To address some of the concerns raised by our survey respondents and to provide some expert insights, the Gentle Grip team spoke with Dr Helen Branthwaite, Chief Clinical Advisor of the Royal College of Podiatry.

Here’s what Dr Branthwaite had to say when we spoke to her about foot health and footwear choices in warmer weather:

GG: What are the common mistakes people make in warmer weather which can lead to foot health issues?

“One of the biggest issues we see as podiatrists is a failure to protect your feet from UV rays. Any exposed skin should be protected with regular applications of sunscreen when out and about, even on overcast days. Feet are a commonly forgotten area for sun protection. Make sure to have sunscreen on the exposed skin on your feet, including the soles if you are lying by the pool on holiday. This helps prevent painful sunburn as well as longer-term complications such as skin cancer.”

GG: So, should we change our footcare habits in summer?

“Your feet need help to stay moisturised all year round, however the increase in sandal use over the summer can dry the skin out and cause heel fissures (cracks) which can become painful and difficult to heal. 

Applying moisturiser to your skin daily, whilst avoiding the area in between your toes, can help keep your skin supple and nourished. Urea based creams are widely available in the footcare aisle, inexpensive and offer great hydration for your feet. Don’t forget to apply sunscreen to any exposed skin on your feet while you are out and about in summer too. Sunburnt feet are most unpleasant.”

GG: Which footwear would you advise people to avoid wearing on repeat in the summer months or in warmer weather?

“Ideally closed-in shoes, such as trainers, should have 24-48 hours to dry out in between wears. The average human foot will sweat around half a pint per day. This gets absorbed into socks and the shoes resulting in a warm, moist environment which is perfect for bacteria and fungi to thrive in. Wherever possible, aim to let your shoes air out in between wears and avoid wearing your shoes barefoot. 

Look at the material used to make the sole in a sandal, in some styles this can be very soft and repeat wearing will easily compress the material altering comfort and how someone would walk in the footwear.” 

GG: So is it best to rotate footwear or can you wear the same sandals every day?

“It is possible to wear the same sandals every day. As sandals are more open footwear, they allow a free flow of air preventing the build up of heat and moisture in the footwear. 

However it is thought that repetitive use of one footwear style over a long period of time can alter foot shape and mechanics. It is not unusual to see the front of the foot splay after wearing looser sandals all summer, when returning to autumn closed in styles compression of the foot can be painful.”

GG: Are ‘flip flops’ a good summer footwear choice or not - and if not, why is this the case?

“For footwear to work well for the foot it should have a way of holding on the foot across the midfoot and ideally also around the heel. It should also have a sole which is robust and supportive enough to handle the terrain it is being used on. ‘Flip flops’ typically describe a foam or thin, solid soled sandal with no support or footbed shaping, which has a thin strap stretching across the front of the foot and anchored between the first and second toes. 

There is some evidence to show that frequent flip flop users have an increased variability in how the foot moves, due to the lack of support. In some individuals this can be beneficial as it can strengthen the intrinsic foot muscles. 

Ideally a sandal should have a secure fit which does not require the toes to grip the sandal to keep it on the foot. This can be achieved by choosing a sandal with a strap across the midfoot or forefoot and a way of holding it on to the heel, such as an adjustable strap or fastening. The sole should provide some shaping in the arch area and have a sole that provides shock absorbency. 

Over long periods of time frequent use of one style of footwear will most probably create alterations in foot function and changes in movement. If possible, a variety of footwear style choices is preferable.” 

 

GG: When heading on a warm weather holiday, can you just wear last year's sandals and flip flops or should you clean them first?

“If last year’s sandals still fit your foot needs and are in wearable condition then yes. Our feet change over time so do not assume that your feet are the same size as in previous years. 

Always try on your seasonal footwear to make sure it still fits your feet properly. As with any footwear, give it a visual inspection to ensure they are in a good state of repair. Shoe uppers should be cared for in accordance with the manufacturer's instructions to prolong their life. Look at the sole unit for compression, deformity and lack of tread to ensure that the footwear is suitable to wear.”

GG: On the subject of cleaning our footwear, how often should you actually do this and what are the best approaches?

“Ideally shoes should have 24-48 hours between wears to allow the moisture and heat to dissipate and dry out from inside the shoe. Bacteria and fungi thrive in moist, warm environments. 

Where this isn’t possible, look at using moisture absorbing devices in your shoes overnight to help. Wearing socks with your shoes will also help reduce the amount of moisture being absorbed by the lining material. Always follow the manufacturer's care instructions for your footwear to keep them in good condition.”

GG: There’s an increasing number of people wearing socks and sandals at this time of year, is this trend healthy for your feet?

“As feet produce an average of half a pint of sweat a day, socks provide a method of absorbing and wicking this away from the skin. Going barefoot in shoes, particularly those with synthetic linings can result in high levels of moisture building up in the shoes. 

Sandals tend to be more aerated and allow the sweat to evaporate away from the feet. Wearing socks is rarely bad for the feet.”

