Spring and summer travel season is here, and for many people, that means long airport walks, sightseeing tours, and days spent exploring new cities. Unfortunately, travel can also trigger foot pain — especially if you’re wearing the wrong shoes or ignoring early symptoms.
Recently, Dr. Rion Berg visited Sole Perfection Shoes to discuss one of the most important travel health topics: how to keep your feet comfortable and pain-free while traveling. His conversation with the owner, Jason Brown, revealed the following:
Don’t Buy Travel Shoes the Day Before Your Trip
One of the biggest mistakes travelers make is waiting until the last minute to buy walking shoes. Even high-quality shoes may need time to break in. Wearing brand-new shoes during a vacation can lead to:
- Blisters
- Heel pain
- Arch pain
- Toe irritation
- Foot fatigue
Instead, try to buy your travel shoes at least 2–3 weeks before your trip. This gives your feet time to adjust and allows you to discover any pressure points before you’re walking 15,000 steps a day in another country.
Make Sure You Get A Proper Fit
Buying shoes at a store with expert shoe fitters is vital to getting a proper fit. For example, Sole Perfection Shoes in Shoreline uses foot scanning technology, measurements, and gait analysis to help match people with the right shoes and arch supports for their foot type.
Some people have:
- Flat feet
- High arches
- Overpronation
- Uneven pressure points
- Instability while walking
These issues may not cause major problems during everyday activities, but they often become much more noticeable during travel when people dramatically increase their walking.
Adding A Shoe Insert Can Help Prevent Foot Pain and Fatigue
Many athletic shoes have advanced cushioning technology, but the removable insert inside the shoe is often surprisingly flimsy. For travelers with mild foot pain or fatigue, adding a supportive over-the-counter arch support can make a huge difference.
Supportive inserts may help:
- Reduce strain on the plantar fascia
- Redistribute pressure
- Improve stability
- Decrease foot fatigue during long walking days
There is no “perfect” insert for everyone. Some people need softer cushioning, while others benefit from firmer support or higher arches. If a shoe insert is not sufficient, you'll need to see a podiatrist for custom orthotics. See below.
Don’t Ignore Foot Pain Before Vacation
Many people hope their foot pain will simply disappear before their trip. Unfortunately, travel usually makes existing foot problems worse.
If you already have:
- Heel pain
- Arch pain
- Ball-of-foot pain
- Tendon pain
- Swelling
- Burning or numbness
it’s important to address the issue before traveling.
Long days of sightseeing can quickly turn a mild problem into severe pain that limits your trip.
When Should You Consider Custom Orthotics?
Not everyone needs custom orthotics, but they may be helpful if:
- Over-the-counter inserts are not enough
- You have chronic foot pain
- You have significant flat feet or high arches
- You’ve had recurring injuries
A podiatric evaluation can help determine whether custom support is necessary.
Additional Tips to Prevent Foot Pain While Traveling
Here are a few simple ways to keep your feet healthier during your next trip:
Rotate Shoes
Avoid wearing the same shoes every day if possible.
Wear Compression Socks on Flights
These may help reduce swelling during long flights.
Stretch Your Calves and Feet Daily
Tight calf muscles often contribute to heel and arch pain. Here are some tips for stretching your calf muscles.
Stay Hydrated
Dehydration can worsen muscle cramping and swelling.
Listen to Early Warning Signs
Pain is your body’s way of telling you something is wrong. Don’t push through severe discomfort.
Healthy Feet Make Travel More Enjoyable
On vacation, your feet need to carry you through multiple airport terminals, walking tours, and other adventures. Investing in supportive footwear and addressing foot pain early can help you stay active and comfortable and fully enjoy your trip.
If you’re struggling with foot pain before an upcoming vacation, a professional shoe fitting and podiatric evaluation may help prevent small problems from becoming major travel disruptions.
