This has been a colder-than-average winter down south, so you may already be experiencing some side effects of cooler temperatures. The skin on your feet could be drying out, increasing your risk for cracked heels. But here's another concern you may need to think about: heel pain in cold weather. Why could a drop in temperature make your heels hurt more? And what can you do to prevent discomfort or relieve existing pain? Here's what you need to know! 

Heel Pain in Cold Weather: What's the Connection?

Plantar fasciitis is a major cause of heel pain.  And, with the arrival of winter, we see more flare-ups of this condition, sending patients into our Powder Springs podiatry practice complaining of sharp, stabbing heel pain. (Usually, the pain is worse when you first get out bed in the morning, gradually improving as you move throughout your day.)

But why does heel pain often develop or show up in cold weather? There are a few different reasons that explain this phenomenon. First, there's your footwear. You see, when the temperatures drop, many of us here in Georgia finally get to bust out our favorite winter boots. And, while some may be supportive, others--especially those always popular UGGs--have little to no arch support. As such, wearing them for a full day on your feet can result in heel pain in cold weather. Especially if the cold stretch lasts longer than a day or two. 

Now, even if your boots have plenty of arch support, other problems may arise from winter foot gear. Closed-toed shoes, especially when they fit snugly, may reduce blood flow to your feet. Then, cooler temperatures constrict your blood vessels, further reducing circulation to your feet. In turn, you may experience nerve-related effects that make you experience pain more dramatically. Plus, if you have heel spurs, they may cause you pain in winter, when you wear more constricting footgear, even though they didn't bother you when you rocked your favorite summer sandals. 

Preventing Heel Pain in Winter...and Beyond

If you want to protect your feet this winter, start by choosing supportive footwear that's well-fitted to your feet. Next, consider adding custom orthotic devices to your winter boots. These custom insoles compensate for weaknesses in your own foot structure, and for lacking support in your footwear. By wearing them consistently, you can often prevent heel pain, or relieve existing discomfort. 

Furthermore, you should avoid going barefoot at home, especially since we tend to spend more time indoors during the winter. Now, you don't need to wear your street shoes around the house (in fact, that's probably not the most sanitary idea.) But you should get yourself a pair of supportive slippers--with backings--to help reduce the strain on your feet and help prevent heel pain. 

Additionally, you can also incorporate plantar fasciitis stretches into your daily routine to help reduce your risk for heel pain. By relieving tension in your calf muscles, especially, you can reduce tugging on your plantar fascia, helping protect it from becoming inflamed and painful. 

Not sure where to start? Try this easy move:  Begin by standing and facing a wall, placing your hands flat against its surface. Now, step one leg backward, making sure your heel remains on the ground. Next, lean forward slowly, stopping when you feel a stretch in your calf muscle. Once you're feeling that nice stretch, hold your position for between 15 and 30 seconds before switching to your other leg. Do this stretch once daily, or more often if your muscles are tight or you're already experiencing heel pain in cold weather.

Prognosis and Treatment

In our podiatry practice, Dr. Alvin Cowans has multiple ways to relieve heel pain, many of which are non-or-minimally invasive. From stretches and orthotics to footwear guidance and even laser therapy for pain relief, he can help you eliminate heel pain so you can walk comfortably in winter and beyond. 

Now, it can be tempting to ignore your foot and heel pain in winter, when we tend to be less active and are happy to hang around the house. But remember, when spring arrives and you want to get outdoors and get active, your heel pain will still be a problem...unless you come into the office for appropriate treatment. So don't waste another minute hurting at home. Just give us a call at 770-727-0614 or follow this link to request an appointment today.