How To Prevent Foot Injuries During Sandal Season
It’s summer, which means you might have started ditching those arch-supporting boots for flip flops and slip-on sandals. And maybe in doing so, you’ve noticed some new pains and discomfort? Our physiotherapist, Katelyn Proctor, weighs in on how to prevent foot injuries during the summer sandal season.
Tip #1: How your sandals should feel
While looking good is probably important to you, your sandals should also feel a certain way when on your feet. Katelyn shares the Pedorthic Association of Canada’s insights for the next time you’re out sandal shopping:
“The base of the sandal should match your foot shape. It should be as wide as your foot to provide proper support. It should also have a thicker sole with a low heel to provide shock absorption and protect your foot as you walk around."
"Make sure the length of the shoe is a perfect fit for your feet. Ideally, you should look for sandals where the length cups the heel and the toes stay firmly on the base of the shoe."
"An arched contour to provide support to your longitudinal and metatarsal arches."
"Look for adjustable straps like a buckle or Velcro. This guarantees the food is anchored in the right spot in the shoe for optimal stability and support even as the material softens with wear."
Tip #2: What type of sandals to wear
Now that you know how a sandal should feel on your foot, it’s time to go through your shoe collection and make sure they stand up to the test. Katelyn says that you should look for sandals that have a cushion, stability, and a footbed that supports the arch of your foot as well as your heel. A good outsole for durability (and a stylish design) also never hurt.
She strongly recommends avoiding flip-flops that are worn out or where your toes or heels are hanging over the edge. Yes, you can wear these sandals and flip-flops for a short walk to the beach or at your local pool, but they’re not optimal for long-distance walking, any athletic activity, or even just standing on your feet for too long.
Using sandals inappropriately may lead to overuse injuries of the foot and ankle such as plantar fasciitis or shin splints, as well as risks compensation patterns leading to knee, hip, or low back pain.
Katelyn recommends both the Hoka and Ofoos sandal brands, which are great options for recovery. Teva is also a great brand for walking and beachcombing.
Tip #3: Break in your new sandals
How do you break in new sandals? Gradually. Wear your shoes for about 30 to 60 minutes the first day and then take them off. If your feet start hurting before then, also take them off. Then the next day, wear them for one to two hours before taking them off.
Katelyn says you can continue to add an hour or two to each day’s wear as long as your feet don’t begin to hurt.
Now your feet are summer-ready! For more support, visit our physiotherapy clinic.