Always Struggling with Ankle Pain During Summer?
As the weather warms up and flip-flops come out, it’s easy to forget that our feet are about to do a whole lot more work than they’re used to. This may result in ankle pain and other injuries occurring.
Why Your Feet Might Struggle This Summer
Most of us spend the cooler months in structured, supportive shoes that do a lot of the work for our ankles and arches. Come summer, many switch to minimal footwear like flip-flops or sandals, which offer little to no support. This sudden change can lead to common problems such as:
- Plantar fasciitis
- Heel pain
- Tendon inflammation
- General foot and ankle discomfort
The Transition Trap
While our feet are naturally designed to adapt to different surfaces barefoot, modern lifestyles (and footwear) limit how much they work. When we ditch the sneakers for flip-flops, our underused muscles are forced to catch up fast, often leading to strain and injury.
To help combat this, we can prepare our ankles for the transition by training up different muscles. Here are three super simple exercises you can incorporate into your daily routine, to help your ankles make a pain-free transition into summer.
- Toe Walks (Strengthens calf)
- Rise up on your toes.
- Walk slowly without letting your heels drop.
- Do this for 1 minute in the morning and evening.
- Heel Walks (Targets front ankle muscles)
- Walk on your heels, toes lifted.
- Another 1-minute drill while brushing your teeth.
- Foot Jumps (Builds foot control and endurance)
- Jump in place, landing softly on your mid-foot.
- Keep the heels light.
- Start with 10–15 seconds, rest, then repeat.
- Progress to hopping on one foot for an extra challenge.
Watch Paul give more detail in the video below.Â