Sunshine. Sand. Flip flops. Bare feet.
Summer is here, and your feet finally get to breathe… but sometimes, they pay the price.

If your feet start aching after a beach day, a walk in sandals, or just hanging around barefoot, you’re not imagining it. Summer foot pain is a real thing—and it’s more common than you’d think.

Let’s talk about why it happens, what causes it, and how you can enjoy the season without the soreness.

What’s Causing Your Summer Foot Pain?

1. Flip Flops Offer Zero Support

Most flip flops are flat, flimsy, and offer little to no arch or heel support. When you wear them all day—especially while walking long distances—you can put too much strain on your feet, leading to issues like:

• Heel pain

• Arch soreness

• Tendonitis

• Even plantar fasciitis

If your flip flops fold in half like a taco… it’s probably time to retire them.

2. Bare Feet and Hard Surfaces Don’t Mix

Spending time barefoot feels freeing—but your feet weren’t built for walking on tile, pavement, or even hardwood floors without some cushion. Without proper support, the fat pads in your feet take a beating, which can lead to pain in the heels, balls of the feet, and even your toes.

3. Sudden Changes in Activity

Summer often means being more active—long walks, yard work, chasing kids at the beach. If your feet aren't used to the increase, pain can show up quickly. Think of it like going from zero to sixty with no warm-up.

4. Increased Sweating and Swelling

Hot weather can cause feet to swell, which puts more pressure on joints and soft tissues. Combine that with less supportive shoes, and discomfort ramps up fast.

How to Protect Your Feet This Summer

Here are a few ways to stay ahead of the pain:

• Choose Better Footwear: If you love flip flops, look for ones with arch support, cushioning, and a thicker sole. Brands like Vionic, Birkenstock, and Oofos are great options.

• Go Barefoot in Moderation: Avoid spending long hours barefoot on hard surfaces. Slip into supportive sandals or recovery slides when you’re hanging out at home.

• Ease Into Activity: If you’ve been less active all winter, build up your summer movement gradually to give your feet time to adjust.

• Stretch and Ice: Give your feet a break at the end of a long day. A quick stretch and a few minutes with an ice pack can help reduce inflammation.

• Don’t Ignore Pain: If the pain sticks around more than a few days, don’t wait. Catching problems early can help you avoid long-term issues.

When to See a Podiatrist

If foot pain is interfering with your summer fun—whether it’s heel pain, arch soreness, or aching toes—we’re here to help. At Foot & Ankle Associates of Southern NH, we’ll figure out what’s going on and get you back to moving comfortably again.

We can also help you find the right footwear and treatment options that fit your lifestyle.

Ready to keep your feet happy all summer long?
Let us help you make it a pain-free season.

Schedule a visit or call our office today.