Why your feet matter more in summer and how to avoid pain, injury and frustration when the sun finally shows up 

Published 1 July 2025

For many of us, summer means more time on our feet; holidays, long walks, outdoor workouts, festivals, and everything in between. But while we enjoy the extra movement and freedom, there’s one area of the body that quietly takes on more than its fair share of strain – our feet. 
 
Every summer at the Hub, we see a noticeable rise in foot and ankle issues. From plantar fasciitis and Achilles pain to collapsed arches and toe irritation, summer comes with its own set of movement challenges. And one of the biggest reasons? 
 
It’s not just that we’re moving more. It’s that we’re moving differently – and often in less supportive footwear. 

A foot built for movement 

The human foot is a remarkable structure. Over millions of years, it evolved specifically to support walking, running and efficient movement on varied terrain. With 26 bones, 33 joints and more than 100 muscles, tendons and ligaments, it’s designed to absorb shock, stabilise the body, and propel us forward with each step. 
 
Features like the arch, the aligned big toe and the strong heel bone all developed to make upright movement more efficient. Early humans were endurance walkers and runners – and their feet were their foundation. 
 
Fast forward to today, and things look a bit different. Modern footwear, especially structured or narrow shoes, can limit natural foot motion, weaken the small muscles of the foot, and reduce overall mobility. Many of us spend most of the year with our feet confined – only to suddenly unleash them in summer when the weather warms up. 
 
That’s a huge shift in demand. And for a foot that’s spent most of the year underused and under-challenged, it can be a recipe for problems. 

What the research says 

We’re not the only ones noticing a seasonal trend. Research backs up what we see at the Hub: 
 
– A study published in The Journal of Foot and Ankle Research found that foot pain is more commonly reported in summer, with an increase in overuse injuries and footwear-related issues. (Source: https://jfootankleres.biomedcentral.com/articles/10.1186/s13047-015-0074-9) 
 
– Analysis from podiatry clinics and sports injury centres also shows seasonal spikes in conditions like plantar fasciitis, Achilles tendinopathy and metatarsal pain during the warmer months – particularly among people increasing their activity or switching to unsupportive shoes. 
 
In other words, this isn’t just anecdotal. It’s a known, measurable pattern. 

Less support means more load 

Flip-flops, sandals, sliders and bare feet are comfortable and convenient, but they rarely offer the support your feet need. 
 
These types of shoes typically lack: 
– Arch support 
– Cushioning 
– Heel stability 
– Adequate grip or ground feedback 
 
Without that support, your foot and ankle muscles work harder to stabilise every step. That increased load can lead to fatigue, irritation or injury – especially if you suddenly jump from structured shoes to minimal ones and increase your activity at the same time. 

Common summer foot problems 

Here are some of the most frequent issues we treat at the Hub during the warmer months: 

• Plantar fasciitis: sharp pain under the heel or arch, often worse in the morning. It’s typically caused by a combination of overload and poor foot mechanics. 
• Achilles tendinopathy: stiffness or pain in the back of the heel. Often aggravated by walking barefoot or switching to flat, unsupportive shoes too quickly. 
• Collapsed arches: this can lead to midfoot pain, ankle instability or contribute to issues higher up the chain such as shin splints or knee pain. 
• Forefoot or toe pain: thin-soled sandals or barefoot walking can overload the front of the foot, particularly on harder surfaces. 
• Blisters and skin irritation: friction from strappy sandals or swelling in the heat can quickly cause skin problems, especially if you’re walking longer distances than usual. 

Why summer changes the load on your feet 

• Your footwear habits shift: the transition to sandals or bare feet alters how your foot interacts with the ground. Less support means your muscles and soft tissues have to absorb more force with each step. 
• You walk more: often on harder ground – city breaks, coastal walks and sightseeing days can easily double or triple your usual step count. If your feet aren’t conditioned for that kind of demand, issues can build quickly. 
• Heat changes tissue behaviour: feet tend to swell in the heat. This can affect how your shoes fit, reduce support and alter your gait. It also increases tissue sensitivity and friction points. 
• More time barefoot: barefoot walking has its benefits, but your body needs time to adapt. Going from trainers to daily barefoot life or minimal shoes without preparation can overload the arch, toes or calf muscles. 

What you can do to prevent foot pain this summer 

• Choose supportive footwear: alternate between sandals and trainers with good arch support and cushioning. Prioritise footwear that matches the demands of your day, especially if you’ll be walking long distances. 
• Strengthen your feet: short barefoot sessions at home, balance drills, towel scrunches and toe mobility exercises can improve foot control and reduce injury risk. 
• Stretch regularly: focus on calves, arches and hamstrings. Tightness in these areas increases strain on the plantar fascia and Achilles tendon. 
• Build activity gradually: if you’re planning an active holiday, begin to increase your walking in the weeks before. Conditioning the tissues ahead of time makes a real difference. 
• Recover well after long days: cool foot soaks, massage with a ball or frozen water bottle and elevation can help reduce soreness and swelling. 

Early warning signs to watch for 

Don’t wait until the pain is constant and really getting in the way of what you need and want to be doing. Addressing the following signs early, before they become more serious could nip the problem in the bud:  

• Heel or arch discomfort after walking 
• Stiffness first thing in the morning 
• Pain that builds during the day 
• Localised swelling or redness 
• A change in how you walk or stand 

If any of these sound familiar, we recommend getting it checked early. 

How we can help

At the Hub, we know how frustrating it can be when foot pain or injury gets in the way of your summer plans. Whether you’re struggling with a long-standing issue, dealing with a new niggle or just not sure what’s causing the discomfort we’re here to help. 
 
We offer dedicated pain and injury assessment sessions where one of our experienced practitioners will: 
 
– Take the time to understand your symptoms and movement history 
– Carry out a detailed assessment of your feet, gait and biomechanics 
– Identify the root cause of your pain (not just the symptoms) 
– Explain what’s going on in plain, reassuring language 
– Guide you through your treatment and recovery options 
 
You won’t get a one-size-fits-all answer here. Just thoughtful, individualised support designed to help you feel better and move better. 
 
We also provide: 
– Hands-on treatment and manual therapy where appropriate 
– Targeted rehab plans and strength work 
– Advice on footwear, load management and injury prevention 
– Follow-up support to keep you on track 
 
If something doesn’t feel right — even if it seems small — don’t wait for it to get worse. Let’s catch it early and get you back to doing what you love, without pain holding you back!