How To Prepare Your Feet For A Holiday

Posted 18 Dec

The last thing you need with a holiday coming up is foot pain. While planning a holiday is exciting, there’s one thing that most of us instinctively do without realising: we expect our feet to be able to support us through every activity seamlessly and without pain or injury. 

The reality is that many holidays are packed with lengthy travel days, sightseeing, climbing stairs and long walks through beautiful places - all things that place significant stress on our feet. This is where relying on your feet to carry you through it all without taking a little time to prepare them beforehand can be costly - even to the point of stopping you in your tracks. 

Why Is Foot Care Important Before Going On Holiday?

Whether you realise it or not, your feet are the unsung heroes of most holidays. They bear the brunt of long walks, unfamiliar terrain, and extended periods in less-than-ideal footwear. Taking care of your feet before a trip is not just about keeping you comfortable while you’re away—it’s about preventing issues, pains and injuries that can disrupt your plans. 

Research highlights that foot pain, blisters, and overuse injuries (such as those caused by long days spent walking on the feet) are some of the most common complaints among travellers. A significant percentage of people report that developing these issues negatively impacts their ability to enjoy their holiday.

Good pre-holiday foot care helps you stay mobile, reduces the risk of conditions like blisters or calluses, and prevents more serious problems such as infections or sprains. If you’re planning a particularly active holiday—like backpacking, hiking or city exploration—your feet will be under even more pressure.

What Should You Check Before Going On Holiday?

As podiatrists who see countless patients after they return from their holiday with foot pain, here’s what we recommend checking (or sorting out) before you head away:

1. Your shoe fit (and condition check)
   

Your shoes are responsible for supporting your feet and helping keep them comfortable throughout your travels, so this is a good place to start. Check your shoes to ensure they’re comfortable, supportive, and appropriate for the activities you have planned. 

Poorly fitting footwear is one of the leading causes of blisters, foot pain, toe pain, calluses and many other issues like ankle sprains. Make sure your shoes aren’t too tight or too loose, and consider breaking in any new pairs before your trip to help avoid unwelcome surprises.

Also, check the condition of your shoes. If you’ve had your shoes for years and wear them regularly, they may be worn out and no longer support your feet and ankles well.

1. Your skin and nail healt

Inspect your feet for dryness, cracks, corns, calluses or warts that may become painful when you’re on your feet all day. Pay attention to your toenails—keep them trimmed straight across to avoid ingrown nails, and file any sharp edges. Try treating conditions like an athlete’s foot fungal infection before you go so that your feet don’t get itchy and irritated while you’re away. Even if there’s not enough time to treat the problem entirely, your efforts can still go a long way in helping prevent the problem from getting worse.

1. Manage any existing foot problems
   

Painful bunions? Achilles pain at the back of the heel? Ingrown toenail? Plantar fasciitis heel pain? Whatever is troubling you that you know can interfere with your holiday, book in with your podiatrist to get it sorted promptly. Trust us - it’s a lot easier to remove an ingrown nail or place some orthotics into your shoes (if you need them) than it is to spend your holiday limping and turning down offers for fun activities out of the concern that it’ll cause you too much pain.

1. Foot hygiene essentials
   

Make sure you pack what you’ll need to maintain good foot hygiene on your trip. This includes breathable socks that wick moisture away from the feet, blister plasters, hikers wool, offloading padding, and an antibacterial foot spray - whatever matches the needs of your feet and the activities you’re planning to do.

1. Swelling Management
   

Are your feet or ankles prone to swelling? Long flights or car rides can lead to swelling in your feet and ankles, making them feel stiff or uncomfortable. Wearing compression socks can help improve circulation, and simple stretches or short walks during your journey can minimise swelling.

1. Your activities-based needs 
   

Make sure your shoes have adequate grip and ankle support for activities like hiking or walking on uneven terrain. If you're heading to a warmer climate, ensure your sandals have arch support and a cushioned sole to prevent strain. Also, if you already have a pair of orthotics, bring them with you and wear them anytime you’re on your feet for prolonged periods or are active.

How Do You Choose The Right Shoes For Your Holiday?

For active trips, such as city sightseeing or hiking, opt for shoes that provide good arch support, cushioning, and grip to prevent fatigue and reduce the risk of injury. If you’re heading to a warmer destination, breathable materials like mesh or leather can keep your feet cool, while sandals with proper arch support and padded soles offer a balance between comfort and functionality. If you need thongs for a resort - we love Archies and have some available from our clinics. Avoid packing shoes that are brand new—break them in before your trip to prevent blisters and discomfort.

It’s also important to think about versatility. A pair of sturdy sneakers or walking shoes can work for a range of activities, while lightweight slip-ons or sandals are great for relaxed settings. If your holiday includes a mix of terrain, like cobblestone streets or uneven trails, look for shoes with durable soles and extra ankle support. 

How Do I Prepare For Being On My Feet All Day?

Preparing for a long day on your feet or a lot of walking starts with ensuring your feet are ready to handle the activity. Make sure you’ve got supportive, cushioned shoes that are suited to the terrain you’ll be walking on. Shoes with good arch support and a shock-absorbing sole can help reduce fatigue and protect your feet from unnecessary strain. If you already have orthotics, put them in your shoes.