Advice from The Royal College of Podiatry for Walking, Running and Playing Sports in Spring and Summer

 

 For those of us planning on doing more walking, running or sports activities in the spring and summer months, the Gentle Grip team also spoke with Dr Branthwaite to get her views on this:

GG: What does walking or hiking in the wrong shoes do to your feet and overall health?

“It is always important to select footwear which is appropriate to both the activity you are wearing it for and the needs of your feet. Your foot is made up of 26 bones, 33 joints and over 100 muscles, ligaments and tendons. Each foot will have its own support needs too to ensure comfort and optimal function. 

Not making the correct footwear choice can result in short-term issues such as blisters, sprains or injuries. You may also start to experience aches, pains or injuries which have been caused or aggravated by your footwear.”

GG: Are there certain choices of footwear that are worse than others for these types of activity? 

“The worst footwear choice is one that does not fit your foot shape properly or match the activity you are doing. 

Feet change shape and size over time. Different manufacturers will produce shoes to different lasts and there is not a standardisation of size and width across brands. The assumption that you are ‘size X’ and that a shoe of that size will fit is a great barrier to good foot health. When selecting your footwear, make sure that it:

• Fits the length of your foot, from the back of your heel to the tip of your longest toe
• Is wide enough across the ball of your foot
• Accommodates the depth of your foot, especially at the toes
• Has enough space for your foot when you are standing, your toes should not be compressed inside the front of your shoes
• Has a way of staying on the foot such as an adjustable fastening across the middle of the foot and good support at the heel
• Has a suitable sole with the correct stiffness, compression and shape for your foot.

Flimsy footwear with no structure would generally be considered the worst choice of shoes. Wearing them persistently everyday can result in toe and heel problems as well as injuries from them slipping off your feet. If the material used to make the footwear is not suitable, there is a lack of protection and harm can easily occur.

GG: Are we more prone to getting foot health issues if we exercise in hot weather? 

“Exercise related foot issues can occur at any temperature. They are often caused by selecting footwear that is not appropriate to the activity resulting in injury. 

Exercising in warmer weather can increase the amount of sweat you produce so make sure to wash your feet daily in warm, soapy water and dry between your toes thoroughly. Change your socks at least once per day, more frequently if they become damp.”

GG: Do runners get more foot issues than most and if so how can these be prevented?

“When we run we put a greater amount of force through the feet - up to 10 times our body weight. This can cause impact injuries, including broken and bruised toenails. Areas where there is an increase in shearing forces between the skin and shoes can result in blisters. 

Making sure that your shoes fit your feet properly and are appropriate for the activity you are undertaking is one of the best ways to minimise issues. If you start to feel any rubbing, or ‘hotspots’ forming, stop your activity and address the issue to prevent blisters from occurring or getting worse. 

Additionally when we exercise we need more strength, skill and dexterity than day to day activities. If someone overuses their body, injuries are more likely to occur due to fatigue, lack of strength and increased forces.”

GG: Do you have any tips for treating ‘runner’s feet’ and are there any simple at-home treatments we can try?

“There are numerous foot issues which can arise for runners. The information below covers some of the most common issues.

Blacked or missing toenails

If your toenails are going black/purple or falling off, this is because you are getting blisters under your toenails. This is a common occurrence when your toenails are hitting the front of your running shoes. There are a variety of lacing techniques for shoes and you may find that relacing your shoes in a way that provides your toes more space can help reduce the frequency of the blisters under your nails. Your podiatrist can also provide advice specific to the shape of your toes and footwear.
 
Calluses 

Your body will create callus (hard skin) to protect your foot in areas of high pressure. This can appear as thickened, waxy build ups on the surface of the skin. In lighter skin tones these will appear yellow, and in darker skin tones they can take on an orange-brown appearance. To help reduce this build up at home, use a pumice stone or foot file to gently buff these areas before applying moisturising cream. Do not use grater style devices or blades to remove it yourself. For heavier or frequent build ups, see a podiatrist to have the callus safely removed and for advice on how to minimise it in the future.

Blisters

Blisters occur when layers of the skin are moving in opposing directions, causing micro tears in between the layers. This results in fluid filled, painful areas of skin. They can occur within a few minutes or over a few hours. Treating ‘hot spots’ early is key to their prevention and treatment. 

When you first notice rubbing starting, stop your activity to adjust your socks, footwear or re-lace your shoes. Check the skin underneath. If no visible blister is present, apply blister prevention products to the area to help reduce the impact on the skin. If a blister has started to form, an island dressing can be applied to the area or a specialist blister dressing. If needed then a donut shape of adhesive cushioning felt or foam can be applied to the area to offload it. Keep the area, clean, dry and dressed with a sterile dressing while it heals. This may take several days. Consult with your podiatrist if you have any concerns about the area. 

Heel and joint pain

Our feet process a huge amount of force throughout the course of a day, high impact exercises like running will increase this. Ensuring you have warmed up properly and are wearing appropriate footwear will minimise the risk of injury. If you start to experience regular pain in your feet or joints when running, reduce or stop the activity and consult with your podiatrist for a diagnosis and tailored advice to treat the injury and prevent it from getting worse.” 

