As the warm weather approaches, it’s time to trade in your boots for sandals and hit the trails, beaches, and sports fields. But before you dive into summer fun, ensuring your feet and ankles are in top shape is essential to avoid pain, injuries, and discomfort. Here’s how to prepare your feet for a healthy, active summer.
1. Strengthen and Stretch Your Feet
Before increasing your activity levels, focus on strengthening and stretching your feet and ankles. Strong, flexible muscles help prevent injuries and improve balance.
Toe curls and spreads – Strengthen your toes and improve flexibility.
Calf stretches – Keep your Achilles tendon and calf muscles limber.
Ankle circles – Improve mobility and reduce stiffness.
Plantar fascia stretches – Prevent heel pain and conditions like plantar fasciitis.
2. Choose the Right Footwear
Summer often means flip-flops and barefoot walking, but improper footwear can lead to pain and injury. Instead:
Opt for supportive sandals with arch support.
Wear activity-appropriate shoes for hiking, running, and sports.
Ensure your footwear fits well and provides cushioning.
Avoid walking barefoot on hot surfaces to prevent burns and cuts.
3. Prevent and Treat Common Summer Foot Issues
Warmer weather and increased activity can lead to foot problems such as blisters, heel pain, and fungal infections.
Blisters – Wear moisture-wicking socks and well-fitted shoes.
Heel pain (Plantar Fasciitis) – Use supportive shoes and stretch daily.
Athlete’s foot – Keep feet dry, change socks frequently, and use antifungal powders if needed.
4. Stay Hydrated and Maintain Healthy Skin
Your feet take a beating in summer, so it’s essential to keep them hydrated and protected.
Moisturize daily to prevent cracked heels.
Apply sunscreen to avoid sunburn on exposed feet.
Stay hydrated to reduce swelling and improve circulation.
5. Address Any Foot or Ankle Pain Early
If you’re experiencing pain, don’t ignore it. Persistent foot and ankle pain can worsen without proper care. A visit to the doctor may be needed if you notice:
Lingering pain after activity
Swelling that doesn’t improve with rest
Changes in foot shape or mobility
Get Ready for a Pain-Free Summer!
By strengthening your feet, choosing the right footwear, and addressing issues early, you can enjoy an active and pain-free summer. If you experience any persistent discomfort, Dr. Robert Mihalich is here to help. Information to schedule an appointment today is at robertmihalichmd.com and advancedortho.net so that you can keep your feet and ankles healthy all summer long!
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