Orlando is a golf paradise. With over 170 courses in the greater metro area, year-round playing weather, and everything from municipal tracks to PGA Tour venues, Central Florida draws golfers from around the world. We host the Arnold Palmer Invitational at Bay Hill, the PNC Championship at Ritz-Carlton Grande Lakes, and see everyone from weekend hackers to touring professionals.
But all that golf takes a toll on feet. The average 18-hole round involves 8,000-10,000 steps over 4-5 miles, powerful rotational forces during the swing, and hours standing on terrain that's rarely flat. Add Florida's heat and humidity, and you've got a recipe for foot problems.
As Orlando podiatrists who treat golfers daily—and who play our share of local courses—we've put together this comprehensive guide to keeping your feet healthy on the links.
Understanding the Golf-Foot Connection
Why Your Feet Matter to Your Golf Game
Your feet are your only connection to the ground during the golf swing. Everything—balance, power transfer, stability—depends on your feet functioning properly.
The Golf Swing's Demands on Feet:- Address Position - Weight distributed across both feet - Stable base required for consistent setup - Toes, balls of feet, and heels all engaged
- Backswing - Weight shifts to trail foot (right foot for right-handed golfers) - Trail foot must resist lateral sliding - Ankle and foot stability critical
- Downswing and Impact - Explosive weight transfer to lead foot - Tremendous rotational force through lead ankle - Peak stress occurs at impact
- Follow-Through - Nearly all weight on lead foot - Rotational stress on lead ankle/foot - Balance required to hold finish
- = can't load trail foot properly
- Ball-of- = can't push off effectively
- Ankle instability = inconsistent swing plane
- Blisters = pain with every swing
Walking vs. Cart Golf
Walkins:- Distance: 4-6 miles (8,000-12,000 steps)
- Terrain: Unevens, rough, bunkers, slopes)
- Time on feet: 4-5 hours
- Benefit: Better exercise, often better rhythm
- Foot impact: Higher cumulative stress, but natural
- Walking distance: Still 2-3 miles (getting in/out, walking to ball)
- Time standing: Still 3-4 hours total
- Terrain: More abrupt transitions (cart path to grass)
- Foot impact: Less cumulative, but more stop/start stress
- Similar to walking, adds carrying/pushing element
- Can alter gait if bag is unbalanced
Course-by-Course Foot Considerations
Not all Orlando courses are created equal when it comes to foot stress.
Most Foot-Friendly Courses
Orange County National - Panther Lake & Crooked Cat- Relatively flat terrain
- Well-maintained cart paths
- Wide fairways = less rough walking
- Good facilities for pre/post care
- Flat Florida terrain
- Excellent conditioning
- Short walks from cart to ball
- Resort amenities nearby
- Flatter than the Palmer and Nicklaus courses
- Well-groomed fairways
- Cart-path-only rarely enforced here
- Links-style, relatively flat
- Firm turf (easier walking)
- Excellent practice facilities
More Demanding Courses
Bay Hill Club & Lodge- Significant elevation changes for Florida
- Long walks between some greens and tees
- Deep bunkers require climbing
- Championship conditions = walking is common
- Jack Nicklaus design with mounding
- Significant terrain variation
- Links-style New Course is most challenging
- Rolling hills (rare for Florida)
- Elevation changes throughout
- More demanding on ankles
- Tom Fazio design with significant bunkering
- Some long walks
- Premium conditioning
Terrain-Specific Challenges
Bunkers:- Deep Florida sand creates unstable footing
- Climbing out of bunkers stresses ankles
- Wet sand after rain = heavy and unpredictable
- Orange County National's waste bunkers extend for hundreds of yards
- Loose, deep sand that shifts underfoot
- Requires different walking technique
- Slopes toward water are often steep
- Wet grass around hazards creates slip risk
- Don't chase balls into unstable areas
- Thick, grabby—can catch cleats
- Uneven lies stress ankles
- Walk carefully to avoid twisted ankles
Golf Shoe Selection for Orlando Conditions