GG: It’s the FIFA World Cup this year, so do you have any tips for helping protect our feet when playing football?

“As with all sports, the right footwear is essential. Footballers have a tendency to wear tightly fitting boots and this can increase the risk of ingrown toenails, corns, calluses and blisters from pressure on the feet. (see all the tips I mentioned earlier for runner’s feet).

Football boots have carefully positioned studs designed around the anatomical areas of the foot. Recent studies have highlighted the gender based issues seen in football as there are differences between the anatomical structure of female and male feet. The vast majority of football boots are designed with the male anatomical structure in mind resulting in altered fit for female players. 

Football boot designers at a variety of companies are now addressing this issue with gender specific designs. Astroturf versus grass surfaces can also impact on the forces through the feet and specific boots are available for use on artificial surfaces.”

GG: Do you have any other general foot health advice for sports/football, particularly older people who want to get back into playing it?

“Warming up is a key preparation for any activity, make sure you do stretches or a warm up suited to your body and the activity you are doing. If you have been away from the activity for a while then gently build up your stamina and activity levels to prevent injury. 
Make sure you have selected the correct footwear for your activity. Many trainers are actually fashion shoes and are not suited to impact sports. If you have been away from an activity for some time, make sure your shoes still fit. Your feet can change over time and shoes that fit a few years ago may no longer be suitable. 

Remember that every exercise counts, walking briskly is just as beneficial to your cardiac health as running. Listen to your body and find an activity that benefits both your physical and mental wellbeing. Our bodies are all unique so do not put yourself under pressure to do the same activity levels as others.” 

Additional Advice from the Royal College of Podiatry on Foot Health

Our survey data demonstrated that there is a notable knowledge gap for many when it comes to our foot health and general foot care. So in the final part of our Q&A with Dr Branthwaite, we specifically asked about this topic and she offered this helpful guidance for us to use all year round:

GG: How can your foot health impact your overall health?

“Your feet are very important to your overall health. They are often an area where signs of long-term health conditions can appear, including diabetes and issues with your circulation. Foot pain or issues with your foot function, can have a knock on effect to the rest of your body too. Ankle, knee, hip and back pain can all be linked to the way that you are walking. A weaker lower limb and foot can contribute to unexplained falls when hip fractures often occur in older people.”

GG: What are the dangers of leaving foot health problems untreated? 

“The feet can be a low priority when it comes to our personal health. Often those niggling issues are easier to fix early on before they can become well established. Athlete’s foot (a common fungal infection) is easily treated with over-the-counter treatments for the skin; leave it too long and you can have an established fungal nail infection which causes permanent changes to your toenails and can be difficult to get rid of. 

Changes to the colour, shape or sensations in your feet can all be signs of changes in your lower limb health. Your podiatrist can carry out checks to assess the cause and to check your blood supply and nerve functions in your feet. Your feet are more important than you may think, get any changes in them checked out as soon as possible after you notice them. Especially if you have an underlying health condition such as diabetes or issues that affect your circulation or heart.

Hydration of the skin on the sole of the foot is also essential for good foot health. Allowing the skin to dry out excessively can cause cracking and wounds. In some health conditions changes in the skin occur due to medication or from alterations in normal physiology.”

GG: What steps should everyone follow to prioritise good foot health?

“Checking your feet daily for changes or areas of concern is a great way to prioritise your foot health. You should speak to your podiatrist if you notice any changes to the shape or colour of your feet, the way that they feel, the temperature of them or the texture of your skin. 

Regularly exercising the muscles in your foot with toe wiggles, ankle circles, tip toe and one leg standing as well as gripping with toes to pick up a sock or similar, help to maintain strength and prevent unexplained falls as you get older. 

Looking after your skin by applying moisturiser to your feet daily, making sure to avoid the area in between your toes. If basic moisturisers aren’t addressing your dry skin then urea based creams are inexpensive and easily available from the footcare aisle. A small amount of these creams applied to the feet daily helps keep them supple and nourished. 

Maintain your toenails by cutting them straight across and filing them to remove rough edges. Don’t cut down the sides of your toenails as this can cause the nail to puncture the skin and an ingrown toenail developing.” 

Support from Gentle Grip

Last but not least, it’s important to highlight that socks are a pivotal part of our foot care and the Gentle Grip range is of course designed with everyday comfort in mind. 

From our unique honeycomb-like structure that has soft, stretchy, non-binding properties that can naturally contour to the shape of your leg and doesn’t pinch or add pressure, to our breathable walking socks that come with smooth toe seams that reduce abrasion, there’s bound to be a pair which are perfect for supporting your individual needs. 

About the Royal College of Podiatry
The Royal College of Podiatry is a professional membership body and trade union for podiatrists in the UK and around the world. Supporting over 10,000 health professionals working in foot and lower limb health care. It works to ensure its members' views are heard by politicians, policymakers and the public through campaigning, outreach work and policy work. The Royal College of Podiatry further supports its members with the Arch Support benevolent fund, RCPod rewards and the hosting of conferences and events.