6 Essential Tips for Foot Health in the Heat
Think about it: high heat and humidity can do a number on your feet. From blisters to fungal infections, keeping your feet cool and protected is the key to a comfortable workout outdoors, whether you’re a casual stroller or a dedicated marathon runner.
Here are six ways you can keep your feet in top shape when the sun is blazing, courtesy of the experts at Desert Podiatric Medical Specialists.
1. Ditch the Cotton Socks
Cotton traps moisture and stays damp, which softens your skin and leads to friction blisters. Instead, you slip on a pair of moisture-wicking synthetic. Many athletic brands carry them!
2. Avoid the Midday Pavement
The sun turns the asphalt into a frying pan. If you are a runner, try to schedule your miles for early morning or late evening. Hot pavement can burn the soles of your feet through thin running shoes or contribute to heat exhaustion.
3. Don’t Forget Sunscreen on Your Toes
Many people end up with painful burns on the tops of their feet because they forget that area exists. If you are wearing sandals or running in shoes with a thin mesh upper, apply some SPF to the tops of your feet and around your ankles.
4. Stay Hydrated to Manage Swelling
Heat causes your blood vessels to dilate, which often leads to swollen feet and ankles. While it sounds counterintuitive, drinking more water helps your body flush out excess salt and reduces that puffy, heavy feeling in your lower limbs.
5. Check Your Feet… Even If Only for a Minute
Because heat can cause your feet to swell and rub differently in your shoes, you should check your feet every night. Look for red spots, small blisters, or areas of irritation. Catching a hot spot early means you can bandage it and treat it appropriately.
6. Beware of the Blacktop
Piggybacking off #2, dark surfaces like pavement and blacktop can easily soar to over 100 degrees in direct sunlight.
At those temperatures, it only takes a few seconds of contact to cause second-degree burns on the soles of your feet.
That’s why you should always keep a pair of sandals by the door, and never assume the surface is safe just because the air feels cool. If you are at the beach or a park, remember that sand and wood decking can also reach dangerous levels, so keep your feet covered until you reach your destination.
If you’re experiencing foot pain, discomfort, or changes in how you walk, come see the expert team at Desert Podiatric Medical Specialists. With locations in Tucson and Oro Valley areas of Pima County, Arizona, Bradley A. Whitaker, D.P.M., FACFAS, Peter C. Merrill, D.P.M., AACFAS, and Zeno Pfau, D.P.M., are here for you. Call us at (520) 575-0800 or contact us online!
