How to summer proof your feet and stop horror corns, cracked heels and fungal infections ruining your holiday

The Sun

3 days ago

FROM barefoot beach days to long walks in the sun, summer can be tough on the soles of the feet - and everywhere else too.
You might be squashing your toes into strappy heels for a wedding, or getting sweaty in socks and trainers with the kids in the park.
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All of this can wreak havoc on the health of your feet - not to mention their appearance in flip flops!
Simone Paul, CEO and podiatrist of The Footlift London Clinic, tells Sun Health: 'Summer months see an increase in appointment requests for me every year as cracked heels, Athlete's foot and hardened callused heels cause concern, pain and embarrassment for some clients.'
There are currently more than 15,000 podiatrists in the UK. But the NHS anticipates a nine per cent increase in demand in the coming years.
Want to keep your trotters looking great this summer and avoid having to make a trip to a specialist?
Whether it's brittle or ingrown nails or sunburned ankles, here Simone explains the most common foot ailments that affect summer feet and how to sort them at home…
1. CORNS
'A CORN is a hard layer of skin that can develop anywhere on the foot but commonly occurs on the toes, tops or sides of the feet,' Simone says.
'It develops when the skin tries to protect itself from an area of friction so they often come along in the summer thanks to strappy or unsupportive sandals.'
Anyone can get corns, but they are most common in those who wear ill-fitting shoes and people with foot deformities.
Age also increases your likelihood of developing them, due to decreased fat pad cushioning and changes in gait.
'The clinical treatment involves enucleating corns - taking out the nucleus or centre - because corns are essentially cones that form into the skin,' Simone says.
Woman's feet turn yellow after stress triggers debilitating condition
'But that shouldn't be attempted by anyone other than a podiatrist or professional.
'At home, you can use an emery board to file down the hard skin.
'Make sure the feet are dry - i.e. before you shower - as dead skin is exfoliated more efficiently and there is less risk of fungal or bacterial infection.
'Keep feet moisturised, and if they're occurring with one set of sandals or shoes repetitively, switch them or take them to a shoe repair shop to see what can be done to improve the padding.'
2. CALLUSES
LIKE corns, calluses are very common.
'They are layers of hardened skin that cover a wider surface area and are caused by lack of moisture and repetitive widespread friction,' Simone says.
Calluses can develop in any shoes, but sling-backs and flip flops are particularly problematic, especially around the heel and forefoot.
'Calluses can also develop because feet have become accustomed to the shock absorption of trainers and there's less cushioning as the soles of the feet are in more contact with the ground when walking barefoot or wearing thin fashionable sandals,' Simone adds.
So how do you get rid of them?
'A pedicure can help,' Simone says. 'At The Footlift London Clinic, this involves a podiatrist cleansing and treating the area, gently removing and exfoliating hard skin and corns before applying a vegan collagen mask to regenerate and hydrate the skin.
'At home you could use a foot file when your feet are dry. Then, after showering or soaking them, make sure you apply a cleansing and hydrating foot cream.
'If you don't have a foot specific cream, general moisturisers are not as effective but will still offer hydration, and you can even mix THEM with Vaseline for an extra injection of moisture.
'Don't be tempted to use a cheese grater style foot file or a Ped Egg; these are terrible for the skin.'
3. CRACKED HEELS
WE'VE all been there. You grab your favourite sandals from the bottom of your wardrobe and slip them on, only to find your heels are dry and cracked.
This can have many causes, but tends to be worse in the summer.
'Heat, sun exposure and going barefoot can all contribute to cracked heels,' Simone says.
'Prolonged time on your feet can also be a contributory factor.
'Feet are desperate for moisture year-round but especially in the summer.'
The best and worst summer shoes for your health
SUMMER and warmer temperatures can wreak havoc on our feet thanks to inappropriate footwear, warns podiatrist Simone Paul.
She says: "Summer is when the most foot problems walk through our doors.
"Our podiatrists see a noticeable rise in foot issues when the temperature rises because people often switch from supportive, protective footwear to styles that offer little to no structure.
"Not only does this increase the risk of ongoing discomfort, but of blisters, ankle sprains, fungal infections, and bruised nails.
"During warmer weather, our feet swell significantly, and without considering materials, foot structure, or skin protection, even a short walk in the wrong shoes or sandals can lead to painful outcomes."
There are ways you can keep your feet sweet and protected as the mercury rises though.
"I recommend using a foot cream to prevent cracks, keep the skin hydrated, and reduce friction-related marks," says Simone.
"It is also essential to apply SPF to your feet when wearing open sandals as the tops of the feet can burn easily in direct sun."
Want to make sure you're wearing the right kind of shoes too? Here, Simone reveals the five pairs - and five that could be doing more harm than good.
THE BEST SUMMER SHOES
ASICS Gel-1130. Simone says: 'These classic ASICS running trainers offer excellent shock absorption and cushioning. The Gel-1130 is lightweight and breathable with a solid heel counter, making it ideal for long walks, daily wear, and warm conditions.'
Ecco Yucatan Sport Sandals. Simone says: 'Ecco Yucatan Sport Sandals are versatile and come with adjustable straps which help accommodate the arch. They're perfect for city walking, holidays, or light trekking as they balance comfort with stability and breathability.'
Vivobarefoot Tracker Sandal. Simone says: 'Vivobarefoot Tracker Sandals are designed to mimic natural foot movement. These are lightweight, foot-shaped, and highly breathable. Despite their minimal design, they offer excellent stability and are incredibly comfy.'
