Summer’s finally here, and you’re ready to embrace it! Whether you’re planning a hike in the mountains or taking a leisurely trip to the beach, it’s essential to have the right tools to prevent the most common foot problems.
Here are my best tips for avoiding the five most common summer foot issues
Blisters. These are a big problem especially when hitting the trails. That’s because the increased moisture, pressure, heat, and friction when you hike makes blisters more likely to occur. To prevent blisters:
- Buy boots that fit well in length and width, provide stability and support, are comfortable, and waterproof.
- Go to a store that specializes in hiking like REI.
- Break in stiffer and heavier-duty boots before heading out by walking in your neighborhood and taking on some hills.
- Specific lacing techniques can help prevent your feet from slipping forward in your boots or hiking shoes.
- Keep your feet cool and dry by wearing moisture-wicking socks and using foot powder. Try socks made of wool and/or other synthetic materials in brands such as Smartwool, Darn Tough, or REI.
Athlete’s foot. This common summer condition is caused by a fungus called tinea pedis. It thrives in warm, damp places, like athletic shoes and hiking boots. It’s usually starts between the toes but can spread. If the skin on your feet looks scaly, peels easily, is itchy, burning, and red, you likely have athlete’s foot. Over-the-counter medications can treat it, but sometimes prescription medications are necessary.
- To prevent athlete’s foot, keep your feet cool and dry, just as you would to prevent blisters. In addition, wear shoes that are light and airy.
- If your feet sweat a lot, consider purchasing shoes with a mesh upper or use a foot powder like Gordon’s Number 5 to keep your feet dry.
- Rotate your athletic shoes daily so they have a chance to dry out.
- Avoid walking barefoot, especially in public spaces like pools, gym locker rooms, and yoga studios.
You may think Athlete’s foot is no big deal, but it can mimic a serious skin infection. If you think you have athlete’s foot but it doesn’t itch and is white and painful, it’s important to get it treated as soon as possible. In addition, Athletes foot can lead to another summer foot condition—fungal toenails. But unlike athlete’s foot, fungal toenails can be quite difficult to treat, so it’s important to prevent them.
Fungal Toenails. Many of the tips for avoiding fungal toenails are similar to those for preventing athlete’s foot.
- Again, avoid wearing tight, non-breathable shoes and opt for lightweight shoes with a mesh upper, wear socks that wick away moisture, and wear flip flops in public showers, locker rooms, and pools.
- Keep your feet clean and dry, paying special attention to the areas between your toes.
- You may also try using an Ultra Violet Shoe Sanitizer to get rid of fungus in closed-toed shoes.
- Prevent damage to toenails by measuring your feet before purchasing shoes and keeping your nails short. Damaged toenails are more susceptible to fungal infections because breaks in the skin allow it to get under the nail bed.
- Avoid nail salons that don’t properly clean their equipment or opt for a do-it-yourself pedicure.
Heel pain. Heel pain includes plantar fasciitis and Achilles tendonitis. These conditions are more likely to flare up with increased activity. It’s important to keep the following tips in mind, particularly if you’ve had heel pain before.
- To prevent heel pain, buy supportive shoes and boots that fit properly. Here's how to test shoes to determine whether they're supportive.
- Use over-the-counter inserts if you have mild heel pain, and get custom orthotics if you experience moderate to severe heel pain.
- Slowly build up your distance while walking or hiking and gradually increase time you spend playing new sports like pickleball to allow your body to recover.
- Keep your calf muscles stretched with dynamic warm-up stretches and static cool-down stretches.
- Avoid going barefoot—when you walk barefoot, more stress is placed on the foot structure that runs up the bottom of your foot called the plantar fascia. When it flares up, you’ll get heel pain. Wear sandals like Oofos or a slipper with an arch like Orthofeet even when at home.
Plantar warts. These are more common in summer because we spend more time outside and often go barefoot. While you can treat plantar warts it’s better to avoid them in the first place.
- Avoid direct contact with warts. They can spread to other parts of your body and you can get them from other people. Don’t share foot instruments like clippers unless they are sterilized with alcohol first.
- Change shoes and socks regularly
- Keep your feet clean and dry.
- Use flip-flops in locker rooms and public showers, and bring your yoga mat to class.
- Wear socks while traveling through airports.
In conclusion, summer in Seattle is short. Instead of taking time to deal with foot problems, the best thing to do is avoid them altogether.
