Beware of the Footwear Police!
Should you go barefoot or wear Jandals in summer?
As summer approaches, a common question we hear is whether it's okay to go barefoot or wear jandals during the warmer months. The short answer is yes—it’s perfectly fine to enjoy the summer sun and let your feet breathe. However, it’s essential to consider how this shift in footwear (or lack thereof) might affect your feet, especially if you’re accustomed to wearing closed, supportive shoes most of the year.
The impact of changing footwear
Switching from structured shoes to jandals or bare feet changes the way your feet bear weight and distribute pressure. Closed shoes, especially those with supportive soles and elevated heels, provide stability and cushioning. Jandals and bare feet, by contrast, offer little support or protection. This sudden change in footwear dynamics can lead to overloading of tissues in the foot, particularly if combined with increased activity.
When tissues like the plantar fascia are overstressed, they can become inflamed or injured, potentially leading to painful conditions such as plantar fasciitis.
A common scenario: The start of heel pain
Let’s look at an example:
Mr. Bloggs spends most of his year working in an office, seated 80% of the day. He typically wears dress shoes with a slight heel elevation and full foot coverage. He also exercises at the gym a few times a week in well-cushioned training shoes.
Excited for summer, he trades in his usual footwear for jandals and heads to the beach. With more time on his hands, he enjoys long walks on the sand—both in jandals and barefoot. By the second week of his holiday, he starts experiencing nagging pain in his right heel, which feels worse in the morning and after walks.
This scenario is a classic early case of plantar fasciitis. The problem arises because:
- The jandals lack the heel elevation and support his feet are accustomed to.
- Walking on soft, uneven sand places extra strain on his plantar fascia.
- The sudden increase in activity overloads his foot tissues, leading to pain and inflammation.
How to avoid foot pain in summer
While barefoot strolls and jandals are synonymous with summer, taking a few precautions can help you enjoy the season without risking injury:
- Choose footwear wisely,
For casual use, wearing jandals or going barefoot is generally fine. However, for long walks or extended periods of activity, opt for footwear with proper support and cushioning. - Transition gradually,
If you’re used to wearing structured footwear, ease into wearing jandals or going barefoot. Gradual transitions allow your foot muscles and tissues to adapt to the change in support. - Stretch regularly,
Incorporate stretches for your calves, Achilles tendon, and plantar fascia to keep them flexible and reduce the risk of overuse injuries. - Limit high-risk barefoot activities,
Avoid going barefoot in public spaces like shopping areas or city streets to reduce the risk of injury from foreign objects. This is especially critical for individuals with diabetes or peripheral vascular disease, who are at higher risk of complications from foot injuries. - Be realistic about activity levels,
If you’re increasing your activity—whether it’s beach walks or outdoor sports—pace yourself. Gradually increase the duration and intensity to prevent overloading your feet.
Enjoy the freedom of summer footwear, but listen to your feet. If you’re heading out for a long walk, choose supportive shoes instead of jandals. For short, casual outings, jandals are typically fine. Stretch your muscles regularly, transition your footwear sensibly, and stay mindful of any signs of discomfort. By taking these precautions, you can protect your feet and keep pain from disrupting your summer fun.
Pro Tip: If you notice persistent heel pain or discomfort, get in touch. Early treatment can help prevent minor issues from turning into long-term problems.
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