Dealing with Chilblains and Cold Feet in Winter

As the temperature drops, many people experience cold feet, but for some, winter can bring a painful and irritating condition known as chilblains. These small, itchy, red or purple swellings occur when the skin is exposed to sudden changes in temperature. If left untreated, they can become painful, cracked, or even infected. Understanding what chilblains are, how they develop, and how to prevent and treat them can help keep your feet comfortable and healthy this winter.

What Are Chilblains?

Chilblains (also known as pernio) are small, inflamed patches of skin that develop in response to repeated exposure to cold and damp conditions. They most commonly appear on the toes, but they can also develop on fingers, heels, ears, and even the nose.

They occur when the small blood vessels in the skin react to sudden warming after prolonged cold exposure. This reaction causes the blood vessels to expand too quickly, leading to inflammation, redness, and discomfort.

Symptoms of Chilblains

Chilblains can vary in severity, but common symptoms include:

  • Red, purple, or blue patches on the skin
  • Itching or burning sensations
  • Swelling and tenderness
  • Dry or cracked skin
  • Blisters or ulceration in severe cases

They typically last a few weeks and usually resolve as temperatures warm up, but without proper care, they can worsen or become infected.

What Causes Chilblains?

Chilblains occur due to poor circulation and rapid temperature changes. When feet are exposed to cold conditions, blood flow slows down. If the feet are then rapidly warmed (for example, by placing them near a fire or radiator), the small blood vessels expand too quickly, causing leakage of blood into surrounding tissues. This leads to inflammation and the characteristic symptoms of chilblains.

Risk factors include:

  • Cold, damp weather – Common in autumn and winter months.
  • Poor circulation – Those with circulatory issues, such as Raynaud’s disease, are more prone to chilblains.
  • Inappropriate footwear – Wearing thin, non-insulated shoes in cold weather can increase the risk.
  • Diabetes or autoimmune conditions – These can make individuals more susceptible to poor circulation and skin damage.

How to Prevent Chilblains

Preventing chilblains is mainly about protecting your feet from extreme temperature changes. Here are some practical steps:

  1. Keep your feet warm but not overheated – Wear insulated socks and shoes, but avoid extreme direct heat sources like radiators or hot water bottles.
  2. Dress appropriately for cold weather – Layer up with warm socks and consider thermal insoles for extra warmth.
  3. Wear well-fitted footwear – Shoes that are too tight can restrict circulation, increasing the risk of chilblains.
  4. Stay dry – Damp or sweaty feet can make chilblains worse. Use moisture-wicking socks and change out of wet footwear promptly.
  5. Move around regularly – Keeping active encourages circulation and helps maintain healthy blood flow to the feet.
  6. Avoid sudden temperature changes – Instead of warming cold feet rapidly, let them adjust gradually to room temperature.

How to Treat Chilblains

If you develop chilblains, the key is gentle care and patience. Here’s how to manage them effectively:

  • Gradually warm your feet – Avoid placing them directly near heaters; instead, warm them slowly with thick socks or warm water (not hot).
  • Moisturise the skin – Use a fragrance-free moisturiser to prevent dryness and cracking.
  • Avoid scratching – Scratching can worsen irritation and lead to infection.
  • Keep your feet clean and dry – This reduces the risk of infection.
  • Use soothing creams – Some topical creams containing calamine, witch hazel, or anti-inflammatory ingredients may provide relief.

When to See a Podiatrist

In most cases, chilblains resolve on their own with proper care, but you should see a podiatrist if:

  • The chilblains persist for more than a few weeks.
  • You notice blisters, cracks, or signs of infection (such as redness, swelling, or pus).
  • You have diabetes or circulation problems and develop foot sores.
  • The pain becomes severe or interferes with daily activities.

A podiatrist can assess your feet and recommend appropriate treatment, such as prescription creams or additional circulation-boosting strategies.

Conclusion

Chilblains can be an uncomfortable winter problem, but with the right preventative steps and treatment, you can keep your feet warm and healthy. If you’re struggling with persistent chilblains or circulation-related foot problems, Louisa Seymour Podiatry is here to help. Book an appointment today to ensure your feet stay in top condition throughout winter.

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