Your feet may hurt more in summer because you’re often doing more activity than usual, wearing different footwear, spending more time barefoot and walking on unfamiliar surfaces such as sand. These changes can place extra strain on the feet, ankles and calves, particularly if your body hasn’t had time to adapt.

In this episode of NCTV (Nicholas Coysh TV), I look at some of the common reasons for summer foot pain, including heel pain, plantar fasciitis, unsupportive footwear, increased walking and tight calf muscles, along with some simple things you can do to help keep your feet comfortable.

NCTV Episode 127: What does this video cover?

This bitesize health tip looks at:

  • šŸ‘£ Why increased summer activity can cause foot pain
  • šŸ©“ How flip-flops, sliders and other summer footwear can affect your feet
  • šŸ¦¶ Why suddenly going barefoot isn’t always a good idea
  • šŸƒ How increased activity can contribute to heel pain and plantar fasciitis
  • šŸ¦µ Why tight calf muscles can contribute to foot problems
  • šŸ’” Simple ways to prevent and manage summer foot pain

Why do my feet hurt more in summer?

One of the biggest reasons is surprisingly simple: you’re probably doing more than you realise.

During the colder months, many people naturally become less active. Then summer arrives and suddenly we’re walking around National Trust properties, spending afternoons in the garden, exploring new places, going on holiday, visiting festivals and taking longer walks with the dog.

Individually, none of these activities seem particularly demanding.

But collectively, your feet may suddenly be dealing with thousands more steps than they’re used to.

Just like any other part of the body, your feet need time to adapt to changes in activity. If you suddenly increase the amount of walking you’re doing, you may find that the muscles, tendons and other tissues of the feet and lower legs become overloaded.

The answer isn’t to stop being active. It’s to increase activity gradually.

Can summer footwear cause foot pain?

It can.

Now, I realise I may be upsetting the flip-flop industry here, but many summer shoes offer considerably less support than the footwear we might normally wear.

Flip-flops, sliders and some sandals can encourage you to grip with your toes to keep the footwear attached to your feet as you walk. This can alter the way your foot moves and place additional demands on the muscles, tendons and ligaments.

That’s not to say you should never wear flip-flops.

They’re perfectly reasonable for short periods, around the pool, on the beach or popping to the shops. Problems are more likely when they become your footwear of choice for hours of walking and sightseeing.

Your feet may look relaxed, but they aren’t necessarily getting much of a holiday.

Is walking barefoot good for your feet?

Walking barefoot can have benefits, but barefoot isn’t automatically better.

If you’re normally wearing supportive shoes and then suddenly spend several hours walking barefoot on the beach, around the garden or on other unfamiliar surfaces, you’re asking your feet to cope with a different type of load.

The same principle applies to many areas of health and fitness: your body generally responds better to gradual change than sudden enthusiasm.

So if you enjoy going barefoot during the summer, build up the amount of time gradually, particularly if you’re not used to it.

Why does my heel hurt in summer?

One common cause of heel pain is plantar fasciitis.

The plantar fascia is a strong band of connective tissue that runs along the sole of the foot and helps support the foot during movement.

Typical symptoms can include:

  • Pain underneath or around the heel
  • Pain with the first few steps after getting out of bed
  • Discomfort after sitting or resting
  • Pain that may ease as you move around
  • Symptoms that become worse following increased activity

Plantar fasciitis doesn’t necessarily appear suddenly. It can develop through gradual overload, with an increase in summer walking, running or other activity simply making the problem noticeable.

If you’re experiencing persistent heel pain, it’s worth getting an appropriate assessment rather than simply hoping it disappears.

Can tight calf muscles cause foot pain?

They can contribute.

Your calf muscles and ankle are closely connected to the way your foot moves. If your calf muscles are particularly tight, this can restrict ankle movement and potentially increase the demands placed on the foot during walking and other activities.

So if your calves feel like they’re made of old rope, your feet may end up paying the price.

The body is wonderfully connected like that.

What can I do to prevent summer foot pain?

There are several simple things you can do.

Increase activity gradually

If your daily step count suddenly doubles because you’re on holiday or spending more time outdoors, give your body time to adapt.

Rather than going from couch to sightseeing champion overnight, build up gradually.

Choose suitable footwear

For longer walks and days out, choose footwear that is comfortable and appropriate for the activity.

Flip-flops may be perfect for the beach, but they’re not necessarily the best choice for walking several miles around a new city.

Look after your calves

Regular calf mobility and stretching may be useful for some people, particularly if calf tightness is contributing to restricted ankle movement.

Stay hydrated

In warmer weather, you’re more likely to lose fluid through sweating. Maintaining good hydration is important for general health and can help you stay comfortable and active during hot weather.

Listen to early warning signs

A little discomfort is often easier to deal with than a problem that has been ignored for several months.

