Show Your Feet the Attention They Deserve This Season
Winter can be tough on your feet. The cold, dry air can strip your skin of moisture, leaving your feet vulnerable to roughness, cracking, and even infections if cuts or blisters go unnoticed. Reduced outdoor activity and poor circulation during these chilly months only add to the challenges. Foot care is especially critical for the 5.8 million women ages 65 and older in the United States who have diabetes, as some are at higher risk for foot problems because of poor circulation and reduced sensation due to diabetic neuropathy. With the right care, you can keep your feet healthy, comfortable, and ready to carry you through the season without trouble.
Here are five essential foot care tips to keep your feet healthy this season:
1.Moisturize daily to prevent dryness. The air during the colder months is notoriously drying, and feet are especially susceptible to rough, cracked skin. Dry skin can lead to painful fissures, which, in severe cases, may become infected. Moisturizing with a thick, fragrance-free cream is key to keeping your feet hydrated. “I recommend applying daily moisturizer to the feet, such as ammonium lactate and urea 40 percent cream,” says Deena Horn DPM, FACFAS, Assistant Professor of Podiatry, Vascular and Endovascular Surgery, Weill Cornell Medicine.
Pay special attention to your heels and soles, but avoid applying lotion between your toes, as excess moisture in these areas can encourage fungal infections. Women with diabetes should be extra vigilant about moisturizing because cracked skin can create an entry point for bacteria. Regular moisturizing keeps the skin barrier strong, reducing the risk of complications.
2. Keep feet warm, but avoid overheating. Cold toes are common in winter, but poor circulation, which becomes more common with age and diabetes, can make it worse. Keep your feet warm with insulated socks made from materials like wool or fleece, which wick moisture away while providing warmth. Avoid using heating pads or hot water bottles to warm your feet, as these can cause burns, especially if you have decreased sensation due to neuropathy. Well-fitting, warm footwear is also important for preventing frostbite or chilblains—the itchy, red or purple bumps that erupt in response to cold weather—during outdoor activities.
3. Inspect your feet regularly. Check your feet daily for signs of problems, such as cuts, blisters, redness, and swelling. “Check the top and bottom of the foot and also between the toes to identify any changes to the skin,” says Nick Salerno, DPM, FACFAS, podiatric foot and ankle surgeon, Division of Vascular & Endovascular Surgery, Weill Cornell Medicine. For women with diabetes, even small issues like an ingrown toenail or a callus can become severe if not treated promptly. “Changes in temperature may contribute to inadequate blood flow.
Look for color changes in the skin, which could be a sign of Raynaud’s phenomenon,” says Dr. Horn. Raynaud’s occurs when small blood vessels in the fingers or toes temporarily narrow in response to cold weather, causing the skin to turn white or blue and feel numb or tingly. “Generally, any change in the appearance of the foot is a reason to seek medical attention, especially in a person with diabetes,” says Dr. Horn.
4. Choose the right footwear.Wearing appropriate shoes in winter is not just about fashion—it’s about protecting your feet. “Often with the change in weather comes a change in shoe gear. Tight pointed boots can often cause blisters, heel fissures or callus/corn formation,” says Dr. Salerno. “In people who do not have neuropathy these conditions can be painful; however, in people with diabetes—who do not have proper sensation—these conditions can cause complications.” While shoes that are too tight can cut off circulation, loose shoes can lead to friction and blisters. Invest in waterproof, well-insulated footwear that provides proper arch support and accommodates your socks comfortably. For indoor use, avoid walking barefoot, as cold floors can lead to reduced blood flow and increase your risk of injury.
5. Trim nails carefully. Proper toenail care is often overlooked. Trim your toenails straight across to avoid painful ingrown nails, which can become infected. Always use a clean nail clipper and file any sharp edges to prevent accidental cuts. Women with diabetes should take extra care while trimming, as even minor nicks can lead to complications. If you have difficulty trimming your nails or have thickened nails due to a condition like a fungal infection, consider seeing a podiatrist for regular maintenance.
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