Summer is the season for vacations, hiking, sports, and outdoor adventures, but it’s also one of the busiest times of the year for foot and ankle injuries. As you’re spending more time walking, running, or enjoying the beach, your feet can take on extra stress during the warmer months.
By knowing the most common summer foot and ankle injuries and how to prevent them, we can help you stay active all season long.
1. Ankle Sprains
An ankle sprain occurs when the ligaments that support the ankle are stretched or torn. Uneven trails, slippery pool decks, and outdoor sports can all increase your risk of rolling an ankle and injuring those ligaments.
Prevention Tips:
- Wear supportive shoes during activities.
- Watch your footing on uneven surfaces.
- Strengthen your ankles with balance and stability exercises.
2. Plantar Fasciitis
Walking in unsupportive flip-flops or going barefoot for long periods can strain the plantar fascia, causing sharp heel or arch pain, especially with your first steps in the morning.
Prevention Tips:
- Choose supportive footwear.
- Stretch your calves and feet regularly.
- Replace worn-out athletic shoes.
- Consider wearing orthotics
3. Stress Fractures
An increase in walking, running, or hiking can place repetitive stress on the bones of the foot, leading to small cracks known as stress fractures.
Prevention Tips:
- Increase activity levels gradually.
- Wear properly fitted shoes.
- Rest if pain develops and avoid pushing through discomfort.
4. Blisters
Long walks, hot weather, and increased sweating can create friction that leads to painful blisters.
Prevention Tips:
- Wear moisture-wicking socks.
- Make sure your shoes fit properly.
- Keep your feet dry during activity.
5. Cuts and Puncture Wounds
Walking barefoot around pools, beaches, or outdoor areas can expose your feet to sharp objects, hot pavement, and bacteria.
Prevention Tips:
- Always wear sandals or water shoes in public areas.
- Avoid walking barefoot outdoors.
- Clean and cover any cuts promptly.
When Should You See a Podiatrist?
Seek medical care if you experience:
- Severe pain or swelling
- Difficulty walking
- Pain that doesn’t improve after a few days
- Signs of infection, such as redness, warmth, or drainage
- A suspected fracture or significant ankle injury
Early treatment can help prevent complications and get you back to your favorite summer activities sooner.
Enjoy a Safe and Active Summer
Your feet work hard all summer long. By being aware of the most common summer foot and ankle injuries, you can actively help prevent them. Wearing supportive footwear, increasing activity gradually, and paying attention to early signs of injury can go a long way toward keeping you healthy and active.
If you’re dealing with foot or ankle pain, New Jersey Foot & Ankle Institute is here to help. From sprains and fractures to heel pain and sports injuries, we provide expert care to keep you moving all season long.
