Unpacking the right footwear for summer

Many of us take the health of our feet for granted, but they are key to supporting your daily movement, balance, and overall mobility. It doesn’t matter how much walking you do, the right footwear and care is important to keep your feet healthy and pain-free.

Footwear like flip-flops may be tempting when it’s hot, as they feel more freeing than closed shoes, but they have drawbacks.

They can lack support and protection against impact, and/or force you to grip with your toes and use an unnatural motion to keep them on. This puts your foot under more strain than normal and can lead to a range of foot health issues, and also put you at risk of slips, trips, and falls which can cause other injuries.

1. Invest in a range of styles

Each style of shoe has its own benefits and drawbacks, so it’s a good idea to have choices.

You should consider fit, grip, protection, stability, and suitability for the ground you’ll be walking on.

Here are my thoughts as a podiatrist on the various options available.

• Trainers – A good option for everyday walking and some sports. Choose trainers designed for the activity.
• Boots – Consider boots for uneven ground, such as nature trails, fields, and woodland.
• Practical sandals – Make sure they have a strap that secures your foot well and that they don’t rub. Wear them in before a busy day on your feet. They are good for warm, dry weather when you won’t be doing a lot of walking and there’s little risk of cuts, scrapes, stubbed toes, or impact from above (such as being stepped on in a crowd).
• Wellies – a good backup option for when the weather turns and you find yourself walking in a mud bath. However, wellies don’t offer as good support as walking boots.
• Slip-on footwear – Crocs and similar styles can be comfortable for casual, short-term use, but may not provide the secure fit, protection or stability needed for a lot of walking or more demanding activities.

With all types of footwear, pay attention to the size. It should provide enough cushioning and stability for the activity you're doing, as well as suitable grip for the surface you'll be walking on. A good sole should also be durable enough to maintain these qualities with regular use.

If you drive, you must wear footwear that allows you to use the vehicle controls correctly (see rule 97 of the Highway Code). If an accident is caused by them slipping on the pedals, depressing two pedals at once, or getting trapped under a pedal, you could face careless driving charges, and your insurer may reject a claim.

2. Be aware that sizes differ between brands

It doesn’t matter how perfect a shoe is in every other way if it’s too big or small.

Too big, and your feet will be slipping around inside them, and you will have to change the way you walk, forcing every part of your foot to behave unnaturally. Too small, and your feet will be cramped, hot, and rubbing on the sides.

Get your feet measured when your favourite shoes start to feel tight, or annually.

When getting measured and trying on shoes, you should:

• go in the late afternoon or evening – feet can swell or become slightly larger as the day progresses, particularly after prolonged standing or walking
• wear the socks you would usually have on for walking
• stand up with your full weight on the measuring device to get the true length and width
• measure both feet (most people have one foot larger than the other) and fit to the larger foot
• try at least four styles to make sure you find the right one for you
• try on both shoes in each pair
• do up the laces and/or other fastenings and walk around for a minute or two to test them out

If you have persistent foot pain or difficulty finding comfortable footwear, a podiatrist may be able to advise whether an insole or other intervention would help.

3. Pick the right socks

Socks help with comfort and have the added benefit of drawing moisture away from your feet if they sweat (known as moisture-wicking).

100% cotton socks are fine for casual wear but avoid them if you do a lot of walking or have sweaty feet as they hold moisture against your skin and this can lead to blisters and infections.

Other natural materials, such as wool and silk, are often blended with synthetic materials to give them stretch and durability.

For longer periods of walking or if your feet sweat heavily, moisture-wicking socks can help keep the skin more comfortable. These are available in synthetic materials as well as wool blends, at a range of prices.

If you are prone to blisters, double thickness or dual layer socks (two thin pairs of socks) will be a good choice for you.

4. Look after your shoes

Even the most expensive and best-made shoes don’t last forever.

To help them last longer and do their job well, you should:

• keep shoes clean by wiping away dirt after a walk (especially built-up mud on the soles)
• dry your shoes if they get wet and always air them out before putting them away after use
• watch out for signs of wear and tear, and either get them repaired or replace them

5. Check the condition of your feet

Watch out for early warning signs of a problem so you can tackle it before it causes pain or makes wearing shoes or walking difficult.

• Use an emollient or a foot cream that contains urea to prevent or address dry skin (but do not put it between your toes).
• Use a foot file or pumice stone to smooth dry or hard skin.
• Keep feet clean, dry, comfortable, and warm.
• Check for cracks and breaks in the skin and signs of infection (redness, swelling, warmth, pus, or bad smells).
• Ask a pharmacist for the right treatment if you spot a problem like athlete’s foot or verrucae.
• If you develop new foot pain, reduce or modify the activity that aggravates it and seek advice if it is severe, persistent or worsening.
• Keep your toenails short and check them for signs of injury or fungal infection
• See your GP if your symptoms persist longer than two weeks and affect your daily activities.
• If you suspect you have a bacterial infection with redness, discharge, or broken skin please seek urgent medical attention.

Further information

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