Don’t Let Foot Pain Derail Your Summer: Common Sandal & Barefoot Injuries (and How to Avoid Them)

Nothing puts a damper on summer fun faster than foot pain. Whether you’re walking the beaches of the Pacific Northwest or enjoying your backyard barefoot, your feet take a beating in the warmer months. Understanding common summertime foot injuries—and how to prevent them—can help you stay mobile, comfortable, and pain-free all season long.

The Summer Foot Problem Nobody Talks About

Summer is the season of flip-flops, sandals, and going barefoot. But unlike our winter boots, these options provide little support or protection. According to the American Podiatric Medical Association, over 77% of adults have experienced foot pain, and many of those issues spike in warmer months due to poor footwear choices and increased activity.

Flip-flops may feel like freedom, but they often lack the support your feet need

Plantar Fasciitis: The Silent Summer Saboteur

One of the most common causes of heel pain, plantar fasciitis occurs when the thick band of tissue (plantar fascia) that runs along the bottom of your foot becomes inflamed. Flip-flops and flat sandals with no arch support are frequent culprits.

Signs to watch for:

• Sharp heel pain with your first steps in the morning

• Pain after walking long distances

• Discomfort when switching from sitting to standing

Tip: Invest in sandals with arch support and consider custom orthotics if you’re prone to flare-ups.

Supportive sandals can reduce strain on your plantar fascia

Heel Cracks & Dry Skin: More Than Just Cosmetic

Bare feet on hot patios and in public showers can lead to heel fissures—deep cracks in the skin that can become painful or even infected. People with diabetes or compromised skin barriers are especially vulnerable.

Prevention Tips:

• Moisturize daily with a thick, unscented cream

• Avoid walking barefoot on hot surfaces

• Use a pumice stone gently on rough skin

Stress Fractures: Not Just for Runners

Believe it or not, stress fractures are more common in the summer—especially for those who suddenly increase their activity or walk long distances in unsupportive shoes. These tiny cracks in the bones of your feet can become major problems if ignored.

If you’re experiencing foot pain that seems to worsen with activity, it could be more than just soreness—it might be a stress fracture. These small cracks in the bone often develop gradually, especially when the feet are subjected to repetitive impact without proper support. Be on the lookout for swelling and tenderness focused on one area of the foot, along with any unusual bruising or a noticeable change in the way you walk.

Don’t ignore these signs. While it’s tempting to “walk it off,” doing so can make the injury worse and delay healing. If your foot pain persists longer than a few days or continues to get worse, it’s time to get it checked by a medical provider. Early diagnosis and treatment can prevent long-term complications and help you get back to your summer activities safely.

Stress fractures often go undiagnosed in active summer walkers and hikers

Infections from Barefoot Walking

Going barefoot might feel freeing during the summer months, but it also comes with hidden risks—especially in places like public pools, locker rooms, parks, or campground bathrooms. Without proper protection, your feet become vulnerable to injuries and infections that can easily disrupt your plans.

The most common issues include athlete’s foot, a fungal infection that thrives in warm, damp environments; plantar warts, caused by direct contact with the human papillomavirus (HPV); and cuts or embedded debris, which can lead to pain or even infection if not treated properly.

To protect your feet, wear water shoes or sturdy sandals in shared or high-traffic areas, and always clean and care for any cuts right away. A little caution goes a long way toward keeping your feet healthy and your summer on track.

Toe Injuries and Stubbed Feet

We’ve all done it—walked barefoot across a deck and stubbed a toe. But in summer, these small injuries can lead to sprains, bruises, or even fractures, especially in kids running barefoot.

When to see a doctor:

• You can’t move the toe

• Severe swelling or bruising

• Pain lasting more than 48 hours

Foot pain that lasts longer than a few days, changes the way you walk, or swells significantly should be evaluated. Left untreated, even minor injuries can lead to chronic pain and decreased mobility.

We treat a wide range of foot-related concerns—from skin issues to joint problems—and can help you get back on your feet (literally) with the right care plan.

Don’t wait until foot pain sidelines your summer fun—get it checked early

Keep Your Summer Active & Pain-Free

Don’t let a painful heel, cracked skin, or hidden infection sneak up on you this summer. Choose supportive footwear, pay attention to early symptoms, and reach out to your primary care provider if something feels off. Your feet will thank you—and so will your summer plans.