Central Kansas has four seasons, and each one can challenge your feet. Many people don’t realize how much the changing seasons can affect their foot health, as the weather can be a big factor in the condition of your feet.
The experienced podiatrist at Central Kansas Podiatry Associates, Dr. Benjamin Weaver, understands that when people make small adjustments to their foot care routine during each season, they can help prevent injuries, infections, and pain. Here, he discusses a seasonal foot-care plan and explores simple strategies that can help keep your feet in top condition.
Spring Season: Becoming More Active
As the weather warms up, many people are in a hurry to resume outdoor activities like walking, hiking, and sports. While it’s healthy to get back out there for fresh air and exercise, increasing your activity can lead to foot and ankle issues if you're not careful. Some common spring foot concerns include:
- Plantar fasciitis. This common condition causes pain in the heel and arch of the foot when the plantar fascia band that connects the heel to the toes gets inflamed. Plantar fasciitis often flares up when people suddenly increase their activity level.
- Achilles tendinitis. The Achilles tendon, which connects the calf muscle to the heel bone, can become inflamed and painful with overuse.
- Ankle sprains. Uneven terrain on hiking trails and sports fields can cause ankle rolls and sprains.
To help prevent these issues, it’s important to stretch before and after physical activity; perform heel cord stretches to maintain flexibility in your Achilles tendon and calf muscles; and wear supportive shoes appropriate for your sport or activity. If you experience ongoing pain, contact our Central Kansas office for an evaluation.
Summer Season: Avoiding Foot Infections
Hot, humid Kansas summers create the perfect environment for fungal infections to thrive. Common summer foot fungal issues include the following:
- Athlete's foot. This itchy, burning rash between the toes is caused by a fungus that loves warm, damp conditions. If you enjoy swimming at public pools, be sure to wear flip-flops or water shoes to help avoid infections.
- Toenail fungus. Warmer temperatures and increased humidity during the summer months create a perfect breeding ground for these fungi that can cause toenail fungus. Fungal toenail infections cause thickening, discoloration, and crumbling of the nail.
- Foot odor. Sweaty feet trapped in shoes create an ideal breeding ground for odor-causing bacteria.
To prevent fungal infections, keep your feet as dry as possible. After swimming, it’s a good idea to apply an antifungal foot powder or spray to help keep fungus at bay. Wear breathable, moisture-wicking socks and shoes made from natural, porous materials like canvas or leather. Alternate shoes daily to allow them to dry out completely between wears.
Fall Season: Change Your Footwear
As temperatures cool down, it's time to transition from open, breathable summer shoes to more robust, closed-toe footwear. However, it’s important to recognize some common fall foot concerns due to improper footwear:
- Hammertoes and bunions. Cramming feet into narrow, pointy shoes can exacerbate deformities like bunions and hammertoes.
- Ingrown toenails. Tight, ill-fitting shoes put pressure on the toes, increasing the risk of painful ingrown nails.
- Metatarsalgia. This condition causes pain and inflammation in the ball of the foot, often due to inadequate footwear support.
When you choose fall shoes, look for styles with a roomy toe box, low heels, and good arch support. Avoid shoes that pinch, rub, or put excessive pressure on any part of your foot. If you have a bunion or hammertoe, opt for shoes with a soft, flexible upper material and a wide, deep toe box. Also, be sure to trim your toenails straight across, not curved down at the edges, to prevent ingrown nails.
Winter Season: Foot Dryness and Irritation
Kansas winters bring dry air and chilly temperatures that can hurt your feet. Some common winter foot problems include:
- Dry, cracked heels. Cold air and low humidity sap moisture from your skin, leading to painful cracks and fissures.
- Irritation from heavy socks. Thick, insulating socks are essential for warmth but can rub against your skin, causing irritation and blisters.
- Foot and ankle strain. Walking in heavy winter boots and on slippery surfaces strains the muscles and tendons in your feet and ankles.
To protect your feet this winter, moisturize your heels, soles, and any dry, flaky patches. Look for ingredients like shea butter, coconut oil, and vitamin E. Before bed, slather on a thick layer of moisturizer and slip on a pair of soft, breathable cotton socks to lock in hydration overnight.
When shopping for winter socks, choose moisture-wicking materials like merino wool or bamboo to reduce irritation. Make sure your winter boots fit properly and provide adequate support for your arches and ankles. If you're prone to sweaty feet, use a foot powder to reduce moisture buildup inside your boots.