How to Prepare Your Feet for Summer
Summer is prime time for outdoor activities like walking, biking and hiking. Many people look forward to outdoor time all year long. However, the summer season can strain your feet, exposing them to inflammation, blisters and other issues. A foot injury can disrupt your plans, which is the last thing you want during this beautiful time of year.
Taking good care of your feet is an important part of enjoying warm weather. With the right preventive care, you can be active all summer long and keep your feet healthy into the fall. Learn more about common summer foot problems and how to protect your feet.
Common Foot Problems in the Summer
People experience several foot problems during the warmer months of the year:
- Blisters: Walking and hiking can mean blisters in the summer. If you’re breaking in a new pair of shoes, you’ll also likely experience rubbing and blisters on your feet.
- Sunburn: Not everyone remembers to sunblock their feet. The skin on your ankles and feet is completely hidden in the winter, so it can be sensitive to sunburn when it’s warm.
- Athlete’s foot: If your feet are wet often during the summer, you may develop a fungal infection called athlete’s foot. You’re more likely to get athlete’s foot if you wear wet, sweaty shoes or you don’t wear flip-flops in public pools or gym bathrooms.
- Plantar warts: Another common affliction, plantar warts grow on the bottom of your feet and are often contracted in public showers and pools. Always wear those flip-flops!
- Dry skin: The warm summer weather can dry out your feet, causing hard callouses and cracking. It’s easy to get dehydrated when you’re staying active and it’s hot outside.
Common Injuries
In the summer, a foot injury can mean a canceled vacation and lost time in the sun. Here are some common injuries to avoid:
- Plantar fasciitis: This feels like sharp pain underneath your heel and is usually worse in the morning when you first get out of bed.
- Achilles tendinitis: If you have pain in the back of your heel, it could be your Achilles tendon. You can inflame this tendon with repetitive jumping, running or too much physical activity.
- Peripheral edema: This is the technical term for swelling in your feet and ankles. When you first start ramping up physical activity in the summer, your feet aren’t used to it and may swell.
Wearing the right shoes and pacing yourself can help prevent foot injuries. Work up to longer hikes and don’t push your body to its limits without a warmup. With time, your feet will get used to the exercise and you’ll be able to push them further without injury.
5 Summer Foot Care Tips
Are you looking for ways to protect your feet this summer? Here are five tips you can follow to prevent injury, sunburn and other common foot troubles.
Apply Sunscreen to Your Feet
If you’re going outside and your feet are exposed, make sure to sunblock them. They can get sunburned just like the rest of your body. Choose a sunblock with an SPF of at least 30 for the best protection.
Your feet tend to lose sunblock fastest since they get wet with salt water, pool water and sweat during the summer. Remember to reapply and let the sunblock dry before you get back into the water. Try to reapply sunblock about every two hours, or more often if your skin is prone to sunburn.
Protect Your Feet While Walking Barefoot
Because it’s so warm in the summer, many people go barefoot. Although it’s fun to feel the grass or sand between your toes, it’s not fun to step on bees or other sharp objects outside. Always assess where you are before choosing to take your shoes off. Hot pavement or sand can burn the bottoms of your feet.
In public places like pool locker rooms and showers, you should never go barefoot. Without shoes, it’s easy to pick up bacterial and fungal infections like athlete’s foot or ringworm in these places. An inexpensive pair of flip-flops can make your summer more sanitary and keep your feet healthy!
Dry Your Feet Before Putting on Shoes
Moisture is not your friend when it comes to foot health. If your feet stay wet for a long time, they’re more likely to develop a fungal infection. However, it can be challenging to keep your feet dry in the summer when you have sweaty, wet feet more often.
To keep your feet healthy, dry them before putting on shoes. Also, let wet shoes dry out completely before wearing them again. In addition to promoting fungal infection, wet shoes can create blisters by making your skin more soft and malleable than usual.
Choose the Right Shoes for Your Activity
Before hitting the trail or heading to the beach, make sure you’ve packed the right shoes. Some activities require more support than others, and wearing proper shoes is important to protect your feet from strain or injury during the summer. When choosing shoes, ask yourself:
- Will my feet get wet?
- Will I be jumping or running?
- Will the ground be sharp or rocky?
A little preparation can save you from pain and ensure your feet are ready for the next adventure. Make sure your hiking shoes fit properly and wear socks to prevent rubbing and blisters. Pay attention to how your feet feel after an activity and switch shoes if you need more support next time.
Treat Your Feet After an Activity
To maximize your foot health this summer, plan some recovery time after trips and strenuous activity. Consider these tips for taking care of your feet:
- Give yourself a foot and ankle massage.
- Elevate your feet for 10-15 minutes to bring down swelling.
- Soak your feet in Epsom salt for 15-20 minutes.
- Exfoliate your feet with a pumice stone.
- Keep your feet hydrated with plenty of lotion.
A little bit of care can go a long way in keeping your feet healthy this summer. Make it a habit to care for your feet after every hike so they recover quickly and are ready for your next adventure. Don’t abuse your feet — they do so much for you!
Find Podiatry and Foot Care at Foot & Ankle Surgical Associates
Are you experiencing foot pain or a foot injury? The podiatrists at Foot & Ankle Surgical Associates can help. We offer treatments for a variety of foot injuries and conditions, including:
It’s our mission to help you heal, whether you’ve broken, sprained, torn or overused your feet and ankles. Contact us today at 360-754-3338 to schedule an appointment and let us help you put your best foot forward!
Resources linked:
- https://fasafw.com/blog/caring-for-foot-blisters/
- https://fasafw.com/blog/how-to-prevent-and-treat-plantar-fasciitis/
- https://fasafw.com/blog/the-importance-of-stretching-in-reducing-exercise-induced-foot-and-ankle-injuries/
- https://www.healthline.com/health/what-spf-should-i-use
- https://fasafw.com/blog/how-to-prevent-and-treat-foot-fungal-infections/
- https://fasafw.com/blog/how-to-maintain-proper-foot-hygiene/
- https://fasafw.com/podiatry/ankle-pain-doctors/
- https://fasafw.com/podiatry/heel-pain-doctors/
- https://fasafw.com/podiatry/plantar-fasciitis-doctors/
- https://fasafw.com/podiatry/foot-fungal-infection-doctors/
- https://fasafw.com/podiatry/bunion-doctors/
