Summer is officially here, which means it’s getting warmer and your feet can be freed from their confinement. But as people switch from boots to sandals and spend more time outdoors, podiatrists advise caution.
Summer can be hard on the feet and present a number of challenges, so it tends to be a busy time for podiatry offices. Taking extra steps to care for your feet can be a big help.
We spoke to podiatrists about common foot problems and mistakes people make in the summer, and how to prevent them to keep your feet healthy all summer long.
The good weather may seem like a good excuse to live untethered and do nothing and ditch your shoes altogether. However, according to experts, there are several reasons to limit or avoid going barefoot in summer.
There’s the obvious: Hot asphalt or pavement can burn the soles of your feet, and running around a backyard without shoes can cause cuts, puncture wounds, or insect bites.
Walking barefoot around public pools and locker rooms can expose your feet to fungal and bacterial pathogens, Dr. Deena Horn, a podiatrist at Weill Cornell Medicine and NewYork-Presbyterian, tells TODAY.com. “These can live on surfaces in locker rooms and pool decks, so you’re exposed when you’re barefoot,” Horn says.
Horn says she tends to see more foot fungus in the summer — specifically athlete’s foot, a type of ringworm infection. Plantar warts, which are caused by HPV, can live on these surfaces and enter through cracks in the skin on the soles of the feet. Bacterial foot infections are less common, Horn says, but germs like staph aureus can also enter through wounds on the feet.
Try to wear sandals at public pools, Horn says, and always wear them in locker rooms. Avoid walking barefoot if you have any injuries to your feet.
And what about the beach? “If you’re swimming in water where you can’t see what you’re stepping on or there are a lot of rocks and shells, it’s a good idea to wear water shoes,” Dr. Holly Johnson, a foot and ankle surgeon at the Hospital for Special Surgery.
Water shoes are a must if you’re going to be swimming in waters with coral or creatures lurking around. “We see corals cutting into feet, and I pull sea urchin spines out of people’s feet more than you might imagine,” Horn says.
Wearing shoes that do not provide support
“We see a lot of problems with increased activity in inappropriate footwear, such as stress fractures, and we see a lot of plantar fasciitis and heel pain,” said Dr. Heather Schaefbauer, a podiatric foot and ankle surgery specialist at Mayo Clinic Health. System, says TODAY.com.
Plantar fasciitis is inflammation of the band of tissue that runs along the bottom of the feet, according to the Mayo Clinic. It’s common in the summer, when people do activities without sneakers or supportive shoes, Horn says.
“You can develop pain within a few minutes of walking. … Within a mile, you can develop problems that can last a long time,” Horn adds. People are also more prone to accidents, slips and trips when wearing more casual shoes or sandals, Johnson notes.
Many of these problems can be prevented by wearing the right shoes, with a firm base, arch support and cushioning, experts say. “It’s very important that if you’re doing high-impact activities or exercises, you wear supportive shoes to prevent injuries,” Schaefbauer says.
Even if you plan to walk longer than usual, opt for comfortable sneakers or supportive sandals, Horn says.
Forgetting sunscreen on your feet
When it comes to sunscreen, feet are often overlooked. But like any other part of the body, the skin on your feet can suffer serious burns when exposed to ultraviolet rays. “We’ll see second- and even third-degree sunburns on the tops of the feet,” Horn says.
When applying sunscreen, slather your body from head to toe — literally, Johnson says. Apply a generous amount of broad-spectrum sunscreen (SPF 30 or higher) to your feet, and don’t forget to reapply every two hours or after swimming.
According to the American Academy of Dermatology, even if your feet get less sun, skin cancers may develop anywhere on the foot, even on the soles. This includes melanoma, the deadliest type of skin cancer.
People often forget to check their feet for signs of skin cancer, which can allow cancer to spread before it is detected. Experts recommend checking every part of your feet for any suspicious or changing moles, also known as the ABCDEs of melanoma.
Another mistake experts see people making in the summer is skipping foot care and hygiene.
Athlete’s foot and toenail fungus tend to occur in the summer, as they thrive in warm, moist environments, such as a sneaker after a walk on a hot day. “People who have damp, sweaty feet are more likely to get a fungal infection,” Horn says.
On the other hand, exposing your feet to the elements can make dryness worse. “In the summer we see more cracks in the heels, simply because you have drier feet and you walk in sandals, so the heel pad moves around,” says Horn.
Walking barefoot or wearing flip-flops makes it easier for your feet to get dirty and germy. “Try to practice good foot hygiene,” says Horn. Always wash your feet thoroughly, especially before going to bed.
Experts also recommend keeping your feet dry and cool. “Change your socks more frequently if you’re a sweaty person and use a disinfectant spray on your shoes to prevent excessive proliferation of microbes, fungi and bacteria,” says Horn.
“Be sure to moisturize your feet when you’re inside, which will help prevent cracking and peeling,” Horn says, adding that she recommends using a cream containing urea for dry heels.
Becoming too active too quickly
During the summer, many people suddenly become more active. Going straight from a sedentary lifestyle to an action-packed outdoor vacation, for example, can be very hard on your feet.
“I think people are motivated to get outside when the weather gets better, but they’re not in the right shape… and they’re suffering from foot injuries related to increased activity that they’re not fit for,” Johnson added.
“We are seeing more and more patients with injuries related to outdoor activities such as running, hiking and sand sports,” says Schaefbauer. These injuries include Achilles tendonitis, tendon tears, plantar fasciitis and stress fractures.
Even walking too much can lead to overuse injuries. “The root of all foot problems is tightness of the calf muscle,” says Horn. “When people walk a lot, their hamstrings and calf muscles become tight,” explains Horn.
Always make sure to stretch these muscles before and after activities like walking, running or hiking. If you’re not used to a certain level of activity, try to prepare your body first. “Many of these problems can be prevented by gradually increasing the level of activity and trying to warm up beforehand,” says Schaefbauer.
“It’s important to see a doctor if you’ve suffered any type of injury that prevents you from being weight-bearing or limping,” says Schaefbauer. If you have any sudden foot pain that doesn’t resolve with rest or persists for more than a week or two, it’s probably time to get checked out.
