Cold Weather Foot Care

Cold Weather Foot Care

During the colder months, we see a rise in cold-related foot problems, many of which are preventable with the right care. Cold weather can affect circulation, skin integrity, and nerve sensitivity, making your feet more vulnerable to discomfort and injury.

Footwear is your first line of defence against cold conditions. Opt for insulation and waterproofing, especially if you spent a lot of time outdoors. Cold and wet feet can increase the risk of chilblains, skin breakdown, and infections.

 When selecting footwear, look out for:

  • Waterproof uppers (e.g., treated leather or Gore-Tex)
  • Warm lining such as fleece or Thinsulate
  • Thick, grippy soles for icy conditions
  • Ensure proper fit – winter boots should allow wiggle room for toes and thicker socks

Wear Socks That Actually Keep You Warm

  • Choose socks made from moisture-wicking fabrics

Wool (especially merino), bamboo, or technical winter socks help regulate temperature while keeping moisture away from the skin.

  • Avoid cotton

cotton can trap moisture, leaving feet damp and cold and increasing friction and problems such as blisters.

  • Layering can help

If circulation is good and footwear allows space, a thin moisture-wicking sock under a thicker insulating one can add more warmth.

General foot care advice

  • Moisturise Daily to Prevent Cracked Heels – cold, dry air can pull moisture from the skin, often leading to cracks around the heels and toes.
  • Moisturise once or twice daily with a urea-based cream (10–25% urea is ideal). Cracked heels can be painful and can even lead to infection if left untreated, prevention is key!
  • Avoid applying cream between the toes (too much moisture here can cause fungal infections)
  • Use a gentle file to reduce hard skin once or twice weekly
  • Keep circulation flowing – move regularly, wiggle toes, rotate ankles.
  • Wear warm, layered clothing to keep your whole body warm (your core temperature can affect extremities)
  • Keep Feet Dry – both inside and outside – removing dampness is one of the most effective ways to protect your feet in winter
  • Change out of wet socks immediately
  • Rotate footwear daily to allowing them to dry out – damp environments encourage fungal infections like athlete’s foot which is common in winter due to heavy, insulated footwear.

Chilblains

Chilblains present as small, and sometimes itchy, inflamed patches that appear on the toes (and sometimes fingers, nose, or ears) after exposure to cold, damp, or fluctuating temperatures. They occur when the tiny blood vessels (capillaries) in the skin overreact to cold.

  • In cold temperatures, the blood vessels constrict.
  • When the skin warms too quickly, these vessels expand suddenly.
  • This rapid change causes leakage of blood into the surrounding tissue.
  • The result: red, purple, or swollen patches that can be painful, itchy, or even blistered.

Who Is Most at Risk?

Anyone can develop chilblains, but the following groups are more susceptible:

  • People with poor circulation
  • Those with Raynaud’s phenomenon
  • Individuals with low body weight
  • People with autoimmune conditions (e.g., lupus)
  • Diabetics (though they may not feel symptoms due to neuropathy)
  • Smokers
  • Those who go from cold to warm environments quickly (e.g., taking shoes off near a heater)
  • Those who work outdoors

They typically appear 12–24 hours after cold exposure and may last 1–3 weeks, and in some more severe cases a few months.

How to Treat Chilblains

While chilblains can be extremely uncomfortable, they usually resolve without medical treatment. However, early intervention makes a big difference.

At home care

  • Warm up slowly
    Never use direct heat (e.g., hot water bottles, heaters, hairdryers). Instead, warm your feet with gentle ambient heat or warm (not hot!) water.
  • Avoid scratching – this can cause skin damage and increase infection risk.
  • Cover blisters – if blisters form, keep them clean and protected with a sterile dressing.
  • Consider a preventative topical treatment such as Akileine Winter Cream, available in clinic.

When to see a Podiatrist

  • If chilblains ulcerate
  • If symptoms don’t improve after 2–3 weeks
  • If you have diabetes, neuropathy, or poor circulation
  • If the area shows signs of infection (i.e. redness/heat/swelling/pus)

We can provide wound care, circulation assessment, offloading solutions, and advice tailored to your condition.