Autumn weather has a habit of keeping us guessing! A mild afternoon can turn into a chilly evening, and a short walk can leave your feet cold and shoes damp. If you live with diabetes or a condition that affects your circulation, you might need to think a bit more about how you manage these temperature changes to keep your feet healthy.

Why cold weather deserves extra care

When it gets cold, the small blood vessels near your skin narrow to help your body hold on to heat. This can leave your toes feeling colder. If you already have poor circulation, the colder months can bring extra challenges.

If diabetes has affected the nerves in your feet, you may not notice how cold or hot they are. It can also be harder to tell whether a shoe is rubbing against your feet. Poor circulation can also mean that a small cut or sore takes longer to heal.

Lots of people with diabetes or heart disease can also have problems with the smaller vessels in their feet. Shiny skin or less hair on your lower legs can sometimes give you a hint that your circulation isn’t quite as good as it used to be.

Choose soft, warm socks with smooth seams, and make sure they aren’t digging into your legs at any point. If you add a second pair to keep your feet warm, check that your shoes still have enough room for your toes. Extra socks that make your footwear tight can cause rubbing or pressure on your skin.

Try on winter shoes or boots with the socks you plan to wear. Choose supportive footwear with a roomy toe area and a secure fastening. Your toes should have space to move without your feet sliding around inside the shoe.

Keep your feet dry by choosing footwear suitable for wet weather and changing damp socks and shoes as soon as you can. Keep your legs and the rest of your body warm too, especially if you spend long periods sitting still.

After coming indoors, dry your feet and let them warm gradually with dry socks and a blanket. It can be tempting to put chilly feet close to a radiator or fire, but direct heat can damage the skin. Avoid resting your feet against hot-water bottles or using hot water to warm them. This matters even more if you have reduced feeling in your feet, because you may not notice when they are getting too hot.

Keep an eye out for chilblains

Chilblains are small, swollen patches that can appear after being out in cold, damp conditions. They can itch or burn and may look red or purple, although colour changes can be harder to see on darker skin. Keeping your feet warm and dry, and warming them slowly after coming indoors, can help reduce the chance of chilblains. Avoid scratching any irritated areas. Chilblains usually get better on their own within two to three weeks. If they don’t improve, the skin on your foot breaks or if you have an underlying health condition such as diabetes, you may want to check in with your healthcare provider if you are worried about them. A quick look at your feet when you take off your socks can help you spot changes early, especially if you cannot rely on feeling discomfort. If you notice any changes in your feet or legs, or anything that worries you, contact your healthcare provider.