Cara Tucker

With the warmer weather in the summer comes sandal season, which can bring attention to our feet and make us aware of some common foot health problems. Read on for some tips to keep your feet healthy for summer.

Swollen feet

Have you ever noticed your feet and lower legs getting more swollen in hot weather? Known as heat oedema, this can be caused by a few things:

• Dilation of blood vessels – Blood vessels expand to help cool us down, bringing more blood flow to the skin. This can lead to fluid moving out of the blood vessels into the tissues, creating swelling.
• Dehydration – Becoming dehydrated can encourage water retention due to the higher concentration of salts in your blood. This retained fluid leads to swelling in the lower extremities.
• Gravity – The action of gravity encourages the pooling of fluid in your feet and ankles. Sitting or standing for long periods can exacerbate this.

Certain people can be more prone to heat oedema including those with venous insufficiency, older adults, pregnant women, and people with certain medical conditions affecting the circulation.

What can you do to prevent and alleviate swollen feet?

• Stay hydrated – Drink plenty of fluids to help keep blood salt levels lower and reduce water retention.
• Moderate salt intake – Avoid foods high in salt as this can contribute to water retention.
• Keep active – The contraction of our leg muscles, particularly the calf muscles as we move about, helps to move blood and fluid back up to our heart.
• Put your feet up – Elevating your feet can help reduce the effect of gravity.
• Giving your feet a soak in cool water can be soothing and can act to constrict the blood vessels in the feet.
• Make sure your footwear fits properly and is not too tight to accommodate any swelling of the feet.
• Wear compression socks or stockings if you have been prescribed these.

Cracked heels

The heat and our footwear choices can both contribute to cracked heels. As discussed above, hot weather can cause swelling in the feet, and with swelling, the skin on our feet is under more stress. The skin on the feet then thickens as a protective measure, forming callus, and becoming less elastic, and more prone to cracking. Going barefoot and having the skin exposed to the elements can also be drying and contribute to cracking around the heels. Wearing of sandals and flip flops can contribute to cracked heels as they are often not supportive around the heels and the loose fit causes them to rub and slap against the skin, creating stress on the skin which results in callus formation. Footwear that is very flat and with minimal padding increases the pressure on our feet and again can cause callus to form.

What can you do to prevent and alleviate cracked heels?

• Wear supportive footwear with adequate cushioning and avoid going barefoot on hard floors.
• Moisturise your feet after bathing and as needed if skin is particularly dry.
• Use a foot file to remove any excess hard skin if needed, making sure to file gently when skin is dry.
• There are various types of padding and heel cups to support heels with bad cracks to help moisturisation and relieve discomfort.
• If you develop deep cracks where the skin is broken, make sure the skin is kept clean and covered to reduce chance of infection and seek help from a foot health professional if needed.

Blisters

It can be tempting not to wear socks in the summer, but the heat and moisture can help in the formation of blisters through friction.

What can you do to prevent and alleviate blisters?

• Wear comfortable, well-fitting shoes that do not rub, remembering to allow for any swelling in your feet with the hotter weather.
• Wear socks which can help to wick moisture as well as reduce any friction. If going for longer walks, double-layer hiking socks can be helpful.
• You can use padding and skin safe tape on areas which are more prone to blisters to prevent them occurring.
• If you have a blister, avoid popping it as it increases the chance of infection. Keep it clean and cover it with a plaster if needed.

Sunburn

Do you ever think to put sun cream on your feet? The skin on your feet is still susceptible to sun damage from UV exposure and the potential to develop skin cancers including melanoma, although much less common than other sun-exposed areas of skin. Getting sunburn on the feet can be very uncomfortable and painful!

What can you do to prevent and alleviate sunburn?

• Don’t forget to put sunscreen on your feet at the same time as the rest of your body if your feet are going to be exposed for any significant length of time or you are wearing sandals. A water-resistant sunscreen with at least SPF 30 and protection against UVA and UVB rays is recommended and reapply regularly especially after swimming or sweating.
• Limit sun exposure when wearing shoes with less coverage, such as sandals and flip flops
• Choose footwear with more coverage to protect your feet from the sun.
• If you do get sunburn on your feet, soothe your feet by soaking in cool water and apply an after sun lotion. Avoid shoes and socks that can irritate the burned area and avoid any further sun exposure until the sunburn has healed.

Verrucae

Extra time by the pool and having your feet exposed can increase the risk of verrucae unless you follow some basic hygiene practices.

• Keep feet clean and dry
• Change socks daily
• Wear flip flops or sandals in communal showers or changing rooms and ensure that any verruca is covered with a waterproof plaster or verruca sock when swimming
• Keep any cuts or scratches on feet covered when using communal facilities
• Avoid sharing shoes, socks or towels
• Avoid direct contact with verrucae on other people
• Avoid picking at a verruca as this can spread it to other areas
• Wash your hands well after touching verrucae to prevent them spreading
• Avoid filing the skin over a verruca as this can cause it to spread

You can read more about verrucae here: Verrucae.

Fungal infections

Fungal infections can flare up in the summer months as fungi thrive in warm, moist environments like sweaty shoes and socks. There are some things you can do to keep infections at bay:

• Ensure feet are dried thoroughly after washing and after water based activities, paying particular attention to the spaces between the toes
• Use a separate towel for the feet and avoid sharing towels with others
• Put on socks before underwear to prevent spreading the fungus to the groin
• Wear breathable footwear made of natural materials
• Wear moisture-wicking socks to keep feet dry and change them daily
• Allow shoes to dry out for at least 24 hours between wears
• Clean shoes with disinfecting sprays or wipes
• Wear flip flops or sandals when in communal changing facilities, gyms and pool areas
• Wash socks, towels and bedding in hot water
• Use an antifungal powder between toes if needed as a preventative, particularly if you suffer from sweaty feet
• Treat any active infection with an antifungal treatment

You can read more about fungal infections here: Athlete’s Foot and Fungal nail.

With these simple summer foot care tips, you can keep your feet healthy, comfortable, and looking great all season long. Whether it’s staying hydrated to prevent swelling, moisturising to avoid cracked heels, or remembering to protect your feet from sunburn, a little care goes a long way. Make foot health a priority this summer, and you’ll be ready to enjoy every step of the sunny days ahead!

Let me know in the comments below which tips you’ve found most helpful.

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