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Why does a stroll along the beach leave me with sore feet?

It may come as a surprise but sore feet after a walk along the sand is quite a common occurrence.

Waking up the day after a relaxing day at the beach you may find yourself greeted with heel pain, even though you’ve had no sign of pain whilst at the beach.

But, fear not, this is completely normal and there’s a number of things you can do yourself to both prevent and cure this frustrating pain!

So, why does it happen?

Along the bottom of your feet there are a really important group of ‘support muscles’ which run from the ball of your feet, through the arch and to the heel.

The thing about walking on uneven ground like sand is, it forces your feet into a flatter position than they are used to which causes these muscles to stretch beyond their usual capacity resulting in very small ‘micro-tears’.

Wait, what is a micro-tear?

It’s not as scary as it sounds – a micro-tear is a common result from stretching a muscle beyond its usual competence and these micro-tears happen every time you work out as they are an integral part of growing your muscles!

When a micro-tear occurs in your feet, your body goes immediately into recovery mode and works on healing that tear.

So, it’s all well and good while you’re off your feet, but the second that you stand and walk around you are likely to re-tear that muscle that your body is working hard to fix, which is where the pain comes from!

So, what can you do to prevent these micro-tears?

Slow and steady wins the race we say.


If it has been some time since you’ve been to the beach take it slow and ease into your time barefoot on the sand.

A supportive pair of thongs can be a great alternative to walking barefoot and our newest range of Vionic Thongs are the perfect level of support.

This new brand is available at Sole Focus in a range of sizes across both men’s and women’s styles. They’re our top recommendation if you don’t want to compromise your foot health on holiday!

What can you do to ‘fix’ the pain if you’re past the point of prevention?


Put your feet up! The more time you relax and allow your feet to rest and heal, the better you will feel.


And who can complain about some R&R at the beach!

If your pain gets better consistently over the days that follow, then all is well.

What if my pain doesn’t seem to be improving?

If you are noticing no reduction in your pain, or you are feeling it worsen, a visit to your Podiatrist is a must. The sooner you address the issue the sooner you’ll be back on your feet!




This article was written by our experienced Podiatrist, Jess. If you wish to book an appointment with our team to discuss foot pain you can do so HERE.

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