Summer Strain: Preventing Back and Foot Pain During Travel and Outdoor Fun
- Dr. McHardy
- Jul 29
- 4 min read
Summer is the perfect time for fun road trips, long walks, and outdoor adventures. However, while the sunshine invites us to travel, move, and explore, it can also strain your spine and feet. If you aren’t careful, all that extra movement and air, car, or train travel can lead to painful consequences.
At Parkway Back and Foot Clinic, in the summer, we tend to see an increase in cases of back pain and foot pain as patients try to balance activity and travel with comfort. Let us guide you on how to protect yourself without missing out on the summer fun.
How Summer Activities Impact Your Spine and Feet
Hot weather influences our mobility, posture, and physical activity. Whether you are walking barefoot on the beach, carrying heavy bags through an airport, or standing for hours at a summer event, your spine and feet take a hit.
Heat and humidity can accelerate muscle fatigue. Sweat reduces the grip on footwear, making slips and tweaks more common. Sandals and flip-flops, though convenient, offer little support, which means posture suffers, leading to strain from the feet upward.
Common Summer Injuries We See and How to Avoid Them
At our clinic, the most frequent injuries during warmer months are:
Lower back strain from lifting luggage or coolers incorrectly
Plantar fasciitis flares from increased barefoot walking
Ankle sprains from unstable footwear on uneven terrain
Shin splints and heel pain after ramped-up walking or hiking
To reduce the risk, follow these travel injury tips:
Use proper lifting techniques: bend at the knees, not the waist
Limit walking barefoot, especially on hard surfaces like concrete
Replace worn-out sandals with structured options
Gradually increase physical activity rather than diving into intense routines
Travel Tips to Prevent Back and Foot Pain
Plan ahead.
Adjust your car seat so your hips are slightly higher than your knees. Use lumbar support, stay hydrated, and take short walks or stretch stops every 60 to 90 minutes. Consider pre- and post-trip summer chiropractic care to relieve strain from long drives. Whether you are heading up north or flying across the country or even the world, long travel days can wreak havoc on your musculoskeletal system.
To prevent back pain while travelling:
Pack light and use rolling luggage with long handles
Support your lower back with a pillow or rolled-up towel during drives
Take frequent breaks to stretch and walk around every hour, if possible
Use cruise control when possible to relax your driving leg and hip
To reduce foot pain in the summer:
Wear compression socks on flights to reduce swelling
Stretch your calves and ankles before and after travel
Use gel inserts or orthotic supports in flat-soled shoes
It’s also advisable to have a pre-trip summer chiropractic care appointment and a custom orthotic checkup, which can help keep you pain-free even before the journey begins.
Common Questions We are Asked about Back and Foot Pain
What are the best shoes for preventing foot pain during summer activities?
Look for sandals with arch support, shock absorption, and heel cushioning. Avoid flat, unsupportive options, such as traditional flip-flops. Athletic slides, orthopedic sandals, and hiking sandals with contoured footbeds are ideal. If you are unsure, our chiropodist can provide guidance on foot care tips for the summer.
Can heat and humidity make joint or muscle pain worse?
Yes. Warm weather can exacerbate existing conditions, such as arthritis or tendinitis, by increasing inflammation and fluid retention. Muscle fatigue also sets in faster. Staying cool, stretching regularly, and staying hydrated are key. If pain worsens, consult our clinic for tailored relief options.
How do I avoid foot pain from walking or hiking more in the summer?
Start slowly if you have been sedentary. Wear shoes with proper traction and arch support. Avoid drastically increasing your step count in a short time. Stretch your calves, soles, and toes after every walk or hike to help prevent muscle soreness. Listen to your body; soreness may be normal, but pain is not.
What stretches help relieve back stiffness after driving or flying?
Try these three:
Knee-to-chest stretch - Relieves lower back tension
Seated spinal twist - Improves spinal mobility after long periods of sitting
Pelvic tilts – Activate core muscles and reduce spinal compression
Stretch slowly and avoid bouncing. If you feel sharp pain, stop and consult a physiotherapist.
Can flip-flops cause back or foot problems?
Absolutely. Most flip-flops offer no arch support, heel cushioning, or shock absorption. Prolonged use can lead to arch strain, plantar fasciitis, and altered posture, often triggering back pain as well. Switch to sandals with proper footbed support or wear orthotics for regular wear.
When to see a Chiropractor, Physiotherapist, or Chiropodist
If summer fun has turned into summer discomfort, it’s important to know when home care isn’t enough.
See a chiropractor if you have persistent low back pain, muscle tightness, or shooting leg pain after driving or walking.
See a physiotherapist if you notice recurring stiffness, joint irritation, or muscle imbalance from new summer activities.
See a chiropodist for sharp foot pain, heel discomfort, ingrown toenails, or walking issues that limit your daily mobility.
At Parkway Back and Foot Clinic, our integrated care team will help identify the root of your pain and create a custom plan, from manual adjustments to orthotic devices to guided rehab.
Proactive Steps for A Pain-Free Summer
Don’t wait for pain to set in before taking action. Summer is the perfect time to reevaluate your daily habits. Start your mornings with simple stretches to activate core and leg muscles, and stay mindful of hydration; dehydrated muscles cramp more easily. Choose supportive footwear for every activity, not just hikes. Even short walks or errands can strain your feet if you're not wearing supportive footwear.
Additionally, consider scheduling a seasonal check-in with your chiropractor or chiropodist to adjust any misalignments and detect potential issues early. Prevention is far easier than recovery, and small daily adjustments can make a big difference throughout the season.
With a patient-centered approach and state-of-the-art techniques, Parkway Back and Foot Clinic in Stoney Creek is dedicated to alleviating pain and enhancing mobility. Whether you’re seeking relief from chronic discomfort or preventive care, we are here to support your journey to better health.
Contact us today to schedule your appointment and take the first step toward feeling your best!