As winter arrives or if you're travelling to chilly climates, many of us experience the uncomfortable sensation of cold feet, which can sometimes lead to painful chilblains. At footfeet, we’re committed to helping you keep your feet warm, healthy, and protected during colder weather. This guide will help you understand the causes of cold feet and chilblains, ways to prevent them, and effective treatments to keep your toes comfortable!
What Causes Cold Feet?
Cold feet are a natural response to colder temperatures. When it’s cold, your body reduces blood flow to the extremities, like your hands and feet, to preserve warmth for your vital organs. Some people are more prone to cold feet due to poor circulation, which can be caused by:
- Raynaud’s disease: A condition where small blood vessels narrow in response to cold or stress, limiting blood flow to the hands and feet.
- Hypothyroidism: Low thyroid hormone levels can affect metabolism, leading to cold intolerance and cold extremities.
- Anaemia: Low iron levels reduce the blood’s ability to carry oxygen, causing symptoms like cold hands and feet.
- Diabetes: This condition can damage blood vessels, making it harder for blood to circulate in the feet.
What Are Chilblains?
Chilblains, also known as pernio, are small, itchy, red or purple sores that develop on the skin. Although the exact cause of chilblains remains unknown, it is thought to be a response to exposure to cold, damp conditions and poor circulation. They most commonly occur on toes, fingers, and heels and can cause pain, itching, and swelling. Chilblains develop when the skin re-warms too quickly after exposure to cold. Blood vessels expand rapidly, leading to inflammation and tissue damage.
While chilblains can be painful, they typically heal on their own within a few weeks. However, repeated exposure to cold can worsen symptoms or even result in an ulcer and require medical intervention.
As not everyone exposed to cold and damp conditions will develop chilblains, it is believed that those who do are overly sensitive to changes in weather and temperature.
The elderly, sedentary, children, teenagers and people with medical conditions (such as anaemia) are most susceptible.
Symptoms of Chilblains
Chilblains most often develop on the toes. Common symptoms include:
- a burning sensation on the skin
- red, blue, purple or white swollen patches
- mild to intense itching
- dry skin, leading to splits and cracks
- possible secondary infection
- ulceration, in severe cases.
How to Prevent Cold Feet and Chilblains
1. Wear Warm, Moisture-Wicking Socks
Choose socks made from blends of acrylic, nylon, and spandex, which provide excellent insulation and wick moisture away from the skin. Avoid cotton socks in colder weather, as they tend to hold moisture, making your feet feel colder.
OS1st Wellness Performance Socks
Lightfeet Diabetic Socks
Carnation The Original Silversock
2. Keep Your Feet Dry
Moisture from sweat or damp environments can make your feet colder. Make sure to keep your feet dry by changing socks regularly, and shoes if they are damp, and avoiding walking barefoot on cold, damp surfaces.
3. Insulate Your Footwear
Choose shoes with insulation or insoles to help retain warmth. Foam or gel insoles provide both insulation and additional cushioning, making them ideal for cold weather comfort. Avoid shoes that are too tight, as they can reduce circulation. For those who need to be outdoors in wet, cold conditions, waterproof shoes can be a lifesaver.
Silipos SoftZone Silicone Insole
Emily Braidwood EB Flats Medigel Insoles
4. Gradual Warmth
If your feet are cold, avoid rapid re-warming, such as placing them near direct heat sources like heaters or hot water bottles, which can lead to chilblains. Instead, warm your feet gradually by wearing cozy socks or gently massaging them to encourage blood flow.
OS1st Wellness Performance Socks
Carnation The Original Silversock
5. Keep Moving
Physical activity stimulates circulation, which can help keep your feet warm. Simple exercises like toe wiggling or ankle rotations can make a big difference, especially if you spend extended periods sitting or standing.
6. Use Moisturising Creams
Cold weather can dry out your skin, making it more prone to chilblains. Apply a rich, moisturising cream daily, focusing on your toes and heels, to keep the skin hydrated and less likely to crack or develop sores.
Akileine Akilwinter Chilblain Cream
Akileine Cold Feet Warming Cream
Akileine Blue Ultra Smoothing Balm 15% Urea
How to Treat Chilblains
Chilblains symptoms usually clear up in 2 or 3 weeks after cold exposure. In the meantime, try the following tips to ease your symptoms:
1. Warm Up Slowly
Avoid the temptation of putting your feet in front of the heater or on a hot water bottle, as rapid warming can worsen chilblains. Rewarm the skin slowly and gently, without massaging, rubbing or applying direct heat. Keep the affected skin dry and warm, but away from sources of heat. Avoid cold exposure also wherever possible.
2. Avoid Scratching or Rubbing
Although chilblains can be itchy, try to avoid scratching, as it can break the skin and increase the risk of infection. If itching is bothersome, applying a cold compress can help reduce discomfort without aggravating the skin.
