After a long winter, the desire to get out and move when summer arrives is almost contagious. Whether it’s walking around the neighborhood, gardening, golfing, or spending long days at the park with grandkids, warmer weather naturally brings more activity.
But if you have arthritis in your feet or ankles, summer can also bring more aches and stiffness.
The good news? Having arthritis doesn’t mean you have to sit out the season. In fact, staying active is one of the best things you can do for your joints — you just need to be smart about how you move and protect them.
Here are some expert tips from Kelly L. Geoghan, DPM, on enjoying summer activities without worsening arthritis pain.
When your joints hurt, it’s tempting to rest as much as possible. But beware: Too much inactivity can make arthritis feel worse.
Movement helps keep joints flexible, supports circulation, and prevents stiffness from settling in. The key is consistency, not intensity.
A common mistake you can make in the summer is suddenly doing way more activity than your body is used to — especially if it was a harsh winter that kept you indoors.
Instead, build activity gradually. Short, regular walks or manageable outdoor activities feel much better than occasional all-day marathons.
Summer footwear can be tough on arthritic joints. Flip-flops, unsupportive sandals, and worn-out sneakers may feel convenient, but they often force your feet and ankles to work harder or put them in awkward positions.
This year, swap fashion for true support and look for shoes that provide:
If sandals are your go-to in the summer, don’t panic. These days, there are several supportive options that are much better for your feet than completely flat or flimsy styles.
If your arthritic feet or ankles are feeling especially inflamed, high-impact activities like running or jumping may aggravate symptoms. But that doesn’t mean you have to stop moving altogether; you may just need to swap in some low-impact options.
Walking, swimming, cycling, or water aerobics are great choices that provide movement without putting excessive stress on sore areas. Swimming is particularly helpful because being in the water reduces pressure on joints.
Summer heat, increased activity, and prolonged standing worsen swelling. If your joints become swollen, stiff, or increasingly painful after activity, it may be a sign that you’re pushing too hard.
Taking breaks, elevating your feet, using ice, and modifying activity can help calm irritated joints before symptoms spiral into a bigger flare-up.
Tight muscles and stiff tendons add extra stress to already irritated areas. That’s why we recommend regular stretching to improve flexibility and reduce pressure around arthritic joints.
Simple calf stretches, ankle mobility exercises, and gentle foot movements can make daily activities feel more comfortable, especially before longer walks or outdoor activities.
Orthotics, braces, or supportive inserts significantly improve foot alignment and reduce pressure on painful areas. For people with arthritis, that extra support often means less discomfort during daily activities.
Custom orthotics may be especially helpful if arthritis changes how you walk or causes uneven pressure in your feet.
Arthritis can be painful and disrupt your plans, but if you team up with Dr. Geoghan, it doesn’t have to completely throw off your summer. With a few tweaks to your routine and a tailored-to-you treatment plan, you can spend this summer staying active instead of watching from the sidelines.
If you have any questions about arthritis or you’d like to get started with treatment, contact Kelly L. Geoghan, DPM, in Lutherville, Maryland, today.
