
Can they be changed? Plus sign

Do not make changes to the muscle-relaxing ball, as its design has been created to provide effective relief.
Precautions Plus sign
  • Do not apply excessive pressure at the start.
  • Avoid on slippery surfaces.
  • If there is acute plantar fasciitis or any other condition, use with caution and under professional advice.

REMEMBER...

These tools are not magical solutions by themselves, but rather complements within a comprehensive recovery approach. Their effectiveness is enhanced when integrated into a routine that includes specific exercises and the use of barefoot footwear. These tools can help maintain proper alignment and prevent deformities, but their success depends on their use together with practices that promote strength, suppleness, and movement.