Published 14 Nov 2024
There’s nothing quite like the feeling of sand between your toes. Summer months bring with them more time spent barefoot, in sandals or thongs (flip-flops) and walking on different surfaces – think beaches, rock pools and hiking trails, but it’s not all good news for our feet and we’re not just thinking of burning hot sand. Here are some common foot problems in summer to be aware of, and advice on how to keep feet healthy and comfortable throughout the warmer months.
1. Foot pain
Time spent in less supportive footwear (heels, thongs, sandals) or walking barefoot can cause discomfort over time, particularly if you use orthotics in your regular shoes. Plantar fasciitis – a condition caused by inflammation of the tissue that extends from your heel to the toes – is often worse in summer and exacerbated by a lack of arch support.
Summer-friendly options that enclose your foot and support the arches, ankles and toes are ideal as they still allow the feet to breathe, but they won’t need to ‘grip’ the footwear when walking.
If you’re planning on hiking this summer, make sure that you invest in appropriate walking boots that are comfortable, supportive and shock-absorbent.
2. Cracked heels
The antagonist of sandal-wearers everywhere, cracked heels are not only unsightly but often painful and can lead to infection. Applying a good-quality, moisturising heel balm at night can help to relieve discomfort and soften the skin. Frequent nourishment paired with an exfoliating foot scrub or pumice treatment to remove dead skin cells and hardened skin can discourage calluses and cracks from forming. Wearing breathable cotton socks and limiting your time in open footwear or standing for long periods can also help to reduce symptoms and prevent cracked heels from worsening. If you have ongoing issues with calluses on your feet, a podiatrist can assist with removing these to keep the skin on the feet soft and healthy.
3. Swelling
Our extremities are prone to swelling in the heat and this can cause discomfort for the feet. An iced foot bath or cold shower can bring some relief, as can (supportive) summer-friendly footwear.
4. Blisters
The risk of blistering feet increases in summer as the heat and humidity leads to moisture in our shoes which coupled with the foot swelling mentioned earlier, causes a perfect storm. Making sure that your shoes fit correctly, and socks are clean and changed regularly – particularly if they become sweaty – can go a long way to avoiding blisters. If you’re wearing new shoes or shoes that are frequent culprits, or you notice the first signs of a blister, apply some adhesive tape with padding to the problem areas of the feet to prevent blisters forming or worsening.
5. Toe injuries
All that barely-there footwear leaves our toes exposed and increases the likelihood of toe stubbing, cuts, scrapes, bruises and breaks. Take care when walking or lifting heavy objects while toes are unprotected and treat the injury with ice or bandaging as soon as it occurs. This will help to reduce swelling and pain and the risk of infection. If you have persistent pain this may indicate that the toe is dislocated or fractured, and medical attention should be sought as soon as possible.
6. Fungal infection
With increased exposure comes the risk of contagious fungal infections such as athlete’s foot (tinea pedis) or toenail fungus. To limit your chances of ending up with an unwelcome visitor this summer:
- keep your toenails trimmed
- avoid walking barefoot in public areas
- wear waterproof sandals when showering at the local pool or beach
- wash, rinse and dry your feet properly after swimming
- treat fungal infections such as tinea as soon as you notice them
7. Sun exposure
While skin cancers are more likely to occur on areas of the skin frequently exposed to the sun, they can also appear on hidden parts of the body such as the soles of the feet, under the toe or between the toes. Remember to apply sunscreen 20 minutes prior to sun exposure – don’t forget your feet! – and reapply throughout the day to maintain protection. Keep an eye out for any unusual skin lesions, moles or nail beds that change in appearance, blisters or sores that don’t seem to heal or abnormal growths. If you detect any of these changes you need to seek professional advice immediately. As a preventative measure, sign up for regular skin checks to ensure any changes are detected early.
If you have any concerns about the health of your feet – at any time of the year – speak with your doctor or podiatrist. Benefits towards podiatry and podiatric surgery are included in many GMHBA extras products and listed in your fact sheet. Waiting periods and annual limits apply. Log in to the GMHBA app or your online member area to find out more.
