Seasonal Footwear Swaps Come at a Cost

As the warmer months roll in, most of us eagerly swap out our sneakers and boots for lighter, breezier option like sandals, slides, and flip-flops. They’re perfect for sunny walks, beach trips, and everything in between. But we often overlook the impact that summer footwear has on our feet and overall movement.

Believe it or not, the shoes you choose in summer can play a big role in your risk of injury, especially if you’re spending more time outdoors or on your feet.

 

The Hidden Risks of Minimal Footwear

While it’s tempting to live in flip-flops or minimal sandals all season long, these types of shoes aren’t always built for comfort and support. Studies have shown that thin-soled footwear can actually change the way we walk, causing shorter strides and increasing strain on muscles and joints (Shroyer, 2010). That’s because these shoes often lack arch support, cushioning, and structure—three key features that help protect your feet.

 

Common Summer Foot Injuries We See in Clinic

In clinical practice, we often see a spike in certain injuries during the summer, especially among active individuals. These include:

  • Plantar Fasciitis – inflammation of the thick band of tissue on the bottom of the foot, often worsened by flat shoes that offer little arch support.
  • Achilles Tendinopathy – irritation of the Achilles tendon, which can be aggravated by shoes with little to no heel lift.
  • Metatarsalgia – pain in the ball of the foot, usually from walking on hard surfaces in footwear with poor shock absorption.

 

What to Look for in Summer Footwear 

If you want to stay active and injury-free this summer, the right footwear can make a world of difference. Here’s what to keep in mind when shopping for warm weather shoes:

1. Arch support: Look for sandals or shoes that support the natural arch of your foot. This helps reduce stress on the plantar fascia and improves overall foot and ankle joint alignment.

2. Cushioning:  Choose shoes with soft but stable cushioning underfoot. This helps absorb impact, which is especially important for long walks or days spent with constant standing.

3. Overall fit: Avoid shoes that are too loose or too tight. A poor fit can cause rubbing, blisters, and lead to imbalanced movement patterns. Look for breathable fabric for this season.

4. Activity designed shoes: Use trail sandals or lightweight walking shoes when going for a hike. Matching your footwear to your activity helps provide the best protection.

 

The Role of Recovery Footwear

After long walks, runs, or standing for hours, your feet need time to rest, and that’s where recovery slides can help. These are specially designed sandals made with soft, shock-absorbing foam that help reduce load on tired muscles and joints (Bonet, 2022). While they’re not built for long treks, using recovery slides for post-activity wear can help reduce soreness and support overall foot recovery.

 

Final Thoughts: Support Your Summer Adventures 

In summary, your summer shoes do more than complete your outfit and they directly affect how your body moves and feels. While flip-flops and flat sandals are fine for short-term wear, they’re not made for long walks, hikes, or busy days on your feet. Choosing shoes with proper support and cushioning can go a long way in keeping your feet happy and pain-free all summer.

 

About the Author

Dr. Sundeep Sandher

Honours Bachelor of Science in Kinesiology at the University of Waterloo

Doctorate of Chiropractic from the Canadian Memorial Chiropractic College

 

References

Shroyer, J. F., & Weimar, W. H. (2010). The effect of thong-style flip-flops on children’s and adults’ gait. Journal of the American Podiatric Medical Association, 100(5), 305–313. https://doi.org/10.7547/0980371

Bonet Beltrán, M., Espí-López, G. V., & Gil-Guillén, V. F. (2022). Effectiveness of insoles adapted in flip-flop sandals for persistent heel pain: a randomized clinical trial protocol. BMJ Open, 12(11), e062523. https://doi.org/10.1136/bmjopen-2022-062523 (