Cold Weather Tips to Protect Your Feet and Ankles

It is never a good time for a foot or ankle injury, but some might consider the colder months to be the most inconvenient time to have their feet or ankles out of commission. Ironically, it is during the winter when many injuries in the lower extremities occur due to weather-related incidents.

From ankle sprains and fractures, to frostbite, and to broken toes, the damage can vary. However, by taking proper preventive measures, a person can decrease his or her chance of incurring a foot or ankle problem during the colder months.

During the winter months, patients should take extra precaution to keep their feet warm and dry when navigating frigid temps, especially patients who have existing health conditions such as diabetes with neuropathy or peripheral arterial occlusive disease or Raynaud’s phenomenon, which is an extreme sensitivity to coldness.

Here are three critical and easy-to-follow tips that can mean all the difference between comfort and pain in your feet during the winter.

 

1. Wear the Right Shoes

Whether caused by wearing high heels on icy surfaces or just sheer accident, falls are one of the most common causes of weather-related injuries. Wintertime falls often result in an ankle sprain, or worse, a broken bone in the foot, ankle, heel or toe. I encourage patients to wear low-heeled shoes or boots with a traction sole to help prevent slipping and may slip on a “Yak Trax” on the bottom of shoes to improve traction.

Equally important, wearing warm shoes or boots can protect a person’s feet in frigid temps. Wearing water-resistant, insulated footwear serves as a barrier between the feet and outside elements; this is particularly important for patients with neuropathy or Raynaud’s phenomenon. While different, both conditions block normal blood flow in the feet and places a person at a greater risk of developing additional problems. In some cases, people can incur chilblains, which are itchy, tender, red patches that emerge in response to cold air, or in extreme cases, frostbite.

Remember, the thicker the insulation, the greater the protection is between a person’s feet and the adverse effects caused by cold weather.

 

2. Keep Your Feet Dry 

Damp feet can cause cold feet and can be just as harmful.

Wearing moisture-wicking wool socks will help keep feet dry from internal wetness caused by sweat, while water-resistant footwear will ward off external weather elements that can cause dampness.    For some, inserting foot warmers in their shoes serves as an extra layer of protection. Before doing so, it is best to consult with a foot and ankle surgeon. If worn incorrectly, foot warmers can burn the skin and cause severe harm for those with nerve damage.

 

3. Get the Right Help

With all that can happen to the feet and ankles during the winter months, it is best to know what to do when faced with a condition or injury brought on by cold weather.

In the case of a suspected fracture or sprain caused by a fall, see a foot and ankle surgeon or visit the walk in clinic or emergency room as soon as possible for prompt diagnosis and treatment. If medical care is unavailable, for temporary relief of symptoms, try the RICE principle—Rest, Ice, Compression and Elevation. But remember, delaying treatment can result in long-term complications.

For feet that are exposed to cold and dampness for a prolonged period, soak them in warm water, avoiding hot water or direct heat. Soaking them in warm water will allow the feet to regain their normal temperature gradually.

 

Solomon I. Wu, DPM, FACFAS, Foot and Ankle Surgeon.

Moses Lake Orthopedics 

(509) 764-6400