Heel Pain Ruining Your Summer?
Summer should be a time for movement, vacations, and outdoor fun, not limping through your plans with heel pain. But if you’ve noticed foot pain flaring up lately, especially in the mornings or after long walks, you might be dealing with plantar fasciitis, one of the most common causes of heel pain.
At Yeargain Foot & Ankle in Dallas, we treat plantar fasciitis year-round but summer brings its own challenges that can make this condition harder to manage. Here’s why it happens, and what you can do to enjoy your summer without pain.
Why Your Plantar Fasciitis Might Feel Worse This Season
Plantar fasciitis happens when the thick band of tissue that supports your arch (called the plantar fascia) becomes irritated or inflamed. It often causes sharp heel pain, especially first thing in the morning or after standing for long periods.
During summer, several lifestyle changes can make things worse:
1. Unsupportive Footwear
Flip-flops, slides, and flat sandals may look great but they offer little to no arch support. That lack of support puts extra strain on your plantar fascia with every step.
2. Barefoot Walking
Spending more time barefoot around the house, at the pool, or at the beach feels relaxing, but it leaves your foot vulnerable to overuse, especially on hard surfaces like tile or concrete.
3. Increased Activity
Summer travel often means more walking; at airports, amusement parks, sightseeing, or even just being on your feet more during staycations. Without proper support, those long days can lead to inflammation and pain.
4. Dehydration & Heat
Warm weather can increase overall muscle tension and tightness, especially in your calves, which are directly connected to the plantar fascia and can increase strain if not properly stretched.
Signs You Might Have Plantar Fasciitis
If you’re feeling any of the following, it’s worth getting checked out:
- Sharp heel pain with your first steps in the morning
- Stabbing pain in the heel or arch after long walks or standing
- Aching or burning sensation that improves with rest
- Tenderness at the bottom of the heel
Plantar fasciitis typically worsens gradually and if caught early, it’s much easier to treat without aggressive intervention.
How to Prevent & Manage Heel Pain This Summer
While summer can be hard on your feet, a few simple changes can keep plantar fasciitis under control:
1. Upgrade Your Footwear
Look for supportive sandals with built-in arch support, a cushioned sole, and a slight heel rise. Avoid anything completely flat or unsupportive, even indoors.
2. Stretch Daily
Tight calves and Achilles tendons can worsen plantar fasciitis. Add simple stretches to your routine:
- Calf stretches against a wall. You can also use a night splint to assist with this.
- Rolling a frozen water bottle under your foot
- Towel stretches before you get out of bed
3. Alternate Rest with Activity
If you’re sightseeing or on your feet for hours, schedule downtime to elevate and massage your feet to reduce inflammation.
4. Use Orthotics or Inserts
Even temporary arch supports or heel cushions can offload pressure from the plantar fascia and help reduce symptoms, until eventually getting into firm, prefabricated and/or custom orthotics that are more beneficial in the long run.
5. Don’t Push Through the Pain
Ignoring plantar fasciitis often makes it worse and it can turn into chronic pain if left untreated.
When to See a Specialist
Plantar fasciitis is treatable but if the pain lingers or worsens, it’s time to consult a specialist. At Yeargain Foot & Ankle, we provide:
- On-site diagnosis with gait analysis and foot imaging
- Personalized treatment plans including stretching, taping, custom orthotics, or injections
- Strategies to keep you active without aggravating the condition
Get Back to Summer Without Foot Pain
Summer doesn’t have to hurt. If heel or arch pain is slowing you down, Dr. Yeargain and his team are here to help you get back on your feet; comfortably, confidently, and pain-free.
Schedule an appointment with Yeargain Foot & Ankle in Dallas today and enjoy the rest of your summer without heel pain holding you back.
