As the weather turns cooler in New Jersey and the leaves start to change, it’s important to pay attention to your foot health. Fall brings new activities, weather changes, and footwear choices that can affect the health of your feet. Whether you’re hiking through the crisp autumn air or enjoying pumpkin-spice everything, here are some essential foot care tips from New Jersey Foot & Ankle Institute to help you stay comfortable and active throughout the season.
1 // Transition to Fall Footwear Gradually
Summer is all about flip-flops and sandals, but as temperatures drop, it’s time to switch to more protective shoes. Make the transition to closed-toe footwear gradually. “Your feet may need time to adjust to more constrictive shoes after being in open sandals for months”, says Dr. Justin Guiliana. Make sure your fall shoes are supportive, well-fitted, and comfortable. Poorly fitted shoes can cause blisters, calluses, and foot pain.
Dr. Justin G’s Tip:
Break in your new shoes by wearing them for short periods before going on longer walks or hikes.
2 // Moisturize and Exfoliate Your Feet…
The cool, dry air of fall can lead to dry, cracked skin, especially on your heels. To prevent this, Dr. David Pizzano recommends moisturizing your feet daily, particularly after bathing. Look for lotions with ingredients like urea or lactic acid, which help keep skin soft and hydrated. Don’t forget to exfoliate regularly to remove dead skin cells.
Dr. David P’s Tip:Avoid getting moisturizers between your toes since that can trap moisture and lead to fungal infections.
3 // Wear Moisture-Wicking Socks…
Fall is the perfect season for outdoor activities like hiking at the Delaware Water Gap or apple-picking at Donaldson’s Farm. But with more time spent on your feet, you’ll want to ensure you’re wearing the right socks. Dr. Stephen Guiliana recommends choosing moisture-wicking socks made from materials like merino wool or synthetic blends. These will help keep your feet dry and prevent blisters caused by moisture build-up.
Dr. Stephen G’s Tip:Always change your socks if they get wet. Damp feet can increase your risk of fungal infections such as athlete’s foot.
4 // Protect Your Feet During Fall Sports…
Fall often brings a surge of physical activity, from soccer to trail running. If you’re engaging in sports, make sure your footwear is appropriate for the activity. Shoes that are designed for your specific sport will provide the support and cushioning you need to avoid injury.
Additionally, warm up before intense exercise and be mindful of any discomfort or pain during physical activity. If you notice any persistent foot or ankle pain, don’t ignore it—seek medical advice to prevent worsening injuries.
5 // Watch Out for Cold Weather Foot Problems…
As fall gives way to colder temperatures, it’s important to protect your feet from the elements. “Cold weather can lead to conditions like chilblains (small, itchy swellings on the skin) and frostbite in more extreme cases”, claims Dr. Stephen Guiliana. He recommends wearing warm, waterproof boots when venturing outdoors in colder or wet conditions, and avoid prolonged exposure to damp environments.
Dr. Stephen G’s Tip:Layer your socks if necessary, but be careful not to wear socks that are too tight, as this can restrict blood flow.
6 // Don’t Forget to Stretch…
Fall is a time when many people start to wind down from summer activities, but it’s essential to stay active. Foot and calf stretches are key to maintaining good foot health, especially if you’re spending more time walking on uneven terrain like trails. Stretching can help improve flexibility, circulation, and overall foot strength.
Try This Stretch: Stand facing a wall, with one foot forward and the other back. Press your back heel into the ground while keeping the front knee bent. Hold for 30 seconds and switch sides to stretch your calves and Achilles tendons.
7 // Check Your Feet Regularly…
Just as you might perform a seasonal check on your home or car, take the time to inspect your feet regularly. Look for any signs of redness, swelling, blisters, or other irregularities. People with diabetes should be particularly vigilant about foot health during the fall, as colder temperatures can reduce circulation, leading to an increased risk of sores or infections.
If you notice any problems that persist, it’s best to call New Jersey Foot & Ankle Institute to consult with one of our Board Certified foot specialists. We will keep your feet healthy so that you can enjoy all that fall has to offer in New Jersey!
