We may have had the summer solstice but temperatures are still dropping, rain is forecast and Spring is another two months away. Like ours, your wardrobe has probably well and truly transitioned back to closed-toe-shoes for the colder weather. This can bring with it a few problems, as your feet are more susceptible to the cold than other parts of your body. If you’ve been hiding your feet in winter shoes and boots for the last few weeks and have been experiencing any discomfort, then it’s not too late to adjust your foot care regime and make changes to protect your feet for the rest of winter.
General foot care tips
Remove any nail polish that’s still on your toenails from the warmer months and if you do re-apply it then make sure you give your nails a break by taking it off regularly. This will remove any bacteria and fungus hiding underneath and help maintain healthy nails.
Dry feet be an issue any time of the year but particularly in winter when the lack of humidity and indoor heating systems cause the skin in general to become drier. If your feet are dry then a simple self-massage with moisturiser or oil will replenish the skin of lost moisture and gently remove layers of superficial dead skin. On the heels, if the skin becomes dry and cold it can then become hard and crack. Gently remove the dry, dead skin with a pumice stone and moisturise after every bath or shower; and before you go to bed. Then wear a pair of socks as this locks in the moisture overnight.
Footwear tips
Footwear-wise, choose footwear that will keep your feet warm, dry and comfortable. Shoes should have a thick enough sole to make sure that your feet stay dry during the rain and sufficient grip so that you are stable on slippery surfaces.
Invest in good quality shoes and boots that have plenty of room for your toes to move around freely without restriction. The technical term is a “deep toe box”. Remember that in winter you may need to also leave extra room if you’re wearing thicker socks so there is no pressure on your feet and toes. If you’re not sure what size you are, a good shoe shop will measure your feet.
Alternate your footwear too. If your feet have become warm and damp then ensure your shoes are dried out before you wear them for long periods again. When you do buy new shoes, go shopping for them in the afternoon. Your feet swell as the day goes on; so it’s best to make sure your shoes fit well when your feet are at their largest to make sure that they are comfortable.
Exercise tips
If you’re an athletic type even in winter – then bravo! – but also make sure you wear socks and shoes that allow your feet to breathe so the sweat doesn’t make your feet sore, itchy or cause an infection. Socks made from natural fibres, such as cotton or wool are best for your feet. They will help keep your feet warm and dry and prevent heat loss too. Natural fibres such as wool are absorbent as well so if your feet get too hot, they will absorb the moisture instead of making your feet hot and sweaty. Avoid synthetic fabrics which can cause your feet to sweat and also smell. Change your socks daily (or more often if sweating or active) and ensure your feet are completely dry before putting your socks and shoes on.
Physical exercise generates heat and gets the blood pumping around your body, all the way down to your feet. However, the cold weather makes your feet less flexible so it’s important to warm up before exercising. A dynamic warm up pre-workout will help prevent injuries, improve your performance and keep your feet warm.
Maintaining a consistent temperature in your feet is also important to avoid chilblains. This is a painful condition caused by inflammation of the small blood vessels in your skin. It occurs because, as your feet get cold, the blood vessels shrink causing a reduction in the blood flow to that area. You may notice that your toes (or fingers) go very pale as the blood flow is reduced. If your feet start to warm up again too quickly, for example coming indoors from the cold and jumping into a warm bath or shower, your blood vessels don’t have time to expand fully before the blood starts flowing into them again. This abrupt change in temperature causes the vessels to burst which is why you might see what looks like bruising or redness on the skin’s surface. A good way to restore heat is to use a foot cream in circular motions from the heel, up to the toes. This will not only warm your feet but also moisturise them at the same time.
For all you snow bunnies, there are a few things you can do to protect your feet on the slopes. Firstly, make sure that you choose ski boots that fit snugly and give you enough support. If you are hiring your equipment take your ski socks with you when you get your boots fitted to make sure they fit properly. Most ski boots that you hire don’t properly support the arch of the foot and this can cause pain. One option here is to wear insoles that provide the right support for your arch. It’s also a good idea to cut your toenails before you go out on the slopes because you will be putting constant pressure on your toes and if the nail is too long it will get pushed back. If you do start experiencing pain anywhere on your foot, then take a break. When your body signals pain, it’s telling you something. Avoid long term injuries by taking a day off the slopes or consulting a specialist podiatrist.
Skiing and snowboarding are tough sports that require strong, healthy ankles and feet. Look after them on the slopes and also once the snow season is over. Getting a check-up or treatment from a podiatrist when you return home may be a good idea if you want to make sure that your feet are maintained in a healthy condition and check for any underlying damage that could lead to problems in the future.
No matter what your activity levels are, think feet-first. Healthy feet and foot structures are vital in supporting your entire body and making the most out of your day to day activities and hobbies.
If you’re unsure of the best way to look after your feet and need some advice, or if you are experiencing foot or ankle pain, then make an appointment to see your podiatrist for a check up.