As the cold weather approaches, it's important to take extra care of your feet to keep them healthy and prevent issues like cracked heels, brittle nails, and painful chilblains. At our podiatry clinic, we treat many patients this time of year who experience foot troubles due to cold, icy conditions.
Here is our guide on the proactive steps you can take now to care for your feet as we transition into winter:
Moisturize Daily
Cold, dry air can cause your skin to chap and peel. Make sure to apply a gentle, hydrating moisturizer to your feet every day when you get out of the shower. Focus on very dry areas like your heels and toes. Thicker creams formulated for extra dry skin work best.
Massage the lotion in with some pressure to stimulate circulation. Then put on cozy socks after moisturizing to lock in the moisture. Doing this daily will prevent painful cracks and inflammation.
Exfoliate 1-2 Times Per Week
As skin on the feet becomes drier, dead cells can build up and cause calluses. Use an exfoliating scrub or foot file 1-2 times per week to buff away those dead cells and reveal smooth skin underneath.
Focus on rough spots and avoid exfoliating cracked or broken skin. Be gentle around your nails too. After scrubbing, apply a hydrating foot balm or thick cream.
Wear Well-Fitted Socks and Shoes
Ill-fitting shoes are the #1 cause of foot issues, especially as temps drop. When your feet get cold, the skin constricts and becomes even more prone to rubbing and pressure points from shoes.
Wear warm socks made of moisture-wicking wool or synthetics. Make sure socks and tights aren’t too tight around your legs. Boots should have room for thick socks, and provide ankle support and slip-resistant soles. Replace worn out shoes.
Treat Nail Fungus
Toenail fungus thrives in the damp, dark environment inside winter boots. Be proactive by using an antifungal spray daily inside shoes. Look for early signs of infection like white spots or nails growing thick.
If you suspect a fungal nail infection, come in right away for effective treatment before it spreads. The cold causes circulation loss, making infections harder to resolve.
Exercise Indoors
Walking and running outdoors can be too harsh for feet once ice develops. And damp workout shoes won’t dry well indoors. Avoid injuries by transitioning your exercise to lower-impact activities like the elliptical, stationary bike, or swimming.
Yoga and Pilates are other great options for keeping active without pounding your feet on cold pavement. Stretching also increases flexibility and circulation.
Beware Danger Zones
Frozen sidewalks, slushy parking lots, and snow piles all pose hazards for feet and ankles this season. Wear stability boots with good tread anytime you head out. Take slow, small steps on icy surfaces.
Avoid walking on uneven turf covered by snowdrifts. Use caution stepping into stirrups, trucks, or buses where slick spots may lurk. Report unsafe conditions so salt can be spread.
Treat Current Foot Issues
Existing foot problems become more painful and pronounced in cold weather. Conditions like arthritis, nerve damage, poor circulation, corns, and bunions can all worsen.
Don’t delay scheduling an exam even if symptoms seem mild right now. We can provide customized treatment including padded shoes, orthotics, medication, or physical therapy. Addressing issues now improves winter comfort and mobility.
Recommended: Heels or Flats: Which is Best for Comfort and Style?
Get a Base Tan
Believe it or not, having a bit of a “base tan” before winter helps feet endure the cold better. Exposure to UV rays causes the skin to produce vitamin D and thicken slightly. Don’t try to get tan outdoors once it’s cold. Always take precautions against sun damage.
Key Takeaways
Moisturize feet daily to prevent cracking and heal dry skin
Exfoliate 1-2 times per week to remove calluses before they build up
Wear proper winter footwear and socks to avoid injuries
Exercise indoors rather than risk falls outdoors
Get foot issues treated now before problems worsen
Know early signs of frostbite and get indoors immediately
FAQs
What moisturizer ingredients hydrate best?
Look for creams containing glycerin, petrolatum, dimethicone, shea butter, and ceramides (skin-identical lipids). Ointments provide longer moisture than lotions. How can I ease foot pain in winter?
Use OTC pain relievers for temporary relief. Try gel shoe inserts or night splints to reduce inflammation. Warm (not hot) foot soaks also help relax muscles and increase blood flow. Let us know if pain persists or interferes with sleep and activity. Do I need snow boots?
Not necessarily—what matters most is keeping your feet warm and dry. Many winter boots lack insulation and waterproofing. We recommend wearing winter hiking boots or hunting/work boots rated for extreme cold. Traction is important too.
Conclusion
We hope these proactive cold weather foot care tips help you stay comfortable and injury-free as we head into the winter season. Don't hesitate to call or visit our clinic if you have any other foot care questions this winter season. We're here to help keep you moving!