If your feet are becoming increasingly sore, don’t simply keep increasing the amount of activity and hope they’ll catch up.

When should I get help for foot pain?

Many minor aches settle with sensible activity modification and time, but persistent or significant foot pain deserves appropriate assessment.

Consider seeking professional advice if:

  • Your pain is persistent or getting worse
  • You’re struggling to walk normally
  • There is significant swelling or bruising
  • You cannot put weight through the foot
  • You have experienced a significant injury
  • You develop numbness or altered sensation
  • The pain is affecting your normal activities or sleep

An osteopath, physiotherapist, podiatrist or another appropriate healthcare professional may be able to help establish what is contributing to the problem and advise you on the most suitable next steps.

How can osteopathy help with foot pain?

Osteopathy may be helpful for some people with musculoskeletal foot and lower-limb problems.

Depending on the individual problem, an osteopathic assessment may look at:

  • Ankle mobility
  • Foot movement
  • Calf muscle tension
  • Walking mechanics
  • The movement of the lower limb
  • Contributing factors elsewhere in the body

Treatment may involve hands-on techniques alongside advice about mobility, strengthening, footwear and activity levels.

The important point is that the painful area isn’t always the only thing worth considering. The way your ankle, knee, hip and the rest of your body move can all influence how you load your feet.

What other treatments can help foot pain?

The right approach depends on what’s causing the problem.

Depending on the diagnosis, people may benefit from:

  • Physiotherapy
  • Podiatry
  • Strengthening exercises
  • Mobility exercises
  • Footwear advice
  • Activity modification
  • A gradual return to exercise

Sometimes the most effective approach is a combination of these.

How many bones are in the human foot?

Here’s a final fact for you.

Each foot contains 26 bones, 33 joints and more than 100 muscles, tendons and ligaments.

That’s a remarkable amount of anatomy packed into something we generally don’t think about until it starts hurting.

And then suddenly your feet become very interesting indeed.

Common questions about summer foot pain

Why do my feet hurt after walking more in summer?

A sudden increase in walking can place additional load on the muscles, tendons and other tissues of the feet and lower legs. If your activity has increased significantly, gradually building up your walking can help your body adapt.

Can flip-flops cause heel pain?

Flip-flops don’t automatically cause heel pain, but some provide little support and can encourage you to grip with your toes while walking. Wearing them for prolonged periods or long walks may contribute to foot discomfort in some people.

Is barefoot walking good for plantar fasciitis?

There isn’t a single answer that applies to everyone. If your feet are not accustomed to prolonged barefoot walking, suddenly increasing it can increase the load on the tissues underneath the foot. If you have plantar fasciitis, it’s sensible to introduce changes gradually and seek individual advice if symptoms persist.

Why does plantar fasciitis hurt when I first get out of bed?

Pain with the first few steps in the morning is a common symptom associated with plantar fasciitis. The discomfort often changes as the foot starts moving, although other conditions can cause similar symptoms.

Can tight calves cause heel pain?

Tight calf muscles can restrict ankle movement and may increase the demands placed on the foot during walking and other activities. They can therefore be one of several factors contributing to foot or heel pain.

You may also find these NCTV episodes useful

If you’re experiencing foot or lower-limb problems, you may also find these previous NCTV health tips useful:

  • šŸŽ„ NCTV Episode 58 ā€“ Plantar Fasciitis Help
    A closer look at plantar fasciitis and heel pain. Watch on YouTube

    šŸŽ„ NCTV Episode 73 ā€“ Bunions
    Practical advice about bunions and foot discomfort. Watch on YouTube

    šŸŽ„ NCTV Episode 89 ā€“ Morton’s Neuroma
    Understanding this common cause of forefoot pain. Watch on YouTube

    šŸŽ„ NCTV Episode 42 ā€“ Ankle Sprains
    What to do when you’ve injured your ankle. Watch on YouTube

    You can find these and the rest of the NCTV bitesize health tip series on my YouTube channel.

About NCTV

NCTV (Nicholas Coysh TV) is my series of bitesize health and wellbeing videos covering common aches and pains, injuries, exercise, posture, mobility and general musculoskeletal health.

I’m Nick Coysh, an osteopath based in Storrington, West Sussex, and my aim with NCTV is to provide straightforward, practical advice that you can use to look after your body and stay active.

If you’re experiencing persistent pain or have a specific problem you’d like assessed, an individual consultation is the best way to establish what’s contributing to your symptoms and what approach may be appropriate for you.

And that’s it for today’s bitesize tip to help your health flourish. Remember, your feet carry you through thousands of steps every day, so give them the support, preparation and attention they deserve, and they’ll be far more likely to carry you comfortably through the summer ahead.

See you next time, bye for now.

This article and video are provided for general information and educational purposes and do not replace an individual assessment, diagnosis or treatment plan from an appropriately qualified healthcare professional.