Get Your Feet Sandal-Ready: A PT’s Guide to Healthy, Strong Feet

Summer is almost here, which means it’s time to break out the sandals, flip-flops, and barefoot beach walks! ☀️ But before you slip into your favorite summer shoes, let’s talk about foot health—because cracked heels, stiffness, and foot pain don’t belong in your summer plans.

At Evolv Physical Therapy & Performance, we know that strong, mobile feet are key to pain-free movement. Whether you're prepping for summer hikes, running on the beach, or just strolling in your sandals, here’s how to get your feet ready!

Strengthen Your Feet & Toes

Your feet have over 100 muscles, tendons, and ligaments—and they need strength just like the rest of your body! Weak feet can lead to pain, poor balance, and even knee and hip issues.

Try these simple exercises:

🦶 Toe Spreading – Practice spreading your toes apart and holding for a few seconds.

🦶 Short Foot Exercise – Press the ball of your foot into the ground and “shorten” your arch without curling your toes.

🦶 Heel Raises – Slowly rise onto your toes and lower back down to strengthen your calves and foot muscles.

Improve Foot & Ankle Mobility

Stiff feet? Limited ankle mobility can cause problems all the way up the chain—impacting your knees, hips, and even back.

Loosen things up with:

✅ Toe Yoga – Lift your big toe while keeping the others down, then switch.

✅ Ankle Circles – Rotate your ankles in big circles to improve mobility.

✅ Towel Scrunches – Place a towel under your foot and scrunch it up with your toes for arch activation.

Show Your Heels Some Love

Cracked, dry heels aren’t just a cosmetic issue—they can also lead to pain and infection.

Keep your heels healthy by:

🦶 Exfoliating with a pumice stone or foot scrub to remove dead skin.

🦶 Moisturizing daily with a thick, hydrating cream.

🦶 Wearing supportive sandals (not just flat flip-flops) to reduce excessive pressure on your heels.

Choose Supportive Summer Footwear

Flat, flimsy flip-flops might be easy to slip on, but they offer zero support—which can lead to foot pain, plantar fasciitis, and even back pain.

Look for sandals with:

✔️ Arch support to reduce strain on your feet.

✔️ A secure strap to prevent toe gripping (yes, that’s a thing!).

✔️ Cushioning to absorb impact when walking on hard surfaces.

Go Barefoot

Summer is the perfect time to build foot strength naturally by walking barefoot—but ease into it! Walking barefoot on grass, sand, or soft surfaces helps activate your foot muscles without overloading them.

👉 Start with short barefoot sessions and gradually increase to avoid soreness.

Get Your Feet Summer-Ready!

Healthy, strong feet aren’t just for looks—they’re key to pain-free movement all summer long! If foot pain, stiffness, or mobility issues are holding you back, we can help.

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