This winter has been a cold one, which is great if you want to hit the slopes, try cross-country skiing or even take a chance and go snowshoeing. Unfortunately, the lower temperatures can also take a toll on your feet.
It can start with small things, like dryer skin that leads to cracks or even bleeding. But that’s not all, because you may also notice worsening heel pain in cold weather. Here’s why that happens and what you can do to feel better, even before the rising Spring temperatures finally return to Long Island.
Heel Pain in Cold Weather: Why it Gets Worse ![woman cross country skiing]()
With the start of winter, we see more cases of heel pain--especially plantar fasciitis—in our Massapequa podiatry practice. But why is that the case? There are several reasons why heel pain in cold weather gets worse. Let’s take a closer look.
- Winter Sports
Are you an avid cross-country skier? While the sport gives you a great way to enjoy the outdoors, and allows you to get in a phenomenal workout, it can also be a major cause of plantar fasciitis. And that’s because the constant up-and-down motion of the sport puts repetitive stress on both your plantar fascia (the band of connective tissue that runs from your heel to your toes) and your Achilles tendon. In turn, inflammation can develop and heel and arch pain will set in, unless you seek intervention. Snowshoeing can also contribute to seasonal heel pain—especially if you wear flat boots while hitting the trails. Combine long trail walks with shoes that have no arch support and minimal padding, and you could be in a world of hurting, even after you return from the trails. - Poor Footwear
Winter boots can cause heel pain at any time, not just if you’re actively engaging in your favorite seasonal sports. After all, boots tend to provide less arch support than sneakers or even dress shoes or casual street styles. Now, UGG boots are some of the worst offenders when it comes to heel pain, but any style that lacks arch support can stress your plantar fascia and lead to intermittent or chronic discomfort.
Support isn’t the only boot feature that can lead to heel pain. You see, if you have a heel spur at the back of your foot, and your boots fit you snugly, the tighter fit of a winter boot can put pressure on these bony bumps, leading to pain and inflammation—possibly for the first time since you ditched your favorite backless summer shoes.
- Inadequate Moisturization
Even if you avoid plantar fasciitis this winter, your heel pain could get worse in cold weather due to that drying we talked about earlier. You see, in winter, lower humidity in the air can speed up moisture loss in your skin. And the skin on your feet is very vulnerable, especially on your delicate heels. Without proper precautions, that dryer skin can develop painful cracks, making walking uncomfortable and increasing your risk for bleeding and infections.
Preventing Heel in Winter…And Beyond
As winter starts to recede in Nassau County, we want you to be able to enjoy the last few weeks of this wonderful season, whether that means strapping on your cross-country skis in Bethpage State Park; heading to Caleb Smith State Park for snowshoeing; or simply getting through your day without discomfort.
So, how can you keep your heel pain from getting worse in winter? First, make sure that you double down on your daily moisturizing routine, applying a thick, hydrating cream at least once a day. (Twice may be better, if your skin is already dry.)
Next, it’s important to choose supportive winter footwear, selecting styles like these Sorel boots that are equipped with plenty of arch support. And make sure that, whether you’re just walking the streets or hitting the trails, you stick with supportive boot styles that also fit your feet appropriately. (Choosing a well-fitted boot can help reduce the strain that many winter sports place on your heels.)
Finally, you have to keep that vigilance up at home. As temperatures drop outside, we tend to spend more time indoors, often wearing nothing more than socks or flimsy slippers. Unfortunately walking around your house barefoot or in socked-feet also puts a strain on your plantar fascia. So, to reduce your risk for heel pain this winter, invest in a pair of supportive slippers to wear around the house. That way, you can still keep the dirt and germs of the outside world off the floors in your home, without increasing your risk for pain and inflammation in your tendons.
Lasting Heel Pain Relief in Massapequa, NY
In our Nassau County podiatry practice, Dr. Novneet Chhabra and Dr. Mark Gasparini are here to help relieve your heel pain with a variety of treatment options—and without the need for invasive procedures. Whether we’re helping you select more supportive footwear, providing you with medical grade insoles or fitting you for custom orthotics, we can help prevent pain from developing. Or, if you’re already experiencing discomfort, we can speed up your healing process with laser therapy for pain relief.
Want to enjoy the last licks of winter without the distraction of nagging heel pain? We’re here to help. Simply call us at 516-804-9038 or follow this link to contact us and request an appointment.