As the temperature drops and the layers go on, most of us are thinking about keeping our hands warm, our noses dry, and our hot drinks topped up. Our feet, tucked away in socks and boots, tend to get forgotten, but winter can be a surprisingly tough season for foot health.
From dry, cracked skin to poor circulation and flare-ups of existing conditions, cold weather has a way of making itself known from the ground up. The good news is that most winter foot problems are very manageable with a bit of awareness and the right habits.
Simple habits that support healthy feet year-round become even more important during winter, when cold weather and closed-in footwear can start creating extra stress on the skin and nails.
Here’s what to look out for as the cooler months settle in across Australia.
Why winter is harder on your feet than you might think
Cold temperatures cause blood vessels to constrict, which means circulation to the feet and lower limbs can slow down. For most people, this isn’t a big deal, but for those with circulation conditions, diabetes, Raynaud’s phenomenon, or nerve-related issues, the effects can be more noticeable and more uncomfortable.
On top of that, the shift in footwear, from open sandals and breathable shoes to closed boots and thicker socks, changes how load moves through your feet. It can also create a warmer, moister environment inside the shoe, which has its own implications for skin health and fungal conditions.
Add in the fact that we tend to move less in winter, and it’s easy to see why feet that were fine all summer can start making their presence felt around June.
Dry skin and cracked heels
This is one of the most common winter complaints we see. Cold air is dry air, and when you combine that with indoor heating and less moisture in the environment generally, the skin on your feet can start to dry out, tighten, and crack, particularly around the heels.
Cracked heels aren’t just uncomfortable. When the cracks deepen, they can split the skin properly, becoming painful and occasionally prone to infection. Winter dryness can also aggravate other foot skin conditions, especially when the skin barrier is already irritated or under pressure.
The fix is fairly straightforward: moisturise your feet every day, ideally right after a shower when the skin is still a little damp. A good foot cream or urea-based moisturiser works better than a standard body lotion for the thicker skin on the soles. Just make sure you skip between the toes. That area stays damp enough on its own and doesn’t need more moisture added.
If cracked heels are already causing you pain or the skin has broken, it’s worth seeing a podiatrist rather than waiting it out.
Chilblains
Chilblains are one of those conditions that most people haven’t heard of until they experience them, and then they’re hard to forget. If you are not sure whether these sore, itchy patches are actually chilblains, it is worth looking more closely at how they develop and what usually triggers them. They appear as small, itchy, red or purplish patches, usually on the toes (though sometimes on the fingers or heels), and they’re caused by a reaction to cold and damp conditions.
What happens is this: when you’re cold, blood vessels near the skin contract. When you warm up again, especially if you do so too quickly, like jumping into a hot shower or sitting right next to a heater, the vessels expand rapidly, causing fluid to leak into nearby tissue. That’s what causes the itching, burning, and swollen appearance.
Chilblains are more common in people with poor circulation, but they can affect anyone who gets cold and damp repeatedly. They’re particularly common in people who spend time outdoors or live in homes without reliable heating.
The best treatment is prevention: keep your feet warm and dry, warm up gradually rather than rushing at a heat source, and wear moisture-wicking socks. If chilblains do develop, avoid scratching (as tempting as it is), keep the area moisturised, and speak to a podiatrist if they’re not settling down.
Raynaud’s phenomenon
If your toes (or fingers) go white, then blue, then red when you’re cold or stressed, you might be experiencing Raynaud’s. It’s caused by an exaggerated response of the blood vessels to cold or emotional stress, temporarily cutting off circulation to the extremities.
For many people, it’s more of a nuisance than a serious problem, but it can be painful during the colour-change episodes, and in more severe cases, it can affect quality of life significantly. Keeping your feet warm, avoiding sudden temperature changes, and managing stress can all help.
If Raynaud’s is affecting your daily life or seems to be getting worse, it’s worth discussing with both your GP and a podiatrist, as there are strategies that can make a real difference.
Fungal nail and skin infections
You might think fungal conditions are more of a summer problem – pools, sandals, sweaty feet – but winter has its own risks. Thick, warm, closed-in boots create a humid environment that fungi are very happy in, especially if feet aren’t being dried thoroughly or socks are being worn for long periods.
Athlete’s foot (tinea pedis) can develop quietly over winter if hygiene slips a little. Fungal nail infections (onychomycosis) can also take hold more easily if nails are damaged, circulation is reduced, or immune function is lower. If you start noticing thickening, discolouration, or brittle nails over winter, fungal nail treatment may be worth considering before the infection becomes harder to manage.
Prevention comes down to the basics: dry feet thoroughly after washing, change socks daily, rotate your footwear so it has time to air out, and treat any signs of infection early rather than hoping they’ll go away on their own.
Stiffness and flare-ups of existing conditions
Cold weather affects joints and soft tissue, and people with plantar fasciitis, Achilles tendinopathy, arthritis, or general heel pain often notice their symptoms are worse in winter, especially first thing in the morning when everything is cold and hasn’t warmed up yet.
This doesn’t mean there’s anything wrong beyond the usual. It’s just the way joints and connective tissue respond to cold. Gentle movement and a proper warm-up before activity can help, and it’s worth keeping up any exercises or stretches your podiatrist has recommended rather than letting them slide over winter when motivation is lower.
If symptoms are noticeably worse or you’re feeling like you’re going backwards, check in with your podiatrist rather than pushing through.
Circulation and nerve-related concerns
For people living with diabetes, peripheral vascular disease, or peripheral neuropathy, winter requires a bit of extra care. Reduced circulation and sensory changes in the feet mean that cold-related damage, including chilblains, pressure areas, and small wounds, can go unnoticed and become serious more quickly.
If you’re in this category, keep checking your feet daily through winter, make sure footwear is genuinely warm and protective (not just closed-toe), and don’t ignore anything unusual. A small problem picked up early is always much easier to manage than one that has been left to develop.
What to wear on your feet in winter
Good winter footwear doesn’t have to be boring. It just needs to tick a few important boxes:
Closed-toe and closed heel for warmth and protection
Moisture-wicking socks, wool, or synthetic blends are far better than cotton, which holds moisture against the skin
Enough room in the toe box, thick socks can make previously well-fitting shoes feel tight, which can restrict circulation and cause pressure areas
Adequate cushioning and support, especially if you’re walking on hard surfaces or standing for long periods
If you’re wearing the same boots every day, rotate them if you can, and let them air out properly between wears. Damp, warm shoes are the ideal environment for fungal growth.
How Hurst Podiatry can help
If you’re noticing any of the above this winter – dry and cracking heels, chilblains, stiff and painful feet in the morning, or changes to your skin and nails – we’re here to help sort it out.
Whether it’s a treatment plan for an existing condition, some hands-on care for your skin and nails, or just a check-in to make sure everything is tracking well, a podiatry appointment in the cooler months is always a good idea. Book in with the team at Hurst Podiatry and keep your feet comfortable right through winter.