Birkenstock Arizona Sandals (cork sole). Simone says: 'Birkenstock Arizona sandals possess a cork-latex footbed which offers reliable arch accommodation and gradually moulds to your individual foot shape over the time you wear them. However, they should be replaced every two years as worn cork can degrade, harbour bacteria and fungi, and release a waxy residue on the soles of the feet.'
FitFlop GEN-FF Adjustable Webbing/Leather Back-Strap Sandals. Simone says: 'GEN-FF adjustable sandals offer midfoot security, adjustable straps, and reduced toe-gripping. They're stylish yet practical and provide structure at the midtarsal joints, which means they support your arch and ankle for all-day wear.'
THE SUMMER SHOES TO AVOID
Flip-flops. Simone says: 'Flip-flops are a leading cause of foot and ankle sprains. With constant toe-gripping action, they often lead to muscle fatigue, irritation, and skin splitting between the first and second toes, raising the risk of infection. They're simply not foot wear that was designed to be worn for any length of time at all.'
Crocs. Simone says: 'I know lots of people swear by them, especially in the summer, but while Crocs are very well ventilated and popular, they're not designed for walking for more than an hour. Grit and debris easily enter through the holes, causing rubbing, blisters, and skin irritation, especially during long wear and the strap is not sturdy enough to hold the rearfoot, meaning that the foot skips backwards and forwards.'
Suede loafers or flats worn without socks. Simone says: 'Suede loafers trap heat and moisture. Without socks, feet are more prone to blistering, odour, fungal infections, and friction-related injuries. Sweat build up can also lead to itchy, irritated skin and spore development.'
Backless flat sandals. Simone says: 'Backless flat sandals force the toes to grip with every step, causing muscular strain, poor posture, and imbalance, especially as feet naturally swell in hot weather.'
Fluffy-lined sliders. Simone says: 'Soft, fleece-lined sliders may be cosy in winter but are unsuitable for summer. The overly soft soles promote excessive pronation, contributing to arch pain and ankle instability. The warm lining traps sweat, creating the perfect environment for bacterial or fungal buildup.'
If you want to treat cracked heels at home, try applying a foot cream and nail drops for hydrated skin.
'For an intense treatment, you can wrap the heel in cling film with moisturiser on,' Simone adds.
'Cracked heels will only get worse, not better, so it's best to treat them as soon as the fissures appear.
'Otherwise they can develop into wounds which can lead to ulceration, infection and change the integrity of the skin.'
4. BRITTLE NAILS
'YOU don't need to look much further than an airport departure lounge to know pedicures are popular in the summer,' Simone says.
'But shellac, gels and polishes can leave nails brittle, which means they can snap easily, and regular gel polish application removes keratin from the nail and can suffocate the nail bed, leading to flaking and brittleness.'
She recommends using nail drops enriched with active ingredients, such as almond oil, tea tree, spearmint and lime.
We tend to over-cut the nails during summer because we don't want people to think we've got long toenails, but that can cause problems
Simone Sandra PaulPodiatrist
'Gently file the length of the nail and apply a drop of the product to the cuticle and nail plate,' Simone says.
'Making sure you are not deficient in vitamins and collagen is also important.
'If you've got really thin nails or lines going down them, it could be an indication that you need to start taking vitamin D, which is the only vitamin recommended by the NHS for autumn and winter consumption.'
5. BLISTERS
ANYONE who's bought new holiday shoes will likely know the pain that comes from blisters.
'They occur from friction where skin rubs against footwear and are often found on the heel or toes,' Simonme says.
'If the blister has popped and is open, clean plasters and antiseptic cream or spray will help keep the wound clean. Otherwise, blisters are best left alone.
'But if they're blood filled, a quick online appointment with a podiatrist is recommended because it could lead to a wound followed by an ulcer.
'If long walks are on the cards during the summer, applying a cleansing and hydrating foot cream does actually prevent friction as it's almost like an invisible glove on the feet.
'Blisters need to be kept dry in order to heal so avoid tight shoes and synthetic materials while it repairs.'
6. SUNBURN
SUNBURN is one of the most common summer afflictions. And yes, this often involves the feet.
Most of us are pretty good at applying SPF to our faces and bodies, but we frequently forget about our feet.
Simone says: 'I see a lot of sunburned feet in the summer months.
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'Mostly they're a part of our bodies we keep covered up so they can be prone to going red and burning pretty quickly.
'Depending on how badly the feet are burned, always keep the area dry and clean and apply an antiseptic cream, such as Savlon.
'Feet can blister and peel like anywhere else on the body so if you're out sunbathing, don't do it two days in a row and apply SPF 50 to the soles and tops of feet.'
7. INGROWN NAILS
IF you've ever had an ingrown toenail, you'll know how painful they can be.
While they can happen at any time of year, ingrown nails become increasingly common during the summer months.
'This is because the feet swell significantly during high temperatures,' Simone says.
'Couple this with warmth and humidity and swollen hot toes often get squashed into shoes they'd normally fit in.
'We tend to over-cut the nails during summer too because we don't want people to think we've got long toenails, but that can cause the nails to grow inwards a little bit more thanks to poor cutting techniques.
'Podiatrists cut the nails in a safe way and also remove the offending spike of nail causing the ingrown infection.
'But if you're treating at home, a salt water foot bath can help if the area is swollen.
'Don't cut the nails too short and apply a plaster if there's pus coming out of the sides.
'Open toed shoes can reduce the pressure and pain of an ingrown nail too, as can gently lifting the edges of the nail daily.'