19/06/2025
Whilst most people associate menopause with symptoms like hot flashes, night sweats, and mood swings, one lesser known, but did you know it can affect your foot health. This post will go through how menopause impacts your feet and what you can do to keep them healthy during this transition.
How Menopause Affects Your Feet
Decline in Oestrogen:
Did you know that during menopause your oestrogen levels drop, during this time ,the body experiences several changes that can impact the feet.
Bone Density Loss:
The risk of osteoporosis increases after menopause, which can weaken bones, including those in the feet. Over a period of time this can make your feet more susceptible to fractures, even from minor injuries.
Thinning Skin:
Reduced oestrogen levels can lead to drier, thinner skin, which may result in cracked heels and calluses. Thinning skin may also make the feet more vulnerable to infections.
Loss of Fat Padding:
Due to your age and the hormonal changes happening in your body, , the natural fat padding that cushions the balls and heels of the feet can diminish, causing discomfort or pain, which can occur when walking or standing for long periods.
Weight Gain:
As your metabolism slows down, weight gain is common. This extra weight can place additional pressure on the feet, leading to conditions like plantar fasciitis (inflammation of the ligament in the arch of the foot), heel spurs, and foot fatigue. Additional weight can also worsen existing foot issues, making it harder to stay active.
Joint and Muscle Pain and Stiffness: Hormonal changes can lead to increased inflammation in the body, contributing to joint and muscle pain.
Conditions like arthritis may develop or worsen, leading to stiff, achy feet, especially in the morning or after long periods of inactivity.
Common Foot Problems During Menopause
Heel Pain (Plantar Fasciitis): Plantar fasciitis is a common cause of heel pain, especially in menopausal women. The loss of cushioning in the heel fat pad, reduced muscle mass due to ageing and pressure from weight gain can aggravate this condition.
Bunions and Hammertoes: Menopause-related changes in foot structure, coupled with hormonal shifts, can contribute to the development or worsening of deformities like bunions and hammertoes. Poor-fitting shoes and prolonged pressure can exacerbate these problems.
Swollen Feet and Ankles:
Hormonal fluctuations can also lead to fluid retention, causing the feet and ankles to swell.
Varicose Veins and Poor Circulation: Research shows that blood flow to the legs is lower in post menopausal women not taking HRT and they can be prone to cold hands and feet, chilblains and varicose veins.
Tips for Maintaining Healthy Feet During Menopause
Moisturise Regularly:
Keep the skin on your feet hydrated by using a urea based foot cream or lotion, especially after bathing.
Wear Supportive Shoes:
As your feet change during menopause, try to wear shoes that provide proper support and cushioning. Look for shoes with good arch support, shock absorption, and a wide toe box to accommodate swelling or bunions.
Maintain a Healthy Weight:
Managing your weight can reduce the pressure on your feet, lowering the risk of conditions like plantar fasciitis or joint pain. A balanced diet rich in calcium and vitamin D can also help maintain bone health and prevent osteoporosis.
Visit a Podiatrist:
If you experience ongoing foot pain, swelling, or other issues, consult a podiatrist. As foot health specialist , I can assess your condition, provide treatments e.g custom orthotics, footwear advice and exercises.
Foot Soaks and Massages:
Treat your feet to regular soaks in warm water with Epsom salts to ease muscle tension and reduce swelling. Gentle foot massages can also improve circulation and relieve discomfort.
