Summer is the season for getting outdoors and staying active—whether that means long walks, travel adventures, outdoor workouts, or weekend sports. But with more time on your feet comes a greater risk of foot and ankle pain, blisters, or overuse injuries. That’s why it’s essential to follow the right summer foot smart tips to stay active and pain-free. From supportive footwear to moisture control, these practical strategies will help you protect your feet and keep moving all summer long.
1. Support Your Feet from the Ground Up
Chances are, you’ve heard this advice before. It comes up all the time in our articles and in the office! What you wear on your feet plays a major role in how long you can stay active comfortably. Lightweight summer shoes, sandals, or worn down sneakers often lack the support necessary for extended movement. This can lead to fatigue, pain, or injury.
Beyond supportive shoes, many people benefit from orthotics.
Orthotics really can be a game changer! Our doctors can custom make orthotics to fit your feet and can help you avoid injury by:
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Improving alignment
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Reducing strain on arches and heels
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Absorbing shock from hard surfaces
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Providing extra cushioning and stability where your foot needs it most
Over the counter orthotics can help with mild discomfort or fatigue, while custom orthotics are ideal for chronic pain, flat feet, high arches, or activity specific support. Both can be bought in our office.
Note: Over the counter orthotics can be purchased in our offices without an appointment!
Come see one of our doctors if: You still feel foot pain even in good shoes, or if you’re not sure whether OTC or custom orthotics are right for you. We’ll get you sorted!
2. Ease Into New Routines
It’s tempting to jump into summer activities full speed, but your feet need time to adjust. Whether you’re starting a new walking habit, resuming running, or joining a weekend volleyball league, increasing intensity too quickly can result in overuse injuries like plantar fasciitis, tendonitis, or stress fractures.
Prevent injury by:
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Gradually increasing time and intensity
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Warming up with gentle stretches for the feet, calves, and ankles
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Alternating high impact days with lower impact movement like cycling or swimming
Come see one of our doctors if: You feel tightness, aching, or sharp pain in your feet or ankles that worsens with activity.
3. Keep Feet Cool, Dry, and Protected
Long hours in the heat can increase the risk of foot problems like blisters, athlete’s foot, and irritation from sweat buildup or poorly ventilated shoes. Hot sand and pavement can also lead to surface burns, even with short barefoot exposure.
Stay comfortable by:
- Drying your feet thoroughly (especially between the toes) before putting on socks and shoes
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Wearing moisture wicking socks and breathable shoes
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Switching shoes and socks if they become damp
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Avoiding barefoot walking on hot surfaces
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Applying foot powder or blister prevention products as needed
Come see one of our doctors if: You develop fungal symptoms, itching, skin irritation, or blisters that linger or worsen.
4. Foot pain isn’t progress!
It’s easy to dismiss foot discomfort as a normal part of being active, but your feet aren’t built to endure damage the way a muscle might after a tough workout. Persistent pain, sharp stabs, or swelling are signs something is wrong. Pushing through can lead to more serious injuries.
Pay attention to:
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Pain that worsens with movement
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Swelling, bruising, or instability
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Numbness, tingling, or burning sensations
Come see one of our doctors if: Pain lasts more than a few days, limits your mobility, or seems to return every time you’re active.
Keep Moving Comfortably and Confidently
Summer is your season to get out and move, but your feet need the right support to keep up. Whether that means upgrading your shoes, adding orthotics, or simply paying closer attention to pain, small steps can prevent bigger problems. If discomfort is slowing you down, one of our doctors can help you find the cause and get you back on your feet with confidence.
