Why Your Feet Hurt More in Cold Weather and What to Do About It

Now that fall is here and winter is right around the corner, many people notice that their foot-related aches, stiffness, and soreness tend to increase. These changes are often attributed to cooler weather, but what is it about the temperature change that makes foot pain worse?

Drs. Edward Buro, Christine Peterson, and Rosario Saccomanno at Mayfair Foot Care in Commack, New York, regularly counsel patients on seasonal foot changes. Keep reading to learn why cold weather causes foot pain, common foot conditions that flare up this time of year, and steps you can take to find relief.

Why cold weather causes foot pain

There are several reasons that foot pain typically worsens during the winter. Factors that contribute include:

Reduced circulation

Cold weather causes your blood vessels to constrict, affecting circulation throughout your body. Because the lower legs, feet, and toes are farthest from the heart, this reduces the flow of oxygen and nutrient-rich blood to these areas.

Joint stiffness

A drop in temperature thickens the synovial fluid, which helps lubricate the joints. This affects the joint’s ability to move smoothly, increasing stiffness and discomfort. Muscle spasms are also more common in cold weather, which can place additional stress on your foot and toe joints.

Nerve sensitivity

Because cold weather constricts blood vessels, less blood reaches the nerves in your feet. It also causes a drop in barometric pressure, which makes soft tissues expand, increasing the risk of nerve irritation.

Dry skin

Cold air isn’t as moist as warm air, so it commonly dries out the skin. If you have corns, calluses, or other skin-related foot problems, this lack of moisture can worsen symptoms and make walking painful.

Even if your feet are healthy, you may experience increased foot pain in the cold. For example, wearing ski boots or other seasonal shoes often leads to pain and stiffness, especially if you don’t wear them regularly.

Common foot issues that flare up in the cold

Anyone can experience cold-weather-related foot pain, but certain conditions are more likely to trigger flare-ups than others. These include:

Raynaud’s phenomenon

Raynaud’s phenomenon causes the blood vessels in the hands and feet to constrict excessively. It’s triggered by cold weather or stress and often causes numbness, tingling, and pain.

Arthritis and plantar fasciitis

Both arthritis and plantar fasciitis are characterized by inflammation of the joints or plantar fascia, a thick band of tissue that runs along the bottom of the feet. Cold weather tends to aggravate that inflammation, making stiffness and pain worse.

Diabetic neuropathy

About 60%-70% of people with diabetes develop some type of neuropathy (nerve damage). Although nerve pain happens throughout the year, cold weather often makes it more noticeable. 

Minor weather-related foot pain can often be managed at home, but if your symptoms affect your mobility or quality of life, seeing a podiatrist is essential. 

How to relieve and prevent cold-weather foot pain

Here are our top tips for managing foot pain during the colder months:

Keep your feet warm

Wear comfortable, moisture-wicking socks whenever possible, especially if you plan on spending time outdoors. Likewise, wear insulated shoes, such as snow boots, to reduce the risk of frostbite and other related issues.

Move your body

During the winter, it can be tempting to skip exercise, but regular movement supports healthy circulation. Setting aside at least 30 minutes, five days a week, to walk, cycle, or do light stretches can support blood flow and help keep your feet pain-free.

Moisturize daily

Cold weather increases the risk of cuts, blisters, and other foot injuries. Moisturize your heels, feet, and toes daily with lotion or another similar product. This one simple step can reduce the risk of infection and other problems, especially if you have diabetes.

Consider orthotics or supportive footwear

If you have a foot deformity, like a bunion or hammertoe, that becomes more painful in the cold, custom orthotics can minimize friction and pressure, making movement more comfortable.

Schedule winter foot care today!

If you’re concerned about cold weather affecting your feet, partnering with a podiatrist is a great way to protect yourself. We can provide personalized recommendations to help your feet stay comfortable all season long. Contact Mayfair Foot Care in Commack, New York, today to schedule an appointment or book your visit online.