Did you know that most people average 13 miles a day walking at Disney World? I thought it was an exaggeration until we went while I was wearing my Fitbit. The most steps I took in a day were 21,613 steps and that’s with a 2-hour afternoon break. My step count for the 5 parks days was 92,476 steps -an average of 18,495 steps per day! This doesn’t even take into account all the static standing you do in lines. It’s a lot of pressure on your feet and learning how to take care of your feet at Disney World is a must if you want to enjoy your vacation.
Lots of walking means lots of pressure on your hips, knees, ankles, and your feet. Unless you’re regularly on your feet all day, spending a week at Disney World can quickly take a toll on your body. It’s tough on most adults so you have to give extra thought to your kids’ energy and feet as well. Here are my tips on how to take care of your feet at Disney World so that you’ll survive and go home with happy feet!
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How to Take Care of Your Feet at Disney World
Related: Our Disney World Honeymoon
Prep before you go
Use a phone app or Fitbit to count your steps in preparation for your trip. Most people have fairly sedentary jobs and they aren’t prepared for the amount of walking that Disney World requires. It’s not the same as being on your feet at Disney, but if you can get 10,000 steps daily for a couple of months, it will make a difference. I know it did for me!
Wear the right shoes
The better your shoes, the happier your feet. The right shoe is one that fits properly, is broken in, supports your feet. Please, please make sure to have them broken in well before your vacation. You don’t want to be a couple of miles away from your car and feel like you can’t take another step. I can get by with a comfy pair of flip flops, but they are well worn and I know that they’re really comfortable for me. I like to wear two pairs of shoes each day. One pair for the first half of the day, and a second pair in the evening. Switching between comfortable pairs of shoes is an extra step to keeping your feet happy.
If you’re wearing ankle socks with tennis shoes, I personally recommend running socks with the heel tab. The heel tab is what saves me from getting heel blisters!
For kids, make sure that their shoes are the right size and fit them properly. After an outdoor play session, maybe check their feet to see if there are any signs of rubbing on their feet. If buying new shoes, try at least a week or two of daily use/solid playtime.
Use a stroller
If you’re traveling with a kid age 5 or younger, 100% use a stroller! Even if they’ve outgrown strollers at home, don’t underestimate the amount of walking you’re about to undertake. Kids can tire faster than adults and are more likely to show that exhaustion through frustration.
Do you know what happens when you get a tired kid? They’re tired, agitated, and you’re likely to end up having to carry them. Save yourself and use a stroller. We’ve loved using this one. It folds and sets up very easily, the material is comfortable and cleans well, it reclines for naps, and there’s a decently large basket for holding things underneath.
Also, kids don’t often recognize the warning signs of blisters until it’s too late and even then they may not say anything. Check their feet often!
Blister stick
This blister stick is a lifesaver. I have used this on every Disney vacation in the last 5 years plus it’s one of my summer staples. Anytime I feel a hot spot developing on my feet, heel, or toes, I put this on to reduce the friction. It’s my go-to for thigh chafing or other friction spots (like backpack straps on the shoulders).
Frozen water bottles
We always buy a pack of water bottles* when we go to Disney for 2 reasons: 1st for water in the parks because Disney tap water is not pleasant or refreshing. 2nd for foot therapy. I immediately stick a few water bottles in the freezer so that I can use them to roll the bottom of my feet. The rolling massages to relax tight muscles and the cold helps with pain and inflammation. If you don’t have a freezer then ice from an ice machine will help but won’t be quite as effective since you don’t get the rolling action. This is a great trick for rehabbing tired feet during breaks or at the end of a long day.
Frozen water bottles are nice to take into the park so that you always have cold water.
*I typically use reusable water bottles but since Disney tap water tastes bad, I’d have to buy bottled water from them anyways. Disney has recycling bins all over their parks so you can recycle your cans/bottles/etc!
Moisturize
After cooling and rolling your feet, apply a generous amount of lotion to your feet, and sleep with socks on. This can help keep your skin soft and less likely to callous and break.
Take. A. Break.
Tired and sore people don’t enjoy themselves as much as rested people. Being on your feet all day takes a toll; you can get by with one or two flat out days in the World but that’s often the limit. Some ways you can rest in the parks: snacking breaks, sitting to watch 20-30 minute shows, riding long rides, eating meals, or simply finding a place to sit and take in your surroundings. I highly recommend a 2-4 hour rest or swim break outside the park at some point in the day. It is worth it for adults but it’s essential for kids if you are multi-day touring.
This may be one of the most effective tools for preventing worn-out feet so don’t underestimate it.
Take a swim
Swimming has extra power beyond just taking a break. When you swim, you’re taking the pressure off of all of your joints. Swimming aids in decompressing your back, hips, knees, and ankles. I love hanging off of pool floats or the edge of the pool to let my body fully feel weightlessness on my joints.
If you DO get a blister…
Life happens and sometimes that pesky blister will form. If it does, don’t panic and just cover it up. I typically carry a few clear bandaids because they’re multifunctional and they work in a pinch for blisters but if a blister develops then I apply moleskin back at the hotel. Moleskin padding is a miracle product for covering blisters and is designed to give relief and last all day.
Now that you know all about how to take care of your feet at Disney World, you can conquer Disney World with happy feet. Your feet (and body) will thank you for it so help someone else and share this post!
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