Sunscreen? Check. Water bottle? Check. Foot protection? That’s where most people fall short. As the weather heats up, so does the risk for foot and ankle injuries. From beach days to backyard games, summer activities often leave feet exposed to sunburn, infections and overuse injuries—but many of these issues are completely preventable.

“Foot and ankle injuries spike in the summer,” said Joseph Valletta, DPM, Summit Health Podiatrist. “Whether it’s going barefoot, wearing the wrong sandals, or overdoing it on the court, we see a lot of problems that could have been avoided with a little preparation.”

Common summer foot hazards

Dr. Valletta and the Summit Health Podiatry Team share a few of the top problems they treat during the warmer months:

• Sports injuries from overuse or improper support.
• Sunburns and blisters from exposed skin or hot surfaces.
• Foot fatigue and swelling from long days on your feet.

Keeping your feet healthy

Whether you're staying active or simply soaking up the sun, these simple steps can help keep your feet healthy, protected and ready for whatever the season brings:

Choose shoes for the activity.

“Not all footwear is created equal,” says Scott Hausen, DPM. “Flip-flops might work for the beach, but they’re not safe for walking long distances or playing sports.” Stick with well-fitting shoes that provide good arch and ankle support, especially if you’ll be on your feet all day.

Be cautious in public spaces.

Warm, moist environments like public showers, pools and gyms are breeding grounds for bacteria and fungi. “We frequently treat athlete’s foot and plantar warts in the summer,” says Harold Goldstein, DPM. He advises:

• Stretch or warm up properly before weekend activities.
• Always wear flip-flops or shower shoes in communal areas.
• Dry your feet thoroughly—especially between your toes.
• Change out of wet shoes and socks promptly.

Protect your skin.

Just like any other part of your body, your feet can get sunburned. “The tops of the feet are often overlooked when applying sunscreen,” said Ivan Herstik, DPM. “But they’re just as vulnerable to sun damage.” Don’t forget to:

• Apply sunscreen to your feet before heading out.
• Reapply if you’ve been in water or sweating.
• Watch for peeling, redness, or blistering.

Care before and after activity

Start by ensuring your sneakers or hiking shoes fit well and aren't worn out. After a hike, game, or long day outdoors, give your feet some well-deserved rest. Soak them in cool water to refresh and reduce swelling, elevate them to minimize puffiness, and moisturize to keep skin soft and prevent cracking. If you experience persistent pain or discomfort, it's time to consult a podiatrist.

Know when to rest.

Injuries such as plantar fasciitis and tendonitis can develop gradually. “Many summer foot injuries come from people pushing through discomfort,” said Dr. Herstik. “Pain is your body’s signal to stop and get checked out. Remember to stretch before, during and after your exercise.”

Keep an Eye Out for Problems

If you notice pain, swelling, redness, or any changes in how your feet feel, don’t ignore it. This is especially true for individuals with diabetes or circulation issues, who are more prone to serious complications. “Daily foot checks are essential if you have neuropathy or limited sensation,” says Dr. Goldstein. “A small issue can turn into something much bigger if it’s left untreated.”

Whether you’re chasing your kids around the yard, walking the boardwalk, or hitting your personal best on the pickleball court, make sure your feet are ready for the challenge. Summer is meant to be enjoyed. A few small steps can go a long way in keeping your feet healthy and pain-free all season.