How to Keep Your Feet Healthy This Summer

Summer invites more barefoot fun, sandals, and outdoor activities, but it also exposes feet to unique risks like sunburn, blisters, infections, and dry skin. A podiatrist shares practical tips to prevent these issues and maintain foot health throughout the warmer months. Many neglect foot care beyond basic trimming, yet feet are vulnerable to sun damage—nails, made of protein, can suffer like skin—and wear from unsupportive shoes.

Feet swell in heat, turning comfortable home shoes into blister causers on holiday. Sandals dry out heels painfully, and public areas breed infections. Proactive care ensures pain-free enjoyment of beaches, pools, and walks. This guide covers sun protection, blister prevention, verruca avoidance, odor control, heel management, and toenail care, drawing from podiatrist insights.

How to protect your feet in the sun

Summer heat causes feet to swell, making footwear rub and form blisters. “Feet can swell in the heat, so footwear that fits well at home can rub on holiday,” notes Emma McConnachie, podiatrist from The Royal College of Podiatry. Walking in sandals or flip-flops dries heels, leading to cracks.

Feet get significant sun exposure in open shoes. Apply broad-spectrum SPF 30+ sunscreen to tops and soles, especially when sunbathing—burns here are excruciating. Reapply every two hours or after swimming. Remove sandals first to avoid patterned burns. Hydration combats swelling and dryness; drink ample water to keep skin supple.

• Choose sunscreen safe for skin, avoiding eyes.
• Use water-resistant formulas for beach days.
• Protect nails with polish or UV-blocking topcoats, as they absorb UV like hair.

Opt for breathable hats or UV-protective socks for extended exposure. Swelling peaks midday, so schedule activities for cooler times.

Support your feet and prevent blisters

Blisters from rubbing plague summer, lasting up to seven days, worsened by toe-post flip-flops. Flip-flops lack arch support and cushioning, risking plantar fasciitis or Achilles issues with prolonged wear. Younger feet tolerate more, but older ones suffer.

Prevent by breaking in sandals: wear with socks indoors, walking to stretch material, or apply foot balm against chafing. Select shoes with arch support, shock absorption, and cushioning for walks or sports. Breathable leather or canvas allows ventilation. Limit flip-flops to short, casual use; use supportive alternatives for standing or distances.

Wear moisture-wicking socks even with sandals to reduce friction. Trim nails straight to prevent ingrown issues from pressure. If blisters form, cover with moleskin, keep clean, and avoid popping.

How do I avoid verrucas and smelly feet?

Warm, moist summer spots like pools, showers, and gyms foster verrucas (plantar warts from HPV virus) and athlete’s foot fungus. Bare feet heighten risk; even small cuts invite infection.

Avoid verrucas by never going barefoot in public—wear flip-flops in showers, pools, lockers. Dry feet thoroughly, especially between toes. Use antifungal sprays or powders in shoes.

Smelly feet stem from sweat-trapped bacteria. Keep clean and dry: wash daily with soap, dry well, change socks often with moisture-wicking pairs. Ventilated shoes prevent buildup. Foot powders or antiperspirants control moisture. Alternate shoes daily for drying.

• Avoid sharing towels or shoes.
• Disinfect shower floors at home.
• Treat early: OTC antifungals for athlete’s foot.

Hard heel skin and toenails

Cracked heels hurt and look unsightly, worsened by thin-soled summer shoes compressing heel fat pads. Heat dries skin, causing splits prone to infection.

Moisturize daily with urea-based creams post-bath, focusing on heels. Gently pumice rough areas (not over file). Avoid cutting calluses—seek podiatrist. Hydrate internally.

Toenails need care: protein-based, they suffer UV damage, turning brittle or discolored. Trim straight across, file edges. Moisturize cuticles. Plastic clogs risk soil bacteria causing nail issues—pair with socks.

• Inspect nails weekly for changes.
• Wear gloves gardening to protect.
• Polish protects from minor trauma.

For ingrown nails, soak in warm water, gently lift edges; persistent cases need professional help.

Frequently Asked Questions (FAQs)

Should I go barefoot more in summer?

Bare feet can benefit circulation, but limit in public to avoid infections. Better than unsupportive flip-flops for short home periods.

How often apply sunscreen to feet?

Every 2 hours, or after water exposure. Include tops, soles, and between toes.

Can flip-flops cause long-term damage?

Yes, lacking support leads to fasciitis, tendon strain if overused.

What if I get a verruca?

OTC salicylic acid; see podiatrist if spreads or painful.

How prevent cracked heels?

Daily moisturizing, supportive shoes, pumicing gently.

General Summer Foot Care Tips

Beyond specifics, stay vigilant: inspect feet daily for cuts, hydrate, choose quality footwear. Age increases vulnerability—older feet need more support. Consult podiatrists for persistent pain. Enjoy summer foot-free!

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medha deb

 

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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