Step into Summer Comfort: Ditch Foot Pain with These Tips from Your PT!

Summer is finally here, and I don’t know about you, but I’m ready for some sunshine, outdoor fun, and maybe a little less… shoe-wearing. Flip-flops, sandals, and even bare feet become our go-to, and while they scream “summer,” they can also whisper (or sometimes shout!) “foot pain.”

As much as we love the freedom, those flimsy flip-flops and extended barefoot strolls can put a lot of stress on our feet, leading to issues like plantar fasciitis, arch pain, heel pain, and even knee or back problems. But don’t worry, you don’t have to sacrifice your summer style for comfort! I’m here to share some of my top tips to keep your feet happy and pain-free all season long.

The Flip-Flop Fiasco: When Barely-There Becomes Barely-Supportive

We all love the ease of flip-flops, but let’s be honest, most of them offer about as much support as a wet noodle. This lack of arch support and cushioning forces your foot muscles and ligaments to work overtime to stabilize your foot, leading to fatigue and pain.

So, what’s a summer lover to do?

• Consider Foot Orthotics: For those of you who experience persistent foot pain or have specific biomechanical issues, custom or even over-the-counter foot orthotics can be a game-changer. These inserts provide crucial support and alignment, redistributing pressure and reducing strain on your feet. We can assess your needs right here at PRO Therapy and help you determine if orthotics are right for you.
• Opt for PT-Friendly Sandals: Good news! You don’t have to give up sandals entirely. There are fantastic brands out there that combine style with genuine support. When choosing sandals, look for:
  • Arch Support: This is key! Make sure the sandal has a built-in arch that matches the contour of your foot.
  • Cushioning: A well-cushioned sole will absorb shock and reduce impact on your joints.
  • Straps that Secure Your Foot: Adjustable straps that hold your foot securely, rather than just a thong between your toes, will prevent your foot from sliding around and overworking.

  Did you know? We can actually help you order high-quality, PT-approved sandals directly through PRO Therapy! We’ve carefully selected brands that meet our standards for comfort and support. Just ask us during your next visit or give us a call!

Strengthen Your Foundation: Happy Feet Start with Strong Feet!

While good footwear and orthotics are essential, strengthening the muscles in your feet is equally important. Think of it like building a strong foundation for your house – the stronger the foundation, the more resilient it will be.

Here are a few simple, PT-approved exercises you can do at home:

• Toe Splay: Sit with your feet flat on the floor. Try to spread your toes apart as wide as you can, holding for a few seconds. This strengthens the small muscles between your toes.
• Marble Pick-Ups: Place some marbles on the floor and try to pick them up with your toes, placing them in a cup. This is a great way to improve toe dexterity and strengthen intrinsic foot muscles.
• Towel Curls: Place a small towel on the floor in front of you. Using only your toes, scrunch the towel towards you, then push it back out. Repeat this several times.
• Calf Raises: Stand with your feet hip-width apart. Slowly raise up onto the balls of your feet, holding for a moment, then slowly lower down. This strengthens your calf muscles, which play a crucial role in ankle and foot stability.

Remember to start slowly and gradually increase repetitions as your feet get stronger.

Barefoot Bliss (with a Caveat!)

There’s something undeniably wonderful about walking barefoot in the grass or on the beach. And for short periods on safe, natural surfaces, it can actually be beneficial! It allows your foot muscles to engage naturally and improves your proprioception (your body’s awareness of its position in space).

However, prolonged barefoot walking on hard, unforgiving surfaces (like concrete or asphalt) can be detrimental, especially if you’re prone to foot pain. Your feet simply aren’t designed to absorb that kind of consistent impact without proper cushioning.

My advice? Enjoy barefoot time in moderation, on soft, natural surfaces, and listen to your body. If you start to feel discomfort, it’s time to slip on some supportive footwear.

Ready for a Pain-Free Summer? We’re Here to Help!

Don’t let foot pain sideline your summer fun. If you’re experiencing any discomfort, or just want to get ahead of potential issues, don’t hesitate to reach out to us at PRO Therapy. We can assess your foot mechanics, provide personalized strengthening programs, and help you find the perfect footwear solutions.

We’re passionate about keeping you active and enjoying all that summer in NE Minneapolis and Coon Rapids has to offer.