Winter Foot Health: Common Issues and Tips for Pain-Free Steps

Winter can be hard on your feet, especially if you’re prone to conditions like plantar fasciitis, arthritis, or simply struggle with cold toes. Colder temperatures, heavier footwear, and slippery surfaces can all impact foot health. In this post, we’ll explore common winter foot issues and provide tips to keep your feet healthy and pain-free.

Common Cold-Weather Foot Issues

Winter conditions can lead to a variety of foot issues. Here are some of the most common:

1. Plantar Fasciitis: Colder temperatures can increase heel pain and stiffness, especially if plantar fasciitis is a recurring issue.
2. Arthritis: Joint pain from arthritis often intensifies in winter, especially in the feet and ankles.
3. Cold Toes and Poor Circulation: Reduced blood flow in cold weather can lead to numbness, tingling, and discomfort in the toes.
4. Dry, Cracked Skin: Cold, dry air combined with heavy socks and shoes can cause feet to become dry, leading to cracked heels and calluses.

Tips for Winter Foot Health

Maintaining healthy feet in winter requires a bit of extra care, but these steps can help keep your feet comfortable.

1. Wear Supportive Shoes: Choose shoes with arch support and insulation to keep feet warm. Avoid wearing worn-out shoes, as they can exacerbate pain or contribute to balance issues on icy surfaces.

2. Stretch Regularly: Regular stretching, especially before outdoor activities, can prevent stiffness. Simple stretches, like toe curls and calf stretches, promote circulation and reduce tension in the foot muscles.

3. Moisturize to Prevent Cracking: Winter air can be drying, especially with frequent indoor heating. Use a thick moisturizer on your feet daily to prevent dry, cracked skin, paying extra attention to your heels and any callused areas.

4. Choose the Right Socks: Moisture-wicking, thermal socks can help regulate temperature and keep your feet dry. Wool socks are particularly good for keeping feet warm without causing sweat buildup.

When to Consult a Specialist

If you experience foot pain or numbness that doesn’t improve with self-care, it may be time to consult a specialist. Persistent or worsening symptoms can be a sign of a more significant issue, such as nerve compression or worsening arthritis.

Conclusion

Foot health is essential for mobility, especially in winter. By following these tips, you can enjoy comfortable, pain-free steps all season long.

Meet Lauren Gasparini, DNP

Lauren Gasparini DNP is a Nurse Practitioner at Garden State Pain & Orthopedics, specializing in pain and rehabilitation. Lauren received her Bachelor of Nursing degree at William Paterson University, and acquired her Doctor of Nursing Practice, Adult Nurse Practitioner from Rutgers University. Prior to completing her Doctor of Nursing program, Lauren was an orthopedic nurse for five years at Saint Barnabas Medical Center in Livingston, NJ. Upon graduation, she immediately began her career as a pain management nurse practitioner.

Lauren was chosen to speak about Pain Management/Opioid Crisis at the Saint Barnabas Medical Center Nursing Excellence Conference in 2018. When asked what brought Lauren to the medical field, she responded " I had brain surgery as a child, and knew that I wanted to take care of others the way I was cared for during my recovery. I originally went to school/began a career in Business Marketing but knew something was always missing; causing me to pursue my dream of becoming a nurse."

Lauren was born and raised in Northern Jersey. Outside of the office, you can find Lauren enjoying the fresh air (especially near or on water)! She loves spending time boating, swimming, going to the Jersey Shore, and visiting her family's lake house in the Adirondacks. Lauren loves spending time with her beautiful family, husband and daughter.

Fun Fact: Lauren was an avid swimmer and athlete growing up. Although this may come at no surprise with the spirit and joy she portrays, Lauren was her college mascot (The Bobcat) for one year at Quinnipiac!

If you have any neck pain or back pain you can schedule an appointment with Lauren at one of Garden State Pain & Orthopedics’ offices in Clifton, Jersey City, and Edison, New Jersey.