As summer approaches, athletes should take extra precautions to keep their feet safe during training and competition. With warmer weather and outdoor activities, it’s important to protect your feet from injury and infection. Here are some tips on how athletes can keep their feet safe over the summer.

Wear Proper Footwear 

This should go without saying, but make sure you’ve got the right shoes on for the sport you’re doing! Wearing the appropriate footwear for your activity is crucial to preventing foot injuries. Athletic shoes should be comfortable and provide adequate support for your feet and ankles. Make sure to replace old or worn-out shoes to prevent foot pain or injury. Runners, this is especially important for you all, as worn-out shoes can compromise your running form and lead to a host of other injuries. It is recommended for active people to replace running shoes every 200-400 miles and recommended to cycle between multiple pairs of running shoes.

Use Sunscreen 

Whether you’re training barefoot on a beach or relaxing in a pool after a hard workout, your feet get a lot of sun exposure during the summer months. Feet are often neglected when applying sunscreen, but they are just as susceptible to sunburn as the rest of your body. Apply sunscreen with at least SPF 30 to your whole body including your feet before going outside, especially if you will be training or competing barefoot for an extended period. 

Stay Hydrated 

Your body is made up predominantly of water, so staying hydrated is key for your entire body to function properly during summer training seasons! Along with keeping your joints lubricated, water keeps your skin healthy. Excessive dehydration can cause dry, cracked skin on your feet, which can lead to infection. Make sure to drink plenty of water before, during, and after exercise to keep your feet hydrated.

Keep Your Feet Clean and Dry 

Sweat and moisture can lead to bacterial and fungal infections, such as athlete’s foot. After training or competition, wash your feet with soap and water and dry them thoroughly, especially between your toes.

Check Your Feet Regularly 

Regularly inspect your feet for any signs of injury or infection, such as blisters, cuts, or redness. It’s normal for your feet to get some wear and tear as you train throughout the summer, but don’t downplay any issue that’s unfamiliar to you! If you notice anything weird (especially early signs of infection), seek medical attention to prevent further issues.

Take Breaks 

Training and competing for extended periods can put a lot of stress on your feet, especially during the summer. Take breaks during activities to give your feet a rest and prevent overuse injuries, such as plantar fasciitis or stress fractures. Kick your feet up and relax! It’s the summer, after all!

Athletes, Use Protective Gear 

If you’re participating in contact sports, don’t skimp out on using protective gear such as shin guards or toe caps to prevent foot injuries. Staying protected can keep you in the game longer!

Stretch and Strengthen 

Stretching and strengthening your feet and ankles can improve your foot health and prevent injuries. Incorporating exercises such as calf raises and toe curls into your training routine to strengthen your feet.

Keeping your feet safe during the summer requires proper care and attention. By following these tips, athletes can stay healthy and continue to perform at their best during the summer months. If you’re worried about going into summer with a nagging injury or foot-related concern, give us a call at 214-574-WALK(9255). The team at North Texas Foot & Ankle is ready to help!