Why Do My Feet Ache More in Summer?

Published On: 5 June 2025

You’d think summer would be easier on your feet. But for many people, it’s the season when aches and pains flare up most. Here’s why that happens, and what you can do to stay comfortable.

Heat and Swelling

Warm weather causes your blood vessels to widen, which leads to fluid pooling in the lower limbs. Your feet and ankles swell, shoes feel tighter and your feet start to ache. If you have poor circulation or spend a lot of time standing, you’ll notice it even more.

What helps:

  • Stay active to keep circulation moving
  • Put your feet up when you can
  • Avoid standing still for long periods

Less Supportive Footwear

Flat sandals, flip flops and sliders offer little to no support. Thin soles, no arch support and minimal grip mean your feet have to work harder with every step. That can lead to arch pain, sore heels, aching ankles and even knee or hip problems.

What helps:

  • Choose sandals with thicker soles, arch support and adjustable straps
  • Avoid walking long distances in flip flops or barefoot

More Activity Than Usual

Summer often means more walking: holidays, sightseeing, local walks, day trips. That sudden increase in mileage catches people out, especially if you’re wearing less supportive shoes.

What helps:

  • Build up gradually if you’re increasing your walking
  • Stretch your calves and arches daily
  • Listen to your body and rest when needed

Harder Surfaces

More people go barefoot or wear minimal shoes in summer, especially on holiday. Hotel floors, tiled patios and city pavements can be harsh on your feet.

What helps:

  • Bring supportive indoor shoes or sandals on holiday
  • Limit barefoot time on hard floors

Existing Conditions Can Flare Up

If you live with plantar fasciitis, arthritis, bunions or other musculoskeletal conditions, summer can make them worse. Ligaments and muscles behave differently in warm weather and swelling adds pressure to already irritated joints or tissues.

What helps:

  • Keep using your orthotics if you have them
  • Book a review if your pain is returning
  • Use ice packs if swelling builds during the day

Dehydration and Cramps

In hot weather you lose more fluid, especially if you’re active. Dehydration affects muscle function and increases the risk of cramps in your feet and calves.

What helps:

  • Drink water regularly throughout the day
  • Replenish electrolytes if you’re sweating heavily
  • Stretch after activity to prevent tightness

If your feet are already grumbling – and it’s only June – it’s worth getting ahead of it. Our team of podiatry experts can help you stay active and comfortable all summer.

Contact our dedicated Patient Care Team on 01372 723000 to make an appointment or book directly online.

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