Don’t Forget Your Feet: Protect Them from Sunburn
When we are in the middle of a heat wave, chances are you head to the beach or pool to cool off. You might remember to apply sunscreen to your arms, shoulders, and face… or maybe you skip it altogether.
Either way, you spend hours in the water, walking on hot sand, or relaxing in the sun. Then suddenly you notice it—your feet are burning.
You look down and realize… your feet are sunburned.
Yes, your feet—both the tops and the bottoms—are vulnerable to the sun’s rays. And without protection, they can burn just as badly as any other part of your body. And that becomes difficult to put on shoes. Ouch!
Why Sunburn on Your Feet Is a Bigger Deal Than You Think
Sunburn happens when your skin is exposed to ultraviolet (UV) rays—invisible rays from the sun that damage skin cells. This damage can start in as little as 15 minutes.
Too much exposure can lead to:
- Swelling (your skin becomes inflamed and puffy)
- Blistering (fluid-filled pockets caused by deeper skin damage)
- Long-term risk of skin cancer, including melanoma (the most serious type of skin cancer)
The skin on your feet is especially sensitive. When it burns:
- It turns red and feels hot
- Walking becomes uncomfortable
- Wearing shoes can be painful, even sandals
- Peeling often follows a few days later, leaving the new skin tender for a while
In short—sunburned feet can slow you down fast.
How to Treat Sunburned Feet
If your feet do get burned, focus on cooling the skin, reducing inflammation, and preventing further irritation.
Start with the basics:
- Hydrate well – Drinking fluids helps your skin heal from the inside out
- Wear open footwear – Barefoot is most comfortable, but sandals or loose shoes, when necessary, reduce friction on sensitive skin
- Elevate your feet – Helps reduce swelling and gives them a better opportunity to heal more quickly
For pain relief and healing:
- Take over-the-counter medications like acetaminophen (Tylenol®) to ease pain and inflammation
- Soak your feet in cool (not cold) water with baking soda to calm the burn
- Apply Aloe Vera to cool and calm the burn, especially after a baking soda soak
- Apply cool compresses, or use:
- Black tea bags (contain tannins that can soothe skin)
- Witch hazel (a natural astringent that reduces inflammation)
Natural cooling remedies:
- Milk, yogurt, or baking soda compresses can help draw heat out of the skin
(Apply, let dry, then rinse with cool water)
Moisturize properly:
- Use aloe vera or sunburn gels to soothe and hydrate
- Avoid heavy creams—they can trap heat and clog pores
Important:
- Do not pop or scratch blisters—they protect the skin underneath and reduce infection risk
If swelling or pain is severe—or not improving—see your doctor.
The Smarter Move: Prevent It in the First Place
Prevention is simple—and far less painful.
- Use sunscreen with SPF (Sun Protection Factor) 15 or higher
(SPF measures how well sunscreen protects your skin from UV rays) - Apply it to:
- Tops of your feet
- Soles (yes, even the bottoms can burn!)
- Ankles
- Reapply after swimming or sweating
- Don’t skip sunscreen just because you’re wearing sandals—your feet are still exposed
- Limit barefoot time in direct sun
- Avoid peak sun hours (10 a.m. to 2 p.m.) when UV rays are strongest
- Stay hydrated to reduce heat-related swelling
- Use full-coverage water shoes to protect the feet from sun exposure, especially if you are going to be exposed for long periods of time
Keep Your Feet Comfortable All Summer Long
Sunburn isn’t the only thing that can bother your feet in the summer.
Flip-flops and flat sandals often lack support, which can lead to:
- Corns and calluses (thickened skin from pressure or friction)
- Arch pain (strain in the middle of your foot)
- Heel pain (often linked to poor shock absorption)
The fix? Proper support.
ezWalker® Performance Insoles are custom-designed for each foot, helping:
- Improve alignment (biomechanics—how your body moves when you walk)
- Reduce pain and fatigue
- Provide all-day support and comfort
Because they’re ultra-thin and ¾ length, they fit easily into:
- Athletic shoes
- Dress shoes
- Casual footwear
- Even sandals and especially water shoes
- Sandals must have a removable insole or be completely flat to work well with ezWalker® custom orthotics
Ask about our cosmetically correct custom solutions for sandals with removable insoles. No one will ever know you’re wearing custom orthotics, but your feet will.
Enjoy Summer—Without the Foot Pain
A little prevention goes a long way.
Protect your feet from sunburn, support them properly, and you’ll stay comfortable no matter where summer takes you.
Because when your feet feel good… you feel good!
Note: If you follow these guidelines and your pain persists, you may have a more serious condition. See your physician for a more complete diagnosis and treatment.
