Top 4 Summer Foot and Ankle Problems & How to Prevent Them

Summer in Illinois means more sunshine, more time outdoors, and more opportunities to enjoy everything from family vacations to backyard barbecues. However, the warmer months also bring a rise in foot and ankle problems. Whether you’re hitting the trails, heading to the beach, or simply walking around more than usual, your feet can take a serious beating.

At Advanced Foot and Ankle Center of Illinois, we’re here to help you enjoy your summer to the fullest, without pain, injury, or discomfort. Below, we’ve outlined four of the most common summer foot and ankle problems we treat at our podiatry clinics, along with practical tips to help you prevent them.

Close-up of bare feet on dewy grass in morning light

1. Sunburned Feet: The Overlooked Summer Risk

It’s easy to remember sunscreen for your shoulders and face, but your feet are often left exposed and unprotected. Sunburned feet can be incredibly painful, making walking difficult and increasing your risk for long-term skin damage.

Prevention Tips:

Always apply broad-spectrum sunscreen with at least SPF 30 to the tops and bottoms of your feet.
Reapply every 2 hours, especially if you’ve been swimming or sweating.
Wear protective sandals or water shoes when walking on hot surfaces, like pool decks, sidewalks, or beach sand.
Diabetic patients or those with neuropathy should be especially cautious, as decreased sensation can make it harder to detect burns or blisters.

Remember: Skin cancer can develop on your feet, too, especially if they are regularly exposed to UV rays without protection.

2. Foot and Ankle Injuries from Overactivity

With more daylight and better weather, many people increase their physical activity in the summer. From running and hiking to joining recreational sports leagues, it’s tempting to go all-in. Unfortunately, doing too much too soon can result in injuries like stress fractures, ankle sprains, Achilles tendinitis, or plantar fasciitis.

How to Protect Yourself:

Ease into new activities gradually. Follow the 10% rule: increase your activity level or mileage by no more than 10% per week.
Wear sport-specific shoes that provide adequate support and shock absorption.
Warm up properly and cool down with stretches that target the calves, Achilles tendon, and plantar fascia.
Listen to your body. If you feel pain in your foot or ankle, stop and seek medical advice before it becomes a more serious issue.

Don’t let foot pain ruin your summer plans. Our podiatrists offer personalized injury prevention plans and expert treatment for sports-related foot injuries.

Woman feet rest in hammock on beach against sea. Barefoot female relaxes, enjoying summer vacation. Skin care and pedicure. Holiday at ocean. Relaxation and wellness.

3. Wearing Unsupportive Footwear Like Flip-Flops

Flip-flops may be a summer fashion staple, but they offer almost zero support or protection for your feet. Prolonged use can lead to heel pain, arch strain, and even ankle instability.

Why Flip-Flops Fall Short:

Lack of arch support contributes to conditions like plantar fasciitis.
Thin soles provide minimal shock absorption, increasing the risk of heel spurs and joint pain.
Loose-fitting design causes you to grip with your toes, which can lead to toe deformities and tendon stress.
Higher risk of tripping and twisting an ankle on uneven surfaces.

What to Wear Instead:

Choose supportive sandals with cushioned soles, heel support, and adjustable straps.
For walking or hiking, wear closed-toe shoes with orthotic-level arch support and breathable materials.

Need help choosing summer footwear that supports your foot health? Contact us for recommendations tailored to your foot structure and activity level.

4. Injuries from Walking or Playing on Sand

Whether you’re playing beach volleyball or taking a walk along the shoreline, sand creates an unstable surface that can place extra strain on your feet and ankles. This instability increases your risk for sprains, strains, and tendon inflammation.

Stay Safe on the Sand:

Warm up before engaging in any beach sports.
Be mindful of your footing—sand hides hazards like sharp shells, broken glass, or rocks.
Wear water shoes or beach shoes to protect your soles.
Take frequent breaks and avoid overexertion, especially if you’re not used to the added resistance of sand.

Don’t Let Foot Pain Steal Your Summer

If you’re experiencing foot or ankle pain this summer, don’t wait for it to worsen. At Advanced Foot and Ankle Center of Illinois, we provide expert podiatric care for heel pain, ankle injuries, foot burns, tendinitis, and more. Whether you need custom orthotics, injury treatment, or just preventive advice, our team is here to help you enjoy a pain-free season.

Get Back on Your Feet Today

Call us now or schedule an appointment online to visit one of our convenient clinics.

Let’s keep you moving comfortably all summer long, with healthy feet and ankles that can handle every adventure.