Keep your head cool and your feet healthy: how to prevent common foot complaints in summer
The season of running outside, walking on the beach, and strolling through unfamiliar cities has finally arrived. Summer months are ideal for those who love outdoor activities: leaving the cold behind and setting out with enthusiasm. It might not surprise you when we say that people generally lead healthier and more active lives during the warm spring and summer months. The only stumbling block? The sudden change in activity and footwear can cause foot pain. In this article, we discuss the most common causes of these complaints, delve into the three most common summer ailments we see in our practice, and offer tips to prevent complaints.
General causes
Do you recognize this? You come home after a warm day, kick off your slippers or sandals, collapse on a chair or the couch, and massage the bottom of your foot before finding the energy to do anything else. Your feet are tired, and so are you. There are a few reasons for this:
Improper footwear: You wear shoes that don’t provide support, such as slippers or sandals. Poorly fitting shoes also contribute to foot complaints.
Increased activity: You engage in more activities during the warmer months: sightseeing on vacation, hiking, running more often, mountain climbing, beach walks. All activities you typically do when the weather allows it. These activities place extra stress on your feet, increasing the chance of complaints.
Uneven surfaces: You visit more places and walk on different surfaces: walking on the beach or running through the park. Your feet are probably not used to different, softer surfaces like sand or grass, which can strain the muscles and tendons in your feet.
Higher temperatures and sweating: Heat causes sweating, and sweating causes blisters. To relieve the pain caused by blisters, you place your feet differently than usual. For instance, you might lean slightly inward or outward. This can lead to complaints in the ankle, muscles, or tendons.
Plantar fasciitis
Plantar fasciitis, also known as heel spur, is a common condition we encounter after the summer months. It is an inflammation of the plantar fascia, a thick band of connective tissue that runs from the heel bone to the forefoot. The inflammation most commonly occurs at the heel bone but can occur anywhere along the plantar fascia. Plantar fasciitis manifests as heel pain, pain when walking or standing, and stiffness and tenderness on the bottom of your foot.
Achilles tendinitis
Achilles tendinitis is an inflammation of the Achilles tendon. The Achilles tendon is the combined tendon of the calf muscles and is the thickest and strongest tendon in the body. It is about 15 cm long and starts in the middle of the lower leg. When you have an inflammation of the Achilles tendon, it manifests as pain and stiffness in the tendon, swelling and tenderness in the area, a grinding sensation when moving the ankle, and increased pain during activities.
Capsulitis
Capsulitis is an inflammation of the joint capsule, a tough, fibrous sheath that encloses and stabilizes a joint. It can occur in various joints but is most common in the foot, particularly in the second toe (the toe next to the big toe). Capsulitis in the forefoot manifests as pain under the ball of the foot and at the toe joint.
Capsulitis can be caused by the general causes mentioned above but can also result from:
Repetitive movements: Think of repeated movements you make in certain sports or professions.
Congenital or acquired foot abnormalities: Such as hammertoes, flat feet, or high arches.
Injury or direct trauma to the joint
Prevention of summer foot complaints
In many cases, the conditions mentioned above can be prevented or at least mitigated. These tips, which you can follow at home, will help you get through the upcoming warm summer months pain-free:
- Rest your feet: Allow your feet time to recover from intensive activities, especially if you already experience pain.
- Wear suitable shoes: Choose shoes that provide adequate support and avoid wearing slippers for extended periods.
- Train your feet: The stronger the foot, the more resilient it is and the better it can handle changes.
- Regular strength and stretching exercises: Keep muscles flexible and strong.
- Gradually increase activity intensity and duration: Start a walking program a few months before your vacation.
- Hydrate the skin: Use moisturizing creams to keep the skin supple and prevent blisters.
- Keep feet clean and dry: Prevent infections and skin problems.
- Allow time for recovery: After activities, don’t forget to do stretching exercises for feet and ankles.
- Wear breathable, moisture-wicking socks: Reduce friction and sweating.
- Use (orthopedic) insoles: As a last resort, these can help prevent complaints.
Prevention is always better than treatment. A podiatrist can provide further, in-depth advice to avoid complaints. If you already know that you have an active vacation/summer ahead, start gradually increasing your activity at home. In our webshop, you’ll find various handy tools to keep your feet healthy. Prefer a personal consultation? Schedule an appointment with one of our podiatrists via the button below.