As the weather warms up, runners across Northeast Ohio are taking to the trails, streets, and parks to soak up the sunshine and log some miles. While the summer season is perfect for staying active, it also brings unique challenges—especially when it comes to foot care.
At Podiatry of Greater Cleveland, we know that a solid run starts from the ground up. If you’re planning to stay active through the heat, here are some must-know tips to keep your feet healthy, supported, and injury-free all summer long.
🌡️ 1. Watch for Heat-Related Foot Swelling
Heat naturally causes blood vessels to expand, which can lead to swollen feet and ankles. For runners, this can mean tight shoes, pressure points, and increased risk of blisters or injuries.
What you can do:
- Choose running shoes with a little extra room in the toe box
- Run during cooler hours (early morning or evening)
- Elevate your feet after your run to reduce inflammation
- Stay well hydrated—dehydration makes swelling worse
🧦 2. Moisture Management is Key
Summer running = sweat—and your feet are no exception. Excess moisture creates a perfect environment for blisters, fungal infections (like athlete’s foot), and nail problems.
Tips to stay dry:
- Always wear moisture-wicking socks (no cotton!)
- Use antifungal powder or spray if prone to sweaty feet
- Rotate your running shoes to allow them to dry out between runs
- Let your feet breathe post-run before putting on tight socks or shoes
👟 3. Don’t Neglect Your Footwear
Running shoes aren’t just an accessory—they’re your first line of defense against injury. Heat and sweat can accelerate shoe breakdown, reducing support and shock absorption.
Be sure to check the age and condition of your shoes:
- Replace running shoes every 300–500 miles
- Look for worn tread, flattened cushioning, or uneven soles
- Visit a specialist to get properly fitted for your foot type and gait
💥 4. Prevent & Manage Common Summer Injuries
The most common foot issues runners face in the heat include:
- Plantar fasciitis (heel pain)
- Achilles tendinitis
- Shin splints
- Blisters and toenail trauma
Early treatment is key. Don’t wait until you’re limping to call your podiatrist. The earlier an issue like heel pain or tendon irritation gets addressed, the faster and easier the recovery.
🧴 5. Sunscreen Isn’t Just for Your Face
Surprisingly, many runners forget that the tops of their feet are highly exposed to UV rays. Long runs in the sun can lead to sunburn, peeling, and long-term skin damage.
Be sure to apply broad-spectrum SPF to your feet (and don’t forget between toes!) before heading out.
🩺 6. When to See a Podiatrist
Pain is never “just part of running.” If you notice:
- Ongoing heel or arch pain
- Sudden sharp pain during activity
- Swelling that doesn’t go down
- Discoloration or bruising in the toenails
…it’s time to make an appointment. A podiatrist can diagnose the issue, provide custom orthotics, suggest better footwear, or offer advanced treatments like shockwave therapy or physical therapy referrals.
🏁 Final Thoughts: Train Smart, Run Strong
Running in the summer can be incredibly rewarding—as long as your feet are prepared. With a little planning and the right support, you can log miles all season long without sidelining yourself with avoidable injuries.
Ready to make sure your feet are race-day ready?
📞 Call Podiatry of Greater Cleveland at (440) 660-2990 or
🌐 Visit clevelandfoot.com to schedule an appointment with our team of foot and ankle specialists.
Stay safe, run smart, and treat your feet right this summer. You’ve got miles to go—we’ll help you get there pain-free.