During the day, take short breaks to stretch your legs and feet, even if it’s just for a couple of minutes. Simple stretches, like pointing and flexing your toes or rolling your ankles, can improve circulation and ease tension. If possible, elevate your feet during breaks to reduce swelling. Staying hydrated is also crucial—drinking enough water helps keep your muscles, including those in your feet, functioning optimally.

Lastly, after a long day, rest your feet. Elevate them, stretch them, and help them recover.

What Foot Care Essentials Should You Pack?

Start with the basics: a pair of breathable, moisture-wicking socks for each day of your trip. If you’re expecting long walks or hikes, bring a few extra pairs in case your feet get sweaty or wet. For footwear, pack shoes suited to your activities, plus a backup pair in case your main ones get damaged, wet or uncomfortable.

Blister prevention is key, so pack some blister plasters or moleskin padding for those hot spots that might rub. A blister prevention balm can also work wonders for reducing friction. Don’t forget to include a small nail clipper and file—keeping your nails neat helps prevent painful ingrown toenails, especially after lots of walking. We’d also consider compression socks if you’ll be on long flights or drives—they’re great for reducing swelling and improving circulation.

How Should You Care For Your Feet While On Holiday?

Start each day by checking your feet for any signs of irritation, like redness, swelling, or rubbing, and address any issues early. If you notice a potential blister forming, cover it with a padded plaster before it gets worse.

Throughout the day, prioritise your comfort. Rotate your footwear if possible, especially if you’re walking long distances—this gives your feet a break from pressure in the same spots. Take regular breaks to stretch your legs and feet, and if you’re sitting, elevate your feet when you can to reduce swelling. Staying hydrated is also crucial, as dehydration can contribute to muscle cramps and fatigue.

At the end of the day, give your feet some TLC. Wash them thoroughly to remove sweat and dirt, then apply a moisturiser to keep your skin soft and prevent cracking, especially around the heels. If your feet feel particularly tired or swollen, a warm foot soak or a quick massage can work wonders. And remember, if you experience persistent pain or notice anything unusual, it’s always a good idea to check in with a podiatrist after your trip.

What Do You Do When Your Feet Hurt On Holiday?

When your feet start to hurt on holiday, the worst thing you can do is ignore it. Pain is your body’s way of signalling that something isn’t right, so taking steps to alleviate discomfort can help you get back to enjoying your trip. Here’s what to do:

1. Rest and elevate. If possible, take a break and elevate your feet for 15–20 minutes. This helps reduce swelling and improves blood flow to the area.
   
2. Apply ice or a cold pack. If swelling or inflammation are present, use a cold compress or wrap ice in a cloth and apply it to the affected area for 10–15 minutes. Cold therapy can help numb the pain and reduce swelling by constricting blood vessels.
   
3. Check for blisters or irritation. Remove your shoes and socks to check for blisters, redness, or any signs of rubbing. If you find a blister, clean the area gently, cover it with a blister plaster, and avoid popping it unless necessary to reduce the risk of infection.
   
4. Review your footwear. If you’ve spent the day in less than ideal footwear and are now experiencing pain or discomfort, swap to a different (more supportive) pair of shoes that might relieve pressure on sore areas. For the remainder of your trip, try to keep your feet well supported with good shoes.
   
5. Avoid the activities that exacerbate your symptoms. Where possible, you want to avoid the activities that exacerbate your pain. Movements that bring on or worsen your pain will be pulling at or applying pressure to the injured area, and depending on the nature of your injury, this can make it worse. Tendon damage can turn into a partial tear, a partial tear can turn into a rupture and so on.
   

What Should You Avoid Doing To Help Protect Your Feet?

While you’re away, try your best to avoid:

1. Wearing unsupportive shoes. Thongs, high heels, or poorly cushioned shoes may seem convenient, but they provide little to no support, increasing the risk of blisters, arch pain, and issues like plantar fasciitis. Always choose footwear with proper support and cushioning suited to your activity.
   
2. Skipping socks. Going barefoot in closed-toe shoes or sandals can cause friction and lead to blisters. Socks act as a barrier, reducing moisture and rubbing. Opt for moisture-wicking socks to keep your feet dry and comfortable.
   
3. Ignoring pain. Foot pain is often dismissed as a minor inconvenience, but it can be a warning sign of underlying problems. Ignoring discomfort can worsen issues like inflammation or even lead to injury. Address pain early with rest, icing, or a change in footwear (and see your podiatrist when you get back).
   
4. Walking barefoot in public areas. Whether around the pool, in communal showers, or at the beach, walking barefoot increases your risk of cuts, infections, and exposure to conditions like athlete’s foot or the virus responsible for plantar warts. For protection, always wear water shoes or thongs in these areas.
   
5. Wearing wet or damp shoes. Moisture creates the perfect environment for bacteria and fungal growth, which can lead to infections. If your shoes get wet, allow them to dry completely before wearing them again.
   
6. Overdoing it on new activities. Trying out new activities, like hiking or walking long distances, without proper preparation can strain your feet. Gradually build up your activity level to give your feet time to adapt.
   

And if you get foot pain while you’re away?

Our podiatry team is here to help. We know how frustrating it can be to live with foot pain and are committed to getting you back to feeling and moving your best as quickly as possible. We have a wide range of fantastic tools and therapies to help you achieve this faster than ever. 

Book your appointment online or call us on (07) 3356 3579.