Summer is a time for sunshine, flip-flops, hiking trails, and all kinds of warm-weather adventures. But if you’ve noticed your feet seem to ache more than usual during the summer months, you’re not imagining it. As podiatrists, we see a spike in foot-related complaints every year as temperatures rise—and there are a few key reasons why.
1. Your Footwear May Be the Culprit
One of the biggest summer foot pain triggers is your choice of shoes. Flip-flops, slides, and flat sandals are popular for their breezy feel, but they often lack arch support, cushioning, and proper structure.
Common issues we see:
- Heel pain and plantar fasciitis from unsupportive soles
- Arch pain from walking long distances in flat sandals
- Tendonitis or ankle strain due to instability
Podiatrist tip: If you love open shoes, look for ones with a contoured footbed, arch support, and secure straps. Brands like Birkenstock, Chaco, and Vionic make more foot-friendly summer options.
2. You’re More Active
Longer days and great weather mean more time outdoors—hiking, walking, traveling, and standing at events or festivals. That increase in activity can overwhelm feet that haven’t been conditioned for it, especially if you’re suddenly ramping up your mileage.
Watch for:
- Stress fractures from overuse
- Arch fatigue
- Sore heels or ball of foot pain from prolonged standing
Podiatrist tip: Ease into new activity levels gradually, wear proper footwear, and take breaks when needed. Your feet need time to adapt—just like the rest of your body.
3. Heat and Swelling
Hot weather naturally causes blood vessels to dilate and can lead to fluid retention in your lower extremities. This swelling can make shoes feel tighter, rub more, or alter the mechanics of how your foot moves—leading to discomfort or injury.
What it can cause:
- General foot aches
- Blisters or chafing
- Increased pain from bunions or hammertoes
Podiatrist tip: Keep your feet cool when possible, elevate them after long days, and stay well hydrated to reduce swelling.
4. Barefoot Walking = Higher Risk
While it may feel freeing, walking barefoot (especially outside) exposes your feet to a whole host of problems. Hard surfaces offer no shock absorption, and sharp objects, hot pavement, or uneven ground can cause real damage.
Risks include:
- Cuts, puncture wounds, or burns
- Heel bruising or fasciitis
- Worsening of structural foot problems without proper support
Podiatrist tip: At home or the beach, limit barefoot time and use cushioned, supportive sandals or water shoes when possible.
5. Sweat and Skin Issues
Feet tend to sweat more in the summer heat, which can soften skin and make it more prone to blisters, fungal infections, and irritation.
Common concerns:
- Athlete’s foot or fungal nails
- Blisters from moisture and friction
- Maceration (overly soft skin)
Podiatrist tip: Wear moisture-wicking socks, change them often if you’re active, and use foot powders or antiperspirant sprays designed for feet.
When to See a Podiatrist
If your foot pain persists or worsens, it’s worth getting evaluated. Persistent pain may be a sign of an underlying issue like tendonitis, arthritis, or a biomechanical imbalance that can be treated. At Montana Foot and Ankle, we help people get back on their feet with proper diagnosis, custom treatment plans, and expert advice tailored to your lifestyle.
Remember: Summer is meant for adventures—not limping through them.