Summer is finally here, and with the warmer weather comes a change in what we wear on our feet. Flip flops, sliders, sandals and lightweight trainers all make an appearance, but have you ever noticed that your feet, knees or back seem to ache more during the summer months?
It’s something we see regularly at Elite Performance Therapy.
The truth is, it’s not necessarily the shoes themselves that are the problem—it’s wearing the wrong footwear for the wrong activity.
Your Feet Are the Foundation
Every step you take starts at your feet. They absorb impact, provide stability and help transfer force through your ankles, knees, hips and lower back.
When your footwear doesn’t support your feet properly, your body often has to compensate. Over time, these small changes can contribute to aches and pains further up the body.
Common complaints we see include:
- Heel pain
- Plantar fasciitis
- Achilles tendon pain
- Tight calves
- Knee pain
- Hip discomfort
- Lower back pain
Flip Flops
Best for: The beach, around the pool or short trips outside.
Most flip flops offer very little support. Because they rely on your toes gripping to keep them on, they can alter your natural walking pattern. Many also have thin soles that provide minimal cushioning or shock absorption.
Wearing them occasionally isn’t usually a problem. Wearing them all day while shopping, sightseeing or walking the dog is where issues often begin.
Sliders
Best for: Around the house, gym changing rooms or short periods of walking.
Sliders are convenient but often share many of the same drawbacks as flip flops. They can encourage your foot to slide around inside the sandal, meaning your muscles work harder to keep them in place.
If you already suffer with foot pain or Achilles problems, prolonged use may aggravate symptoms.
Flat Fashion Sandals
Best for: Short periods of casual wear.
Many fashionable sandals look great but offer little in the way of arch support or cushioning. Completely flat soles mean your feet absorb more of the impact with every step.
If you’re planning a full day exploring a city or walking around a festival, they probably aren’t your best option.
Supportive Sandals
Best for: Walking holidays, days out and everyday summer wear.
Not all sandals are created equal. Some are specifically designed with supportive footbeds, arch support and cushioned soles that help maintain a more natural walking pattern.
If you enjoy walking during the summer, they’re often a much better choice than basic flip flops or flat sandals.
When shopping, look for:
- Good arch support
- Cushioned soles
- A firm footbed
- Adjustable straps that hold your foot securely
Lightweight Trainers
Best for: Long walks, travelling and active days.
For most people, a well-fitting trainer remains the best all-round option for longer periods on your feet.
Modern trainers provide cushioning, stability and support while allowing your foot to move naturally. They’re particularly helpful if you already have a history of foot, knee or back pain.
Walking Barefoot
Walking barefoot on grass or sand can actually be beneficial for many people, helping strengthen the muscles within the feet.
However, suddenly spending long periods barefoot—particularly on hard surfaces like tiles or concrete—can overload tissues that aren’t used to the extra demand.
Like most things, moderation is key.
Five Tips to Keep Your Feet (and Back) Happy This Summer
- Match your footwear to the activity. Flip flops are ideal for the beach—not a five-mile walk.
- Alternate your footwear throughout the week rather than wearing the same shoes every day.
- Replace worn-out shoes that have lost their support.
- Stretch your calves regularly if you’re wearing flatter footwear.
- Listen to your body. If your feet start to ache, don’t ignore the warning signs.
When Should You Get It Checked?
If you’ve developed persistent foot, knee, hip or back pain, your footwear may only be part of the picture.
Often there’s an underlying movement restriction, weakness or biomechanical issue that’s simply being exposed by less supportive shoes.
At Elite Performance Therapy, we don’t just treat where it hurts—we assess how your whole body moves to identify the root cause of your symptoms.
A simple assessment can often identify the reason you’re developing pain and provide a personalised treatment and rehabilitation plan to help keep you active throughout the summer.
Ready to Move Comfortably This Summer?
If aches and pains are stopping you enjoying the warmer weather, we’d be happy to help.
Whether it’s foot pain, knee discomfort, hip problems or back pain, our movement assessments and hands-on treatment are designed to get you back to doing what you enjoy.
Book your appointment online today and let us help you feel better, move better and live pain free.