Vacation is supposed to be a fun and relaxing time. Even though you’re going on vacation to relax, you’ll still probably spend a lot of time walking out and about.

So how do you make sure you avoid sore feet so you can destress just the way you want?

We have a checklist for you so you can enjoy your entire vacation and come home with feet feeling fit and ready for their usual activities:

• Prevent Pain with Gradual Activity Prior to Your Vacation

How much do you think you will walk on your vacation?

Are you going to a theme park? Will you explore miles and miles of national parks? Or will you just wander around popular tourist attractions?

Estimate how much walking you will have to do and compare it to how much you currently do.

Then, increase how much you walk and exercise a couple months prior to your vacation.

If you currently have a sedentary lifestyle, go on a 15-minute walk at the end of the day. If you consistently walk, increase the distance by 25% every two weeks.

Not sure how much to increase your activity? Talk with your podiatrist to create a plan.

• Have the Right Footwear

Flip-flops may be comfortable and convenient, but they only cause trouble if you have to walk a long distance.

You might wear flip-flops while walking from your hotel room to an outdoor patio, but beyond that, avoid them because they expose your feet to injury and germs.

Custom orthotics or your regular footwear with custom orthotic inserts are the ideal solution for any kind of extended walking. This is because the customization fits your feet perfectly so you walk with correct alignment and properly distribute pressure throughout your foot.

That means you walk pain-free. And it also means that when you get home, you don’t have sore feet or pain in other parts of your body.

• Avoid Blisters and Bunions

You can still get blisters even if you have the right footwear. However, you can protect your feet from blisters.

You can do so by putting moleskin, an adhesive cotton bandage, on your feet or on the inside of your shoes to reduce friction.

You can apply it immediately before you notice any discomfort.

If you don’t do it beforehand, you can certainly apply the moleskin the moment you feel your feet rubbing uncomfortably against your footwear.

• Stretch

Toe curls, big toe stretches, and achilles stretches keep your feet and ankles ready and limber for activity.

Learn how to do each exercise here or ask your podiatrist for instructions.

• Rest

It’s also easy to get caught up in the go-go-go mentality even when you’re on vacation.

Even though you may want to experience as much as possible, you need to give your body time to rest.

Check in with yourself to see how you feel at different points during the day. If your feet are telling you that you need rest, give it to them.

Everyone has limits. And you won’t have any fun if you run your body down so far that you just can’t enjoy your day anymore.

If you notice pain, inflammation, or a known injury flaring up, simply apply ice for 20 – 30 minutes.

You can also use the RICE (rest, ice, compression, elevation) formula, combined with ibuprofen.

For dull aches and soreness, apply a heating pad.

Follow These Suggestions For A Good Time

Whatever you do on your vacation, don’t forget about your feet!

Foot pain can turn what was supposed to be a great memory into a forgettable one.

Make sure you follow these tips so you have a fun, relaxing, and wonderful vacation!

If your feet are hurting after a vacation, call us at 214-574-9255 or schedule an appointment online today.