Summer brings more time outdoors, more sandals, more pool decks, and more sudden jumps in activity — and each of those brings its own set of foot risks. A little preparation goes a long way toward keeping your feet comfortable and healthy all season, instead of landing you in the podiatrist's office.
We see a predictable rise in certain foot complaints every summer. Here's what to watch for and how to protect your feet through the heat, the hikes, and the pool days ahead.
Choose supportive summer footwear
Flat, unsupportive sandals and flip-flops are comfortable but offer very little shock absorption or arch support, and wearing them for hours at a time can contribute to heel and arch pain. If you're going to be on your feet for a while — at an outdoor event, on vacation, or just running errands — look for sandals with real arch support and a secure heel strap, and save the minimal ones for short trips to the mailbox.
Protect your feet from sunburn
The tops of the feet are an easy spot to forget when applying sunscreen, especially in sandals, and sunburned feet can be surprisingly uncomfortable given how much walking they need to do. Apply sunscreen to exposed skin on your feet just as you would your arms or face, and reapply after swimming or sweating.
Watch for blisters from new activity
A sudden jump in summer activity — new hiking boots, more miles, new sports — is a common source of blisters and overuse injuries like Achilles tendonitis. Break in new footwear gradually, wear moisture-wicking socks, and increase activity levels over time rather than all at once. If a blister does form, keep it clean and covered, and avoid popping it if you can help it.
Manage heat-related swelling
Heat causes blood vessels to dilate, which can lead to fluid retention and mild swelling in the feet and ankles, especially with long periods of standing, sitting, or travel. Staying hydrated, moving regularly, and elevating your feet when you can helps. Swelling that's sudden, significant, or affects only one foot should be evaluated rather than assumed to be heat-related.
Avoid athlete's foot and other fungal infections
Pool decks, locker rooms, and shared showers are prime spots for fungal infections like athlete's foot, which thrive in warm, damp environments. Wear sandals in these areas instead of going barefoot, and dry your feet thoroughly afterward — especially between the toes, where moisture lingers.
Take extra care if you have diabetes
Summer activities — walking barefoot on hot pavement, sand, or pool decks — carry added risk if you have diabetes or reduced sensation in your feet, since minor injuries can go unnoticed. Check your feet daily for cuts, blisters, or redness, wear protective footwear even around the house and yard, and see our diabetic foot care guidance for more detail.
When to see a podiatrist
See a podiatrist if you develop a blister or wound that looks infected, foot pain that doesn't improve after a few days of rest, persistent swelling, or any foot injury if you have diabetes or circulation problems. A little attention early in the summer goes a long way toward avoiding bigger problems later. You can request an appointment at either of our Northern Utah offices.
Medically reviewed by the physicians at Wasatch Foot & Ankle Institute. Our board-certified, fellowship-trained podiatrists provide foot and ankle care in Farmington and South Ogden, Utah. This article is for general education and is not a substitute for an in-person evaluation.