3. Elevate Feet When Possible
Improving circulation can ease chilblain symptoms. Elevate your feet slightly when sitting to promote blood flow. Simple exercises like wiggling toes or rotating ankles can also help prevent blood from pooling in the feet.
4. Apply Soothing Creams
A chilblain-specific cream can help relieve itching, pain, and inflammation. Choose creams with anti-inflammatory ingredients.
5. Keep Skin Moisturised
Regularly moisturising helps keep the skin soft and prevents cracks that could worsen chilblains. Use a rich, foot moisturiser daily, paying extra attention to toes and heels. Moisturised skin is less likely to itch or become irritated, which helps manage discomfort.
6. Wear Breathable, Warm Footwear
Choose shoes that keep feet warm without trapping moisture. Breathable, insulated footwear helps reduce the likelihood of chilblains returning. Also, consider adding cushioned or thermal insoles to help insulate your feet from the cold ground.
Professional Treatment of Chilblains
See your doctor if your symptoms are ongoing or you can't get your pain under control. A doctor might prescribe corticosteroids to reduce itching and swelling or apply dressings to ulcerated skin. Severe, ulcerating or recurring chilblains need professional attention. A qualified podiatrist can treat your chilblains and offer advice on prevention.
If you suffer from severe and recurring chilblains, your doctor may prescribe a preventive drug.
If you have a pre-existing condition, such as diabetes, you must see your doctor to check the circulation in the affected area without delay.
FAQS About Cold Feet & Chilblains
Q: How can I tell the difference between chilblains and frostbite?
A: Chilblains appear as red or purple patches on the skin, usually causing itching and discomfort but no numbness. Frostbite, however, causes the skin to become hard, pale, and numb, potentially leading to tissue damage. Frostbite requires immediate medical attention, while chilblains typically resolve on their own with warmth and care.
Q: Are chilblains dangerous?
A: Chilblains are generally not dangerous, but they can be uncomfortable. However, repeated exposure to cold can worsen symptoms, and in severe cases, chilblains can lead to sores or infection. Taking preventive measures is the best way to avoid complications.
Q: Why do my feet feel colder than other parts of my body?
A: Feet are more susceptible to cold because they are the farthest from the heart and have less muscle mass to generate heat. Additionally, during cold weather, the body conserves warmth for vital organs, reducing blood flow to extremities like the feet.
Q: Can chilblains be treated at home?
A: Yes, most chilblains can be managed at home by gently warming the affected area, applying soothing creams, and keeping feet warm and dry. Avoid scratching, as it can worsen inflammation. If symptoms persist or worsen, consult a healthcare professional.
Q: Are some people more prone to chilblains?
A: Yes, people with poor circulation, a history of Raynaud’s disease, or those with cold-sensitive skin are more prone to chilblains. Preventive measures, such as wearing warm socks and managing circulation issues, can help reduce the risk.
Q: Can I prevent chilblains by using heat packs or hot water bottles?
A: It’s best to avoid using direct heat, as it can cause the blood vessels to expand too quickly and worsen chilblains. Instead, re-warm your feet gradually by wearing warm socks or moving to a warmer environment.
Q: Can chilblains become infected?
A: Yes, if the skin cracks or is scratched, chilblains can become infected. Signs of infection include increased redness, swelling, warmth, or pus. If you suspect an infection, seek medical advice.
Q: Are chilblains permanent?
A: Chilblains are not permanent and typically heal within 1-3 weeks. However, people prone to chilblains may experience recurring episodes each winter, especially with repeated exposure to cold.
Q: Can stress make chilblains worse?
A: Stress doesn’t directly cause chilblains, but it can contribute to poor circulation, which may worsen symptoms. Managing stress and staying warm can help minimise chilblain episodes.
Q: Can chilblains develop in mild temperatures?
A: While chilblains are more common in cold, damp weather, they can develop in milder temperatures, especially if there’s sudden exposure to cold after being in a warm environment.
Q: Can chilblains be prevented entirely?
A: Although there’s no guaranteed way to prevent chilblains, wearing warm, moisture-wicking socks, keeping feet dry, and avoiding sudden temperature changes can significantly reduce your risk.
Q: How are chilblains different from Raynaud's disease?
A: Chilblains occur when blood vessels react to cold by causing red or purple patches and swelling. Raynaud's disease also involves blood vessel constriction but leads to white or blue fingers and toes due to reduced blood flow. Both can be triggered by cold, but they affect the body in different ways.
Keeping your feet warm and healthy in colder weather is essential for overall comfort and well-being. By understanding the causes of cold feet and chilblains and taking preventive steps, you can enjoy a cozy, comfortable season free from foot discomfort. Check out our Cold Feet & Chilblains Collection to find carefully selected products designed to keep your feet warm, dry, and protected all winter long.