A walk along the beach seems like one of the most relaxing things you can do. But anyone who has trudged through soft sand to find a spot on a busy summer day knows it’s also surprisingly hard work. Calves burn, feet ache, and a short walk can feel much longer than it is.
For many Australians, beach walking is a regular part of summer, and holidays often involve far more of it than usual. Understanding why sand is so demanding can help you enjoy it without paying for it later.
Sand moves under your feet
On firm ground, your foot lands on a stable surface. The ground doesn’t move, and the energy you use to push off goes into moving you forward.
Soft sand behaves differently. As your foot lands, the sand shifts and your foot sinks. When you push off, some of your effort goes into pushing sand backwards rather than propelling you forward. You then need to lift your foot out of the hollow you’ve created before taking the next step.
The result is that walking on soft sand takes considerably more energy than walking the same distance on a footpath. Your muscles work harder with every step, which is why your legs and feet tire more quickly.
Your feet are constantly stabilising
Because sand is uneven and unstable, your feet never land on quite the same surface twice. The muscles in your feet and around your ankles make continuous adjustments to keep you balanced.
This includes the small muscles inside the foot that support the arch and control the toes, as well as the muscles on the outside of the lower leg that stabilise the ankle. These muscles don’t usually have to work this hard on flat, firm surfaces, so they can fatigue quickly.
For people with previous ankle sprains or ankle instability, the unpredictable surface can also increase the risk of rolling the ankle.
Your heel sinks lower
When you walk on soft sand, your heel often sinks further than the front of your foot. This places your ankle in a more flexed position and stretches the calf muscles and Achilles tendon more than usual with each step.
Pushing off from this position also requires more effort from the calf. Together, this is why sore calves are one of the most common complaints after a long beach walk. It can also aggravate existing Achilles tendon problems.
There’s no support underfoot
Most beach walking is done barefoot or in thongs. Barefoot walking removes the cushioning and arch support that shoes normally provide, so the plantar fascia and other structures along the sole of the foot take on more of the load.
Thongs don’t solve the problem. They offer little support, and they tend to fill with sand and slip around, which causes the toes to grip to keep them on. That adds extra work for the toe muscles on an already demanding surface.
The slope of the beach
Many beaches slope down towards the water. If you walk along the beach in one direction for a long time, one foot is consistently higher than the other.
This uneven surface changes how your feet and legs are loaded. The foot on the lower side tends to roll inwards more, while the foot on the higher side may roll outwards. Over a long walk, this can contribute to foot, ankle, knee or hip discomfort, usually on one side more than the other.
Soft sand vs firm sand
Not all sand is the same. Soft, dry sand higher up the beach is the most demanding surface to walk on. Wet, firm sand closer to the water is much more stable and closer to walking on firm ground, though the slope is often steeper there.
Who is most likely to feel it?
Walking on sand can be harder for people who:
- Have plantar fasciitis or heel pain
- Have Achilles tendon problems or tight calves
- Have a history of ankle sprains or ankle instability
- Have flat feet or reduced arch support
- Usually wear supportive shoes or orthotics
- Don’t often walk on sand and increase their beach time suddenly, such as on holidays
Is sand walking bad for your feet?
Not necessarily. Because it makes the muscles in the feet and legs work harder, walking on sand can help build strength and balance when done gradually.
Problems usually arise when people go from very little sand walking to long walks in soft sand over a short period, or when an existing foot condition is aggravated by the extra load.
Tips for walking on sand
- Start on firm sand. Walk closer to the water where the sand is more stable, especially if you’re not used to sand walking.
- Build up gradually. Begin with shorter walks and increase the distance over time.
- Walk out and back. Returning the way you came balances the effect of the beach slope on each side.
- Stretch your calves. Stretching after beach walks can help reduce calf and Achilles tightness.
- Consider footwear for longer walks. A supportive sandal or shoe with a secure strap may be more comfortable than going barefoot or wearing thongs.
- Protect your feet. Hot sand can cause burns, and shells, glass and rocks can cause cuts. People with diabetes or reduced sensation in their feet should take particular care and check their feet after time at the beach.
When to see a podiatrist
If beach walking regularly leaves you with foot, heel, ankle or calf pain, or discomfort lingers for more than a few days, a podiatry assessment can help identify why.
At Watsonia Podiatry, we can assess your foot structure, strength and walking pattern, and recommend exercises, footwear or other treatment so you can enjoy time at the beach without paying for it afterwards.
