Menopause and Your Feet: What’s the Connection?

Menopause brings a wave of changes—some expected, some surprising. Hot flashes, mood swings, and sleep disturbances are well-known symptoms. But did you know menopause can also affect your feet?

If you’ve noticed foot pain, dryness, or changes in shape or comfort around menopause, you’re not imagining it. Hormonal changes—especially the drop in oestrogen—can significantly impact foot health. Here’s what to watch out for and how to treat and prevent foot problems during and after menopause.

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How Menopause Affects the Feet

1. Loss of Oestrogen = Loss of Cushion

Oestrogen plays a crucial role in maintaining collagen and elastin in your body. As oestrogen levels decline, the fatty padding on the soles of your feet may thin. This natural cushioning absorbs shock and protects your feet, so its loss can lead to discomfort, pain, and sensitivity—especially when walking or standing for long periods.

2. Dry, Cracked Skin

Hormonal changes can cause the skin on your feet (especially the heels) to become dry, cracked, and even prone to infection. Oestrogen helps retain moisture in the skin, so its reduction can lead to tight, flaky, or itchy feet.

3. Joint Pain and Stiffness

Many women experience generalized joint pain during menopause, including in the feet and ankles. Lower oestrogen may contribute to inflammation and decreased bone density, which can worsen arthritis symptoms or cause new foot pain.

4. Changes in Foot Shape or Size

You may notice that your shoes feel tighter or that your arch feels different. This isn’t just weight gain—ligament laxity (loosening) due to hormonal shifts can lead to a gradual flattening of the arches, sometimes increasing your shoe size permanently.

5. Poor Circulation and Cold Feet

Reduced circulation is another symptom some women experience. You might feel your feet are constantly cold or numb, especially in the evening. While not dangerous in itself, poor circulation can lead to more serious foot issues if left unmanaged.

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Tips to Keep Your Feet Healthy During Menopause

1. Moisturize Regularly

Use a thick, unscented foot cream (look for ones with urea, shea butter, or lanolin) daily to combat dryness and cracking. Don’t forget to apply it to the heels and soles—just avoid between the toes to reduce the risk of fungal infections.

2. Wear Supportive Footwear

Look for shoes with good arch support and cushioning, especially if the fat pad under your feet is thinning. Orthotic inserts or custom insoles can also provide extra comfort and reduce joint strain.

3. Stay Active (But Gentle)

Low-impact activities like walking, swimming, and yoga improve circulation, strengthen muscles around the feet, and reduce stiffness. Avoid high-impact sports if you’re dealing with foot pain or thinning bones.

4. Maintain a Healthy Weight

Carrying extra weight increases pressure on the feet and can worsen pain. Eating a balanced diet rich in calcium and vitamin D can also help maintain bone health during menopause.

5. Soak and Stretch

A warm foot soak followed by gentle stretching can relieve tension and reduce stiffness in the feet and ankles. Consider using Epsom salts to soothe tired muscles.

6. Monitor for Signs of Trouble

Watch for signs of plantar fasciitis, bunions, or fallen arches. If pain persists, consult a HCPC registered Podiatrist—don’t wait until it’s unbearable.

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Treatment Options

• Orthotic Devices: Custom insoles or arch supports can help with foot alignment and cushioning.
• Topical Creams: Urea-based moisturizers help with dryness. For painful calluses or cracked heels, a foot care routine may include exfoliation and heavier ointments.
• Anti-inflammatory Medications: Over-the-counter NSAIDs like ibuprofen can reduce inflammation in cases of joint pain or plantar fasciitis.
• Physical Therapy: A physical therapist can guide you through stretches and strengthening exercises to alleviate foot and ankle pain.
• Hormone Replacement Therapy (HRT): In some cases, HRT may help with widespread symptoms, including those affecting the skin and joints, but it’s important to weigh the risks and benefits with your doctor.

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Final Thoughts

Your feet do a lot for you—they carry you through life. During menopause, they may need a little extra TLC. By understanding how hormonal changes affect foot health and taking proactive steps, you can stay active, comfortable, and pain-free for years to come.

If you’re experiencing persistent foot pain or changes, don’t brush it off as “just getting older.” Menopause is a new chapter—one where your health matters more than ever.