Spiked vs. Spikeless
Spiked Shoes:- Better traction in wet conditions (Florida afternoon rain)
- Superior stability on slopes
- More maintenance (replacing soft spikes)
- Can feel less comfortable on cart paths
- Recommended for: Competitive play, wet conditions, hilly courses
- More comfortable overall
- Better on cart paths and hard surfaces
- Adequate traction in dry conditions
- Less ground feel during swing
- Recommended for: Casual play, dry conditions, flat courses
Best Golf Shoes for Florida Conditions
For Hot/Humid Days (Most of the Year):- FootJoy Pro|SL - Spikeless with excellent traction - Waterproof but breathable - Good arch support - Orlando pro shops stock widely
- ECCO Biom C4 - Outstanding comfort - GORE-TEX waterproofing - Natural motion design - Higher price but exceptional quality
- Nike Air Zoom Infinity Tour - Responsive cushioning - Breathable upper - Tour-proven traction - Runs narrow—size up if between sizes
- Adidas Tour360 22 - Classic stability - Good waterproofing - Comfortable for walking - Full-length Boost cushioning
- HOKA Solstice Golf - Maximum cushioning (game-changer for walkers) - Spikeless with aggressive traction - Newer to market but excellent reviews - Best for those with or
- Prioritize spiked options
- Ensure waterproofing is intact
- Consider rain covers for shoes
- Carry a toweing shoes between holes
Golf Shoe Fit
Fitting Tips:- Try on shoes in the afternoon (feet swell)
- Wear your golf socks when fitting
- Walk around the pro shop, don't just stand
- Check heel lockdown—slipping = blisters
- Ensure toe box isn't too tight (feet expand in heat)
- Wear new golf shoes around the house for several hours
- Wear them to the range before the course
- Don't debut new shoes in a tournament or important round
Orthotics and Golf
Custom orthotics can significantly improve both comfort and performance:
Benefits:- Proper arch support through the swing
- Better weight distribution
- Reduced fatigue over 18 holes
- Addresses individual foot issues
- Ensure orthotics fit golf shoe (may need different pair than running orthotics)
- Some golf shoes are more orthotic-friendly than others
- Replace orthotic covers periodically (golf sweat is intense)
Pre-Round, During-Round, and Post-Round Foot Care
Before Your Round
Night Before:- Trim toenails if needed (straight across)
- Ensure shoes are clean and dry
- Check that spikes are in good condition (if spiked shoes)
- Lay out appropriate socks
- Apply antiperspirant to feet (reduces sweat, reduces blisters)
- Put on moisture-wicking socks (never cotton for golf)
- Lace shoes properly—snug but not tight
- Apply blister prevention to known problem areas (Body Glide, tape)
- Use warm-up swings to test shoe comfort
- Ensure you have stable footing
- Address any hot spots before you're on the course
During Your Round
Every Few Holes:- Quick foot check during water breaks
- Adjust lacing if needed
- Wipe moisture from shoes if sweating heavily
- Sit down and remove shoes briefly (in cart or clubhouse)
- Change socks if first pair is soaked
- Reapply blister prevention if needed
- Check for developing hot spots
- Florida afternoon storms are predictable
- Wet shoes = increased blister risk
- Consider bringing spare shoes if playing 36
After Your Round
Immediately:- Remove shoes and let feet breathe
- Check for blisters, hot spots, or issues
- Change into comfortable non-golf shoes
- Elevate feet while relaxing
- Stretch calves and arches
- Ice any sore areas (15-20 minutes)
- Moisturize feet (not between toes)
- Remove insoles and let dry separately
- Stuff shoes with newspaper to absorb moisture
- Don't store in hot car trunk (damages adhesives)
- Clean dirt and grass before storage
- Replace soft spikes every 15-20 rounds
Common Golf Foot Injuries (and Prevention)
Heel Pain Relief
Why Golfers Get It:- Walking 18 holes stresses the arch
- Rotational force on lead foot
- Often inadequate arch support in golf shoes
- Playing multiple rounds without rest
- Golf shoes with arch support
- Custom orthotics if prone to
- Calf stretching before and after rounds
