Protecting Your Feet on the Beach: Tips to Avoid Sunburn and Keep Your Feet Healthy

When planning a day at the beach, whilst away for the summer,  most people remember to pack sunscreen for their face and body but often forget about their feet. As a podiatrist, I've seen many cases where beachgoers neglect their feet, leading to painful sunburns, cuts, and other injuries. Here’s how to keep your feet protected and healthy while enjoying the sun and sand.

Why Foot Protection Matters

As a Clinician, I've treated numerous patients who’ve suffered from sunburnt feet. One patient, Jane, came to my clinic with severe sunburn on the tops of her feet after a beach holiday. She had forgotten to apply sunscreen to her feet, resulting in blistering and severe discomfort. This could have been easily avoided with proper foot care.

Understanding Sunburned Feet

Sunburn occurs when the skin is exposed to excessive ultraviolet (UV) radiation from the sun. The skin on your feet is particularly sensitive and often overlooked, making it susceptible to sunburn. Sunburned feet can cause pain, swelling, and blistering, leading to difficulty walking and an increased risk of infection.

Tips to Protect Your Feet on the Beach

1. Apply Sunscreen Liberally and Frequently
   Use a broad-spectrum sunscreen with an SPF of at least 30. Apply it generously to the tops and bottoms of your feet, and don’t forget the areas between your toes. Reapply every two hours, or more frequently if you’ve been in the water or sweating.

2. Wear Protective Footwear
   Sandals, water shoes, or beach shoes can provide a physical barrier against the sun. They also protect your feet from hot sand, sharp objects, and potential stings or bites from marine life.

3. Seek Shade During Peak Sun Hours
   The sun’s rays are strongest between 10 a.m. and 4 p.m. During these hours, try to stay under a beach umbrella or in the shade to minimise direct sun exposure.

4. Stay Hydrated
   Dehydration can make your skin more prone to sunburn. Drink plenty of water throughout the day to keep your skin hydrated and healthy.

5. Moisturize Your Feet
   After a day at the beach, wash your feet with fresh water to remove sand and salt. Apply a moisturizing lotion to prevent dryness and peeling. Aloe vera gel can be particularly soothing if your feet feel sunburned.

Additional Precautions for Beach Safety

1. Avoid Walking Barefoot
   Hot sand can burn the soles of your feet and sharp objects buried in the sand can cause cuts and injuries. Always wear some form of protective footwear when walking on the beach.

2. Be Cautious with Water Activities
   When swimming or participating in water sports, be aware of potential hazards like sharp rocks, shells, and jellyfish. Water shoes can offer protection and reduce the risk of injury.

3. Watch for Signs of Infection
   If you do get a cut or blister on your foot, clean it thoroughly and apply an antiseptic. Keep an eye out for signs of infection such as increased redness, swelling, or pus, and seek medical attention if necessary.

Treating Sunburned Feet

If you do end up with sunburned feet, here are some steps to alleviate the discomfort and promote healing:

1. Cool Compresses
   Apply cool, damp cloths to the sunburned areas to reduce heat and swelling. Avoid using ice directly on the skin, as it can cause further damage.

2. Aloe Vera Gel
   Aloe vera has anti-inflammatory properties that can soothe sunburned skin. Apply it generously to the affected areas for relief.

3. Stay Hydrated and Rested
   Drink plenty of fluids and elevate your feet to reduce swelling. Avoid walking or standing for long periods until the sunburn heals.

4. Over-the-Counter Pain Relief
   Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and inflammation. Follow the dosage instructions and consult with a healthcare professional if needed.

Conclusion

Protecting your feet at the beach is essential for a comfortable and enjoyable experience. Following these tips can prevent sunburn, injuries, and infections, ensuring your feet remain healthy and pain-free.

As a podiatrist, I urge you to prioritise foot care as part of your overall beach safety routine. If you have any concerns or experience severe foot issues, don’t hesitate to seek professional medical advice.