Why Heel Pain Gets Worse in Winter — and What Actually Helps

Since it’s fairly common medical advice to ice an injury, you might think that winter weather would be good for your discomfort. In reality, though, cold weather can exacerbate your pain, especially in your heels.

You don’t have to hobble through winter, though. Here at Greater Pittsburgh Foot & Ankle Center, William T. DeCarbo, DPM, FACFAS, and our team treat a variety of causes of heel pain, from Achilles tendinitis to plantar fasciitis. If you’ve noticed worsening heel pain this winter, come see us in Wexford, Pennsylvania. 

How the cold impacts tissue and blood vessels

There’s a reason experts recommend we “warm up” before physical activity. When the tissue in the body is colder, it’s stiffer. That’s particularly problematic for key tissues in your feet and ankles like your plantar fascia and Achilles tendon. When these tissues get cold and stiff, they can’t absorb shock as well. That worsens your heel pain.

On top of that, cold weather encourages your blood vessels to constrict, limiting blood flow to these tissues. With fewer nutrients supplied, they have a harder time performing. 

And those are just the internal issues at play. External forces can also exacerbate your heel pain. You might wear tighter boots or shoes with less support during this time of year. What’s more, most of us are less active during the winter. Since exercise usually reduces pain levels, this factors into how your heel feels.  

Finding relief for winter heel pain

Treatment tends to be most effective when you can apply it directly at the root of your heel pain. To ease your discomfort, start by working to figure out what’s causing it. 

If it feels like a dull ache above your heel and it gets worse with activity, for example, you might have Achilles tendinitis (inflammation in your Achilles tendon). Or if you feel a stabbing pain when you first get out of bed, you probably have plantar fasciitis (inflammation in the thick tissue on the bottom of your foot). 

You don’t have to figure this out on your own. Dr. DeCarbo specializes in heel pain. He can diagnose you, then tailor a treatment plan to help.

During the winter, that often means making lifestyle modifications like:

• Resting the area to give inflammation time to heal
• Warming up before exercise once it’s safe to return to activity
• Choosing footwear that supports your feet and doesn’t feel too tight
• Inserting customized orthotics into your shoes
• Taping the area to provide additional support
• Daily stretching

Dr. DeCarbo and our team work with you to not just reduce but ideally eliminate your heel pain. Dr. DeCarbo might recommend additional interventions like anti-inflammatory medication or corticosteroid injections. 

Don’t let wintertime heel pain put your enjoyment on ice. To get the care your heel needs, call us or book your appointment online today.