Summer is the perfect time to get outdoors—whether you’re walking, hiking, running, or just enjoying a casual stroll. We often think about sunscreen and hydration during the hotter months, but what’s often overlooked is footwear. The right shoes can make or break your comfort and health during summer. From blisters to Achilles tendinopathy, the wrong choice in shoes can lead to pain that lasts long after the sun goes down.
In this blog, we’ll have a look at common summer footwear issues, why they happen, and how to prevent them.
Plantar Fasciitis
This common condition involves inflammation of the thick band of tissue running across the bottom of your foot. It’s often aggravated during summer when people wear flat sandals, unsupportive shoes for long periods, or doing longer standing activities.
Symptoms: Sharp heel pain, especially in the morning or after prolonged sitting
Prevention Tips:
- Avoid completely flat shoes—opt for sandals with arch support and cushioning
- Limit time in flip-flops or barefoot on hard surfaces
- Stretch calves and arches regularly
Try These Exercises:
- Toe Towel Curls – Place a towel under your foot and use your toes to scrunch it up
- Plantar Fascia Stretch – Sit and pull your toes back gently with your hand
- Calf Stretch – Use a step at home, on the edge of the step let your heel drop down
- Heel raises – with towel under the balls of your feet lift heels off the ground
Ankle Strains
With outdoor terrain from flat ground to trails or beaches, uneven surfaces can lead to twisted ankles, especially in unsupportive footwear like flip flops or old trainers.
Symptoms: Swelling, bruising, and pain around the ankle joint
Prevention Tips:
- Wear shoes with proper ankle support when walking on uneven ground.
- Replace worn-out shoes that don’t grip or stabilise well.
- Strengthen ankles and improve balance.
Try These Exercises:
- Resisted plantarflexion – Use a band and push against it to point your toes
- Single-Leg Balance – Stand on one foot for 30 seconds at a time
- Resistance Band Eversion/Inversion – Use a band to strengthen lateral ankle muscles
Arch or Heel pain
Wearing unsupportive flip-flops or walking barefoot on hard surfaces like concrete or sand can strain the foot’s arches and heels by putting more pressure on them.
Symptoms: Sharp, stabbing, pain after periods of rest, pain with first steps in the morning, pain with prolonged walking
Prevention Tips:
- Choose sandals with built-in arch support and cushioning
- Limit barefoot time on hard or uneven surfaces
- Strengthen and stretch your feet and legs
Try These Exercises:
- Heel Raises – standing on both feet push down to raise heels of the ground
- Arch Doming – feet on the ground, raise your arches off the ground and hold
- Plantar Fascia Stretch – Sit and pull your toes back gently with your hand
- Rolling foot over a frozen bottle
Achilles tendinopathy
Achilles tendinopathy is the degeneration or irritation of the achilles tendon, typically caused by overuse, poor mechanics, poor footwear, or lack of flexibility.
Symptoms: Pain and stiffness in the back of the heel, especially in the morning, swelling or thickening around the tendon, pain that worsens during or after activity, feeling of tightness in the calf
Prevention Tips:
- Warm up properly
- Stretch and strengthen
- Wearing correct footwear
- Increasing activity gradually
Try These Exercises:
- Eccentric Heel Drops – Stand on a step with your heels hanging off the edge. Slowly lower your heels below the step level, then return
- Single leg balance – start standing on both legs, slowly lift one up
- Bent knee heel raise – have a slight bend in your knees and lift your heels off the ground
Blisters
Blisters are one of the most common foot issues in the summer, often caused by friction from shoes that don’t fit well or lack ventilation. Sandals, flip-flops, and new trainers can rub against the skin, especially when walking in the heat.
Symptoms: Red, raised, fluid-filled bubbles that can be painful to the touch.
Prevention Tips:
- Break in new shoes gradually before long use
- Wear moisture-wicking socks or toe socks to reduce friction
- Choose shoes with padded, breathable lining and a secure fit
- Use blister prevention tape or moleskin on problem areas
In conclusion while summer may seem like the season for kicking off your shoes, the reality is your footwear choices matter more than ever. Proper support, fit, and protection can make the difference between a summer of sore feet or one full of adventure. Whether you’re hitting the trail, heading to the beach, or just going for a stroll, prioritise footwear that supports your activity level and protects your feet. With a little care and the right pair of shoes, you’ll be ready to step confidently into the sunshine.
If you have any continued trouble with your feet, please book an initial assessment appointment in either our Woking or Egham clinics.
