The average person takes about 35,000 steps per week – and that number typically increases in warmer weather. Proper foot care is an important part of our overall health and taking precautions now can prevent problems later on.
“During the summer, there are more foot and ankle problems, whether from going barefoot, wearing the wrong sandals or overdoing it on the tennis court,” says foot & ankle surgeon Albert D’Angelantonio, DPM, from Jefferson Foot & Ankle in Haddonfield, NJ. The good news, he adds, is that many of these issues are preventable with some preparation.
Dr. D’Angelantonio recommends the following steps that will go a long way in preventing discomfort, pain and more serious problems down the road:
Choose the Right Shoes: Wear shoes that fit your activity. If you’re going on a long walk or will be on your feet for a long period of time, wear well-fitting shoes that provide good arch and ankle support, such as walking, running or tennis shoes. Flip-flops and sandals offer less foot support and are fine if you’re doing a minimal amount of walking.
On days when you’re not going to be on your feet long, wear footwear made from breathable materials like canvas or mesh to prevent moisture buildup and reduce the risk of fungal infections.
Limit Walking Barefoot: Walking barefoot exposes you to sunburn, plantar warts, athlete’s foot, other infections and injury.
Be Cautious in Public Spaces: Public pools, showers and gyms that are warm, moist environments, are breeding grounds for bacteria and fungi that can lead to athlete’s foot and plantar warts in the summer. As a preventive, always wear flip-flops or shower shoes in communal areas.
Rinse your feet with clean water after pool or beach activities to prevent bacterial infections. Dry your feet thoroughly, especially between your toes and change out of wet shoes and socks as soon as you can.
Wear the Right Socks: Your feet have many thousands of sweat glands. Socks made from acrylic or synthetic blend work best to wick away perspiration that can lead to fungal infections. If your shoes or socks get wet, take them off as soon as you can and make sure they’re dried out completely before you wear them again.
Prevent Sunburn: Your feet can get sunburned, especially the top area which is often overlooked when applying sunscreen. Apply sunscreen with a sun protection factor (SPF) of 30 or higher before heading out and reapply every two hours or sooner if you’ve been in water or sweating.
Take Care of Calluses: Your heels slide when you walk in sandals or flip flops causing friction that can increase calluses and dried skin resulting in painful cracks, fissures or sores that can become infected. File down your calluses and moisturize when rough skin starts to build up. Gently file your heels with a pumice stone when your skin is still wet and then apply moisturizer to your feet, heels and ankles.
Nail Care: Keep your toenails trimmed straight across and avoid cutting them too short to prevent ingrown toenails. Check your nails regularly for signs of infection or injury and seek prompt treatment if needed.
Remove Nail Polish: Remove nail polish for at least one week every month during the summer to give the nail bed some oxygen, discourage fungal growth and keep them healthy.
“It’s necessary to pay attention to any pain, swelling or changes in how your feet feel,” Dr. D’Angelantonio says. “This is particularly important for people with diabetes or circulation issues who are more at risk for serious complications. If you have neuropathy or limited sensation, daily foot checks are vital because you may not be aware of an injury and a small issue can turn into something much bigger if left untreated.”
Make foot care a regular part of your wellness routine and you will have happy, healthy feet all summer long.