- Limit consecutive days of play if symptoms appear
- Night splints on non-golf nights
- Ice after rounds
- Consider taking a cart instead of walking
- HOKA golf shoes provide significant relief
Blisters
Common Locations:- Back of heel (shoe slipping)
- Ball of foot (rotational force)
- Between toes (friction)
- Under arch (for high arches)
- Properly fitting shoes
- Moisture-wicking socks
- Anti-chafe products on problem areas
- Address hot spots immediately (don't wait for blister to form)
- Don't pop if possible
- Apply blister bandage (Compeed, Band-Aid Hydro Seal)
- Cover with moleskin for extra protection
- Clean and treat properly after round
Heel Pain Relief
Why They Happen:- Uneven lies (sidehill, li>Stepping in bunkers/hazards
- Slipping on wet grass
- Walking on cart path edges
- Watch your step, especially around hazards
- Shoes with good ankle support
- Ankle strengthening exercises
- If you have chronic ankle issues, consider bracing
Neuromas (Ball-of-)
Why Golfers Get Them:- Pressure on ball of fg swing
- Tight toe box in golf shoes
- Repetitive stress from walking
- Shoes with adequate toe box width
- Metatarsal pads in shoes
- Avoid extremely thin-soled golf shoes
Big Toe Pain (Lead Foot)
Why It Happens:- The lead foot (left foot for right-handed golfers) takes enormous stress
- Push-off force during downswing
- Rotation through the big toe joint
- Ensure shoes don't restrict toe movement
- Maintain big toe mobility (stretching)
- Custom orthotics can offload the big toe
Playing in Florida's Climate
Heat Management
Summer Golf (May-September):- Play early (tee times before 9 AM)
- Shoes with breathable uppers
- Light-colored shoes reflect heat
- Carry extra socks—change at the turn
- Stay hydrated (dehydration = cramping)
- Orange County National (links-style, exposed)
- Champions Gate International (open fairways)
- Most newer courses with young trees
- Grand Cypress (mature trees)
- Bay Hill (established landscaping)
- Dubsdread (historic, tree-lined)
Handling Afternoon Rain
Preparation:- Check radar before afternoon rounds
- Bring waterproof shoe covers
- Pack spare socks in your bag
- Consider waterproof shoes for summer rounds
- Keep shoes as dry as possible
- Wipe moisture between holes
- Adjust swing expectations (slipping is possible)
- Safety first—don't play through lightning
- Check for slippery spots (cart paths, bridges)
- Course will be wet—spikes help
- Dry shoes thoroughly after round
Winter Golf (Snowbirds Welcome)
Considerations:- Morning dew can be heavy
- Temperatures can drop to 40s-50s
- Courses are typically firmer (easier walking)
- Peak season means crowded courses
- Waterproof shoes for dewy mornings
- Consider warmer socks for early tee times
- Same shoes work year-round in Orlando generally
When to See a Podiatrist
Before Your Golf Trip: If you're coming to Orlando specifically for golf, address any existing foot issues before you arrive. Much better to handle at home than to spend your vacation limping. Warning Signs During Your Golf Season:- Pain that doesn't resolve with a day of rest
- Swelling that persists
- Any wound that isn't healing (critical for diabetic golfers)
- Pain that changes your swing
- Numbness or tingling in feet
- Custom orthotics designed for golf
- Treatment of chronic conditions (, neuromas)
- Acute injury care (sprains, fractures)
- Guidance on shoe selection
Many golfers accept as part of the game. It doesn't have to be.
The Bottom Line
Your feet carry you through 10,000 steps, handle explosive rotational forces, and navigate terrain that ranges from manicured greens to deep bunkers—all while you're trying to hit a small ball into a small hole. They deserve attention.
Proper footwear, preventive care, and prompt attention to problems will keep you on Orlando's 170+ courses instead of sitting on the sidelines.
Play well, walk happy.
About Orlando's Feet: We're the golf foot care specialists of Central Florida, treating everyone from weekend players to touring professionals. Ask about our custom golf orthotics—designed specifically for the demands of the swing.