Whether you’re heading off on holiday, meandering through the backstreets or dashing through an airport, your choice of footwear could make the difference between arriving with happy feet ready for dancing or spending the evening searching for an ice pack.
Summer is the season when many of us abandon supportive shoes in favour of flip-flops, sliders and sandals. They may feel wonderfully cool, but not all summer footwear is created equal. In fact, the shoes we reach for most often in hot weather can have a surprisingly big impact on our feet, ankles, knees and even our posture.
Why feet swell in summer
If your shoes feel tighter by late afternoon, you’re not imagining it.
Warm weather causes blood vessels to widen, increasing blood flow to help cool the body. Gravity then does the rest, allowing fluid to collect in the feet and ankles. Long periods of standing, walking or sitting—particularly on flights—can make swelling even worse.
That’s why footwear with adjustable straps or a little extra room often becomes your best friend on hot days.
Trainers: still the champions
They might not be the coolest option temperature-wise, but trainers remain the healthiest choice if you’re planning a full day on your feet.
Good trainers cushion every step, support the arch and absorb much of the impact that would otherwise travel through your knees and hips. Modern mesh trainers also breathe far better than older designs, making them surprisingly comfortable in summer.
If your itinerary includes sightseeing, museums or a day exploring Malta’s historic streets, your feet will almost certainly thank you.
Flip-flops: wonderful servants, terrible masters
There’s something wonderfully freeing about slipping into a pair of flip-flops. They’re perfect for the beach, pool or popping outside.
The problem begins when they become your all-day shoe because there’s nothing securing the foot, your toes spend every step gripping the sole to stop it flying off. Over thousands of steps this can tire the muscles of the foot, shorten your stride and alter the way you walk.
Regular overuse has been linked with sore arches, heel pain, Achilles tightness and tired calves.
Think of flip-flops as beachwear rather than walking shoes.
Sliders: not quite the upgrade you think
Sliders have become a fashion staple, but they share many of the same drawbacks as flip-flops.
Without a heel strap, your foot still has to work harder to keep the shoe in place. While many have thicker cushioning than flip-flops, they’re rarely designed for hours of walking.
They’re ideal for around the pool, less so for a day wandering a hot city.
Sandals: choose wisely
A thin, completely flat sandal with little more than a decorative sole offers very little support.
Look instead for styles with:
• adjustable straps
• a contoured footbed
• a supportive sole
• a slight heel cup
Leather sandals also tend to breathe better than plastic or synthetic materials, helping reduce sweaty feet on humid days.
Crocs: from fashion faux pas to foot favourite?
Love them or loathe them, Crocs have quietly earned respect from many healthcare professionals.
Their roomy design allows feet to swell naturally in hot weather, while the lightweight cushioning absorbs impact surprisingly well.
They’re also popular with nurses, chefs and healthcare workers who spend hours on their feet.
The downside? Standard Crocs don’t provide a great deal of arch support and the loose fit isn’t ideal on uneven ground.
They’re best kept for casual wear, recovery after a long walking day or around the house.
Cork footbeds: the quiet overachievers
Sandals with moulded cork footbeds have developed something of a cult following—and with good reason.
As they mould to your feet over time, they provide support across the arch while still allowing toes to spread naturally. Adjustable buckles also make them ideal when feet swell in warmer weather.
They’re one of the best compromises between comfort, breathability and long-distance walking.
Flying? Your shoes matter more than you think
Aircraft cabins create the perfect conditions for swollen feet. Lower cabin pressure, hours of sitting and reduced movement all encourage fluid to collect around the ankles.
The smartest choice is a roomy pair of trainers or supportive sandals that can be loosened if necessary. Tight shoes, high heels and narrow footwear often become distinctly uncomfortable before you’ve even landed.
If you’re flying long haul, compression socks can make an even bigger difference than changing your shoes alone.
a note from the pros about your ties …. allow your toes more room.
Shoes with a wider toe box allow the foot to spread naturally during walking, improving balance and reducing pressure on joints. Many experts now believe that constantly squeezing feet into narrow footwear contributes to problems such as bunions and forefoot pain later in life.
Sometimes giving your toes a little breathing space is one of the healthiest fashion choices you can make.
If you’re travelling this summer, one of the simplest tricks is to pack two different pairs of shoes and alternate between them. Different footwear places slightly different demands on your muscles, reducing fatigue and giving your shoes a chance to dry between wears. A cooling spray too will help with long days with a quick turnaround for a long night!
Your feet carry you through thousands of steps every day, don’t they deserve a little thought before you pack your suitcase?
