It’s easy to neglect foot care during winter. Hidden away in wooly socks and boots, our feet often get less attention compared to the summer months when beach holidays and the requisite sandals demand their maintenance. Despite this, the colder season brings its own unique set of challenges to feet that can leave them more vulnerable to health issues.
For those in the natural health industry, it’s worth noting the growing consumer interest in this area. The global foot care products market size was estimated at $12.67 billion in 2022 and is expected to grow by 4.6% from 2023 to 2030. The increasing demand for items like foot gels and moisturisers is closely linked to the surge in people taking part in regular fitness – a huge lifestyle shift that has been increasingly noticeable in my own private clinic.
It goes without saying that good foot care is essential all year round, and winter is no exception. Whether it’s the pressures of party season footwear or the impact of sub-zero temperatures, giving your feet an extra dose of TLC during winter can make a world of difference.
Why do feet need extra attention in the winter? An estimated 17% to 30% of adults suffer from some kind of foot health problem, and winter certainly isn’t the kindest season to your feet. Between the biting cold that dries out your skin and the thick socks and snug boots that can exacerbate chafing and blisters, your feet have a lot to contend with.
Bunions are another major foot health issue that can flare up in winter. These painful bumps, which affect about one in five adults (and are more common in women), can feel even worse when your feet are stuffed into narrow-toed boots or high heels for party season. Added to this, corns and calluses can also emerge from too much pressure and friction.
Combine these factors with prolonged standing or dancing at seasonal gatherings, and your feet can feel even more painful than a seasonal hangover or nasty cold.
How to care for your feet in winter
The positive news is that winter foot woes are largely preventable with proper care. Here are my practical tips to keep your feet healthy and happy during the colder months:
1. Soothe cracked heels
Cracked heels are one of the most common foot complaints in winter, primarily caused by dry skin. If the cause of the cracked skin is not due to a specific medical condition, then treatments can be performed at home.
There are heel balms that can reduce the thickened skin, and maintain the skin’s hydration. These tend to be specialist products rather than home remedies and include specific ingredients such as urea, salicylic acid, alpha hydroxy acids and saccharide isomerate.
A key tip is to soak the feet to soften the skin and remove any loose skin once the feet are dry. Apply an oil-based or petroleum cream and then wear some thin cotton socks while you sleep, to stop the moisturiser rubbing off.
If cracked heels persist or are associated with other conditions like diabetes or psoriasis, you should seek advice from a medical specialist.
2. Choose footwear wisely
Wearing the right footwear is crucial during winter, especially when bunions and other foot issues are common.
Bunions are characterised by a bony bump at the base of the big toe. It’s a myth that they only affect the elderly. Genetics, improper footwear and high-impact sports like running can all contribute to bunion formation, regardless of age.
To avoid putting your feet at risk of bunions, opt for shoes with adequate arch support and cushioning to reduce strain on your feet, and avoid styles that pinch or leave little room for your toes.
3. Keep feet warm and dry
Cold, damp conditions can lead to chilblains or fungal infections, so protect your feet by wearing moisture-wicking socks to keep feet dry. Make sure to also choose waterproof footwear for rainy days and change out of damp socks quickly to avoid prolonged exposure to wetness.
4. Do foot exercises in front of the tv
Just like other parts of your body, your feet benefit from regular movement and strengthening exercises. Try these simple exercises to keep them flexible and strong:
Toe stretches: Spread your toes wide and hold for a few seconds before relaxing. Foot rolls: Roll a tennis ball under your feet to massage and stretch the muscles.
Heel raises: Stand on your toes and slowly lower your heels to strengthen the arches and calves.
If you have continued foot pain, speaking to a podiatrist or orthopaedic specialist is important, especially for those prone to foot problems like bunions. While a certain degree of muscle aches and pains are to be expected during the winter months after wearing a pair of high heels, continued discomfort is not normal.
These professionals can assess foot mechanics, identify any biomechanical abnormalities or gait issues that may contribute to bunion formation and recommend appropriate treatments.
