Looking After Your Feet Through Every Stage of the Menopause

Menopause comes with numerous changes to the body that women face, from the dreaded hot flushes to dips in energy and overall mood. An often overlooked symptom is how the menopause can also affect your feet. Hormonal changes can significantly affect foot health - so, what’s the connection? And how can we help prioritise foot comfort?

How Menopause Affects the Feet

1. Loss of Oestrogen Can Mean Loss of Cushioning
   Oestrogen is very important when it comes to maintaining collagen and elastin in your body. When levels of this hormone decline, the fatty padding, or cushioning, on the soles of your feet may seem a lot thinner, resulting in discomfort, pain and sensitivity as more shock and impact from walking is felt.
   
   
2. Dry & Cracked Skin
   The lower levels of oestrogen mean less moisture is retained in the skin, leading to flaky, tight or itchy feet that in some instances can be more prone to infection.
   
   
3. Joint Pain & Stiffness
   Generalised joint pain is a common symptom for many women, including in the feet and ankles. Lower Oestrogen levels may also contribute to inflammation and decreased bone density, possibly worsening arthritis symptoms and causing pain.
   
   
4. Changes in Foot Shape & Size
   If you feel like your shoes feel tighter or your feet feel different in general, don’t be alarmed - this isn’t just weight gain. Hormonal changes may contribute to changes in ligaments and foot structure, which can lead to the arches of your feet flattening, which on some occasions can increase shoe sizes.
   
   
5. Poor Circulation & Cold Feet
   You may start to feel that your feet are cold or numb, especially at night-time, and poor circulation can lead to more serious foot issues if left unmanaged.

How to Manage Symptoms of the Menopause

1. Make Foot Comfort Part of Your Self-Care Routine
   Looking after yourself during the menopause is highly important, and your feet deserve attention too. After a busy day, take a moment to relax and put your feet up. Moisturise your feet regularly using unscented foot creams to try to fight against dryness. Apply this to your heels and soles, avoiding in between your toes to reduce the risk of fungal infection. It’s important to note that if you feel persistent foot pain, swelling, numbness or any other unusual changes, you should speak to your healthcare professional for advice.
   
   
2. Wear Supportive Footwear & Socks
   Keeping your feet comfortable when you’re out and about, and wearing socks that feel good against your skin can all form part of your new self-care routine. Look for shoes with good arch support and cushioning. Our IOMI FootNurse Cushion Foot socks are ideal comfortable socks for adding extra comfort where you need it, with a cushioned sole absorbing impacts of daily mobility. Making these practical changes can help make everyday movements easier.
   
   
3. Keep Moving & Stay Active
   Exercising and finding ways to keep active are not only good for your overall wellbeing, but also for your feet. Depending on your experience and fitness levels, it's sometimes more appropriate to choose gentle exercise as opposed to high-impact sports. Low-impact activities like walking, swimming and yoga help to improve circulation and strengthen muscles around the feet, as well as reducing stiffness. Your feet play an important role in helping you enjoy these activities, so make sure you’re giving them the rest they need afterwards, as well as wearing shoes and socks that will help keep feet comfortable, such as our Gentle Grip sports socks, designed with full cushion support and breathable cotton fibres.
   
   
4. Stay Cool & Comfortable Through Temperature Changes
   Whilst hot flushes and night sweats are widely recognised and talked about symptoms of menopause, it’s not often talked about how to help manage cold feet. Always have pairs of thermal socks in your sock drawer throughout the year, just in case. Plus, at night time our Heat Holders sleep socks can help keep feet cosy as you settle down for the evening. This can make all the difference when it comes to falling asleep more comfortably, as warming your feet can help support the body’s natural temperature regulation. 

Everyone’s journey with menopause is different, but small acts of self-case are vital and we believe that comfort should be integrated into every part of your day. It can be overwhelming when lots of changes are happening to your body, but with these small methods of helping to care for your feet, it will be easier to prioritise your comfort, support your wellbeing and feel your best through every stage of the menopause. Our range of comfortable socks are designed to help you every step of the way. Because looking after yourself starts from the ground up.