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As the days grow longer and temperatures rise, our feet finally escape winter boots and step into flip-flops and sandals. But with that freedom comes exposure to sun, heat, moisture and rough terrain—making summer the season when our feet need the most care.

Whether you’re heading to the lake, relaxing by the pool, hiking a trail, or enjoying a backyard barbecue, proper foot care is essential to staying comfortable and avoiding warm-weather problems.

Common Summer Foot Problems

“Some of the most common foot issues we see in the summer include athlete’s foot, blisters, sunburn, cracked heels, plantar fasciitis, warts, insect stings and fungal infections,” said Thomas Nordquist, DPM, Podiatrist at Trinity Health.

Hot weather brings a host of challenges for feet, often triggering problems that go unnoticed until they become painful. Increased sweating, swelling and dry skin all contribute to discomfort and potential infections.

“Warm weather causes more sweating, especially in closed-toe shoes,” said Dr. Nordquist. “That excess moisture can lead to fungal infections like athlete’s foot or toenail fungus and increased foot odor.”

He added, “Heat causes blood vessels to dilate, which leads to swelling. That makes shoes feel tighter and can increase the risk of blisters or pressure sores. And when the skin dries out—particularly the heels—it can crack or develop painful calluses, especially in flip-flops.”

Don’t Forget Sunscreen—for Your Feet

Sunburned feet are another frequent issue. “People often forget to apply sunscreen to the tops of their feet, but even two or three hours in the sun can lead to a painful burn,” said Dr. Nordquist.

He recommends using an SPF of at least 30, or 50 for areas with scars. “Make sure to cover your feet thoroughly—including the tops, ankles, and even between the toes if they’re exposed—and reapply every two hours, or more often if you’re swimming or sweating.”

Protecting Bare Feet in Public Places

Pools, locker rooms and sandy areas can be hotspots for bacteria, viruses (like those that cause warts) and fungus, particularly for those with sweaty feet. “These environments are common places where people pick up infections,” Dr. Nordquist said.

Having a consistent foot care routine during the summer and year-round can go a long way in preventing problems.

Summer Foot Care Tips

Dr. Nordquist recommends the following steps to keep your feet healthy:

• Wash feet daily with soap and water, paying close attention between the toes.
• Dry thoroughly.
• Wear moisture-wicking socks and change them if they become damp.
• Apply antifungal powder or spray as needed.
• Moisturize daily to prevent cracked heels and calluses (preferably at night).
• Let shoes dry out completely between wears and rotate pairs regularly.

Flip-Flops: Convenient, But Use with Caution

While flip-flops are a summer staple, they’re not designed for all-day wear. “They usually don’t offer the arch or heel support your feet need,” said Dr. Nordquist. “It’s okay to wear them for short periods, but problems start when they’re used for long walks or daily wear.”

He advises investing in a quality pair of sandals with features like arch support, cushioning and a secured strap. “Many sporting goods stores carry sandals with contoured footbeds and built-in orthotics that offer much better support.”

Choosing the Right Summer Footwear

For more active days, breathable shoes are key. “Shoes made of mesh or leather allow sweat to evaporate and keep feet cooler,” said Dr. Nordquist. “Avoid plastic or vinyl shoes and cheap sneakers that trap heat and moisture.”

When shopping for shoes, look for:

• Breathable materials like mesh or leather.
• Supportive sandals with arch and heel support.
• Water shoes or athletic slides with textured soles for grip.

Ease Back Into Summer Activities

After long winters—especially in climates like North Dakota—many people are eager to get moving again. But diving in too quickly can lead to injuries.

“Start slowly,” Dr. Nordquist said. “Do about 50% of what you think you can do and see how your body responds. If you’ve run five miles in the past, don’t start there—try one or two and build up gradually.”

Footwear and Tips for Hiking

For hiking enthusiasts, supportive footwear is crucial. “Choose hiking shoes or boots with ankle support, good traction and a snug fit,” Dr. Nordquist said. “And don’t forget to break in new boots with shorter walks to avoid blisters.”

He also recommends:

• Moisture-wicking synthetic or wool socks.
• Wearing two pairs of socks to reduce friction.
• Using trekking poles to improve stability and reduce joint stress on uneven ground.

Keep Feet Healthy and Happy

Summer encourages us to be more active and spend more time outdoors—but the combination of heat, moisture and increased activity can take a toll on our feet. With the right footwear, hygiene habits and protective strategies, you can prevent common foot issues and enjoy all that summer has to offer.

“Taking a little time to care for your feet now can make a big difference in staying comfortable, active, and pain-free all season long,” said Dr. Nordquist.