After months of bundling up in thick socks and winter boots, it’s finally time to embrace warmer weather.
But before you slip into sandals or go barefoot, take a moment to consider your foot health. A sudden switch to lighter footwear — or no shoes at all — can put your feet at risk for discomfort and injury.
Tehreem Sajjad, DPM, a podiatrist at The Hospital of Central Connecticut Orthopedic Clinic, shares expert advice on how to keep your feet healthy this spring.
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Download the app1. Practice good foot hygiene.
Keeping your feet clean and dry is a simple, but effective way to prevent problems.
“Fungal infections like athlete’s foot thrive in moist environments,” says Dr. Sajjad. “Washing your feet daily, drying them thoroughly—especially between the toes—and changing socks regularly can help keep infections at bay.”
If your feet tend to sweat, try a foot powder or antifungal spray to reduce moisture and prevent odor.
> Related: 5 Worst Shoes for Your Feet
2. Protect your feet from the sun.
It’s easy to forget about sunscreen when it comes to your feet — but the tops of your feet are especially vulnerable to sunburn.
“If you’re wearing sandals or going barefoot, apply sunscreen with at least SPF 30 to protect against UV damage,” Dr. Sajjad advises. “Sunburned feet can be surprisingly painful.”
3. Ease into new activities.
After a long winter, it’s tempting to jump right back into outdoor activities — but doing too much too soon can lead to overuse injuries.
“Start with short walks and gentle stretching to give your feet time to adjust,” Dr. Sajjad says. “Pay attention to any discomfort and back off if you feel pain.”
Building up gradually can help prevent issues like plantar fasciitis and stress fractures.
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4. Choose the right spring shoes.
We get it — spring shoes can be cute. But flimsy flip-flops and unsupportive flats can wreak havoc on your feet.
“Shoes without arch support or cushioning can lead to blisters, calluses, and arch pain,” Dr. Sajjad warns. “Look for shoes with good support and a cushioned sole.”
If you know you’ll be walking a lot, swap out flip-flops for sandals with more arch support or opt for sneakers.
5. Watch for springtime irritants.
Warmer weather means allergy season — and that includes your skin.
“Allergic reactions and irritants like pollen can cause itchy, irritated feet,” says Dr. Sajjad. “Wearing breathable socks and keeping your feet clean and dry can help.”
Try using moisture-wicking socks and let your shoes air out between wears.
6. Don’t ignore foot pain.
If you start to notice foot pain — especially in the heel or arch — don’t brush it off.
“Plantar fasciitis often flares up in the spring as people increase their activity,” Dr. Sajjad explains. “Stretching exercises, supportive footwear, and orthotic inserts can help relieve discomfort.”
If pain persists, contact your primary care provider or podiatrist. Early intervention can prevent minor issues from turning into bigger problems.
