What do summer shoes do to your joints?
As the summer heat rolls in many of us slip into flip-flop and sandals, but they can have a significant impact on your joints. Let’s dive into how your summer footwear affects your joints and what you can do to keep them healthy all summer long.
Are flip-flops really that bad?
“When your shoes lack adequate support, your entire body can be affected,” explains PIH Health Physician Harvey Chou MD. “Unsupported footwear opens the door to poor walking habits such as overpronation (foot rolls inward) and supination (foot rolls outward), harder impact levels from inadequate cushioning, and altered gait (changes in the way we walk).”
Watch out for these common problems from walking in flip flops or sandals:
- Plantar fasciitis: Without proper support, your feet must work harder to absorb impact, which can lead to discomfort and pain. This common and often painful condition affects the heel and the bottom of the foot with sharp pain.
- Knee Pain and Shin Splints: Poor foot alignment can transfer stress to your knees, potentially causing or aggravating knee pain. Overuse of the shin muscles to control foot position in a shoe lacking structure or support can cause shin splints. This results from muscle fatigue and inflammation, leading to pain
- Hip and Back Problems: Your hips and lower back are connected to your foot mechanics. Changes to your gait, the pattern of how you walk, can cause misalignment of your spine and raise discomfort through your hips and back.
What Can You Do?
Avoid walking into joint issues this summer. Consider these tips:
- Rotate Your Footwear: Avoid wearing the same type of shoe every day. Rotate between supportive sandals and supportive styles to give your joints a break.
- Limit Wear Time: Try to reserve flip-flops and sandals for short durations. For longer periods, choose comfortable shoes with better support.
- Use Inserts: Look for sandals or flip-flops that offer built-in arch support and cushioning. Try adding orthotic insoles to your favorite summer shoes to enhance support and cushioning.
- Stretch and Strengthen: Incorporate foot-strengthening exercises into your routine. Simple exercises like toe curls, calf raises, and arch lifts can improve foot stability and support joint health.
By choosing supportive options and paying attention to how your body feels, you can enjoy summer without compromising your foot and joint health. Visit PIHHealth.org/Find-a-Doctor to find a doctor.
