Summer is a season filled with outdoor activities: vacations, beach trips, hiking adventures, backyard barbecues, and sports. While many of us are excited to kick off our shoes and enjoy the warm weather, the reality is that summer footwear choices can have a major impact on our foot health and overall body wellness.
Wearing improper footwear during the summer months is a leading cause of avoidable injuries. In this blog, we will cover why good footwear is so important, what injuries can happen because of poor shoe choices, and how to pick the right shoes to stay active and pain-free all season long.
Why Summer Footwear Choices Matter
Summer footwear like flip-flops, sandals, and unsupportive sneakers are often stylish and convenient. However, they usually lack the structural support needed to keep our feet properly aligned and protected. Unlike winter boots or athletic shoes, summer footwear often sacrifices stability and cushioning for breathability and appearance.
When we wear shoes without enough support, it doesn’t just affect our feet. Our ankles, knees, hips, and back are forced to compensate for poor alignment, leading to potential injury throughout the entire body.
Choosing the right footwear ensures that your body stays balanced, supported, and pain-free even during the most active summer days.
Common Injuries Caused by Improper Footwear
- Plantar Fasciitis One of the most common injuries from improper footwear is plantar fasciitis. This painful condition involves inflammation of the thick band of tissue running across the bottom of your foot. Thin sandals and flip-flops without arch support put extra strain on the plantar fascia, leading to irritation and micro-tears.
- Achilles Tendonitis Lack of heel support can cause overstretching or irritation of the Achilles tendon. Wearing flat shoes, such as basic flip-flops or barefoot-style sandals, forces the Achilles tendon to work harder with every step, increasing the risk of injury.
- Stress Fractures Thin soles and minimal padding in many summer shoes provide little shock absorption. Repeated pounding on hard surfaces without enough cushioning can cause tiny cracks in the bones of the foot or lower leg, known as stress fractures.
- Ankle Sprains Footwear with poor traction or inadequate foot support increases the risk of rolling an ankle. Loose-fitting sandals, slides, and even walking barefoot can destabilize the ankle, making sprains much more likely.
- Bunions and Hammertoes Shoes that are too narrow or force your toes into unnatural positions can contribute to the development or worsening of bunions and hammertoes. Over time, these deformities can cause pain, swelling, and difficulty walking.
- Lower Back Pain Believe it or not, foot support plays a big role in back health. When your shoes don’t properly support your arches, your entire posture can change, causing extra stress on your lower back muscles and spine.
- Blisters and Calluses Improperly fitting footwear can lead to painful blisters, calluses, and corns, especially when combined with sweaty summer feet.
How to Choose Proper Summer Footwear
- Look for Arch Support Good shoes should provide visible arch support. The arch helps absorb shock and maintain proper foot alignment. Sandals and flip-flops designed with contoured footbeds are a better choice than flat, flimsy options.
- Prioritize Cushioning Shock absorption is key, especially if you’ll be walking long distances, hiking, or spending lots of time on your feet. Opt for footwear with cushioned soles that help reduce impact stress on your feet and joints.
- Ensure a Secure Fit Your shoes should fit snugly but comfortably. Adjustable straps across the foot, ankle, or heel help keep your foot securely in place and prevent slipping or rolling.
- Choose Breathable Materials Summer shoes should allow air flow to avoid excessive sweating, but make sure breathability doesn’t come at the expense of structure and support.
- Look for a Sturdy Sole Thin, flimsy soles offer little protection. Choose footwear with thicker, sturdy soles that provide good grip and stability.
- Avoid Over-Worn Shoes Even supportive shoes wear out over time. Inspect your footwear regularly and replace them if the soles are worn smooth, the arch support is flattened, or the shoe feels unstable.
- Select Activity-Appropriate Shoes Not all summer shoes are suitable for every activity. Choose:
- Walking sandals with arch support for sightseeing or everyday wear.
- Water shoes with protective soles for the beach or rocky surfaces.
- Athletic sneakers for activities like running, hiking, or playing sports.
- Casual sandals for short-term use, not all-day events.
Footwear Tips for Specific Summer Activities
Beach Days At the beach, it’s tempting to go barefoot. However, sand hides hazards like shells, rocks, and hot surfaces. Water shoes or sandals with good tread protect against cuts, burns, and slips.
Hiking and Outdoor Adventures Flip-flops are a terrible choice for hiking. Choose supportive trail shoes or hiking sandals that protect your feet and provide solid traction.
Theme Parks or City Touring Long days on your feet require excellent support. Choose well-cushioned walking shoes or sandals with proper arch support and adjustable straps.
Poolside Relaxation For pool areas, non-slip water-resistant sandals are key to prevent slips and falls on wet surfaces. But avoid wearing them for extended walking.
Signs Your Footwear is Causing Problems
If you notice any of these signs, it’s time to rethink your summer shoe choices:
- Foot, heel, or arch pain
- Sore or tight calves
- Frequent blisters or calluses
- Pain in your ankles, knees, hips, or lower back
- Feeling unstable while walking
Ignoring early signs of foot discomfort can lead to bigger problems later. Listen to your body and make adjustments as needed.
How Physical Therapy Can Help
If you’ve already started experiencing pain or injury from improper footwear, physical therapy can help. A trained physical therapist can:
- Diagnose foot, ankle, or lower body issues
- Create a treatment plan to relieve pain and inflammation
- Provide exercises to strengthen the foot and ankle muscles
- Recommend footwear suited to your activity level and foot structure
- Teach you proper walking and movement mechanics
Rehabilitation focuses not just on healing injuries but also on preventing future ones.
Kids and Footwear
Children are especially vulnerable to summer footwear problems. Their feet are still developing, and bad habits formed early can lead to lifelong issues. Avoid letting kids wear flip-flops for all-day play. Invest in supportive shoes for summer camps, sports, and everyday activities.
Senior Citizens and Footwear
Older adults often face balance issues that can be worsened by unsupportive footwear. Falls are a major health risk for seniors. Choosing supportive, non-slip shoes with cushioning and a firm heel counter is essential for their safety.
Debunking Some Common Myths
Myth 1: Flip-flops are fine for all-day wear. Truth: Flip-flops provide minimal protection and support. They are best reserved for quick trips, like to the pool.
Myth 2: Barefoot is best in the summer. Truth: While short periods of barefoot time can strengthen foot muscles, walking barefoot all day, especially on hard surfaces, increases injury risk.
Myth 3: Fashionable shoes can’t be supportive. Truth: Many brands now offer stylish sandals and summer shoes designed with health in mind. It just takes a little research.
Step Into Summer the Right Way
Your summer should be filled with fun, not foot pain! Choosing proper footwear is one of the easiest and most important steps you can take to prevent injuries during the active summer months. Supportive, cushioned, well-fitting shoes protect not only your feet but your entire body from unnecessary strain.
Don’t let improper footwear hold you back from enjoying your favorite summer activities. Make smart shoe choices, listen to your body, and seek professional help if you experience any discomfort.
Need Help With Foot Pain? At Hohman Rehab and Sports Therapy, our team of experts can help diagnose and treat foot, ankle, and lower body issues before they become bigger problems. Schedule an evaluation today and step into a healthy, active summer!
Written By:
Dr. Katie Hohman
Physical Therapist, Certified Lymphedema Therapist, Founder
