Why do our feet hurt more in winter?

As the temperature drops, many people notice an unwelcome rise in foot pain and stiffness. But is it really the cold “getting into our bones”? Or is there more to the story?

Podiatrists see a consistent pattern every winter—patients report increased discomfort in their feet and ankles, especially around the colder months. While it’s tempting to blame the chill directly, the reality is more nuanced.

🦶 Cold Weather & Foot Pain: What’s Really Going On?

Despite popular belief, cold weather doesn’t cause arthritis or worsen inflammation directly. However, several factors can contribute to foot pain during winter:

• Less Movement = More Stiffness   Cold weather often leads to reduced physical activity. When we move less, our muscles can weaken. This reduces their ability to support daily tasks, leading to fatigue and discomfort. Joint lubrication (synovial fluid) also relies on movement, so inactivity can make feet feel stiff and creaky.

• Muscle Guarding Against the Cold   Ever noticed yourself tensing up when stepping into a cold breeze? This involuntary bracing can affect the muscles in your feet and lower legs, contributing to tightness and pain.

• Isolation & Mood Changes   Winter can bring shorter days and less social interaction. Research shows that low mood is linked to increased pain perception. Conditions like Seasonal Affective Disorder (SAD) can also lead to lethargy and reduced motivation to stay active—further compounding foot discomfort.

• Cold Sensitivity in Nerves   Some individuals experience a phenomenon called “cold allodynia,” where nerves misinterpret cold sensations as pain. This can be particularly noticeable in the feet, which are often exposed to chilly surfaces and temperatures.

• Circulation As the body becomes colder, the blood vessels in hands and feet constrict to preserve heat in the core, protecting vital organs. Reduced blood flow can cause cold and stiff feet.

🧦 What Can You Do to Keep Your Feet Happy?

• Keep Moving   Movement is medicine—even in winter; try gentle foot exercises, yoga, or stretching indoors. Even small changes like walking around the house or using a foot roller can make a difference.

• Stay Warm   Invest in warm socks, insulated footwear, and avoid walking barefoot on cold floors. Keeping your feet warm helps reduce muscle tension and nerve sensitivity.

• Stay Social & Seek Sunlight   Make time for social connection and get outside when the sun peeks through. Natural light and companionship can lift your mood and help reduce pain perception. Vitamin D from sunlight can also help keep bones healthy.

• Talk to a Podiatrist   If your foot pain is persistent or worsening, don’t wait for spring. Our podiatrists can assess your symptoms, offer tailored advice, and help you stay comfortable all season long.

Stay warm, stay active — and don’t let the cold slow you down.