Dry, cracked heels are a common foot problem, especially during colder months or after long periods of standing or walking. If left untreated, cracked heels can lead to more severe issues such as infection or pain. Fortunately, there are effective ways to prevent, soothe and heal cracked heels so you can put your best foot forward. Whether you’re experiencing mild dryness or more serious cracks, this guide will walk you through everything you need to know to restore softness and comfort to your feet.
What causes cracked heels?
Before you can effectively treat cracked heels, it’s essential to understand the causes behind them. Cracks or fissures on the heels often occur when the skin on the feet becomes too dry, thick or callused. This leads to a loss of elasticity in the skin, making it more prone to cracking. Several factors can contribute to this condition, including:
- Cold or dry weather: During colder months, the air can become dry, stripping moisture from your skin, making it more vulnerable to cracking.
- Standing for long periods: Prolonged standing puts pressure on the feet, especially the heel area, which can cause the skin to stretch and crack.
- Improper footwear: Shoes that don’t provide adequate support or fail to cushion the heel can lead to friction and dryness.
- Dehydration: Not drinking enough water can affect the overall moisture levels in your skin.
- Obesity: Excess weight puts additional pressure on the heels, leading to thickening of the skin and increased risk of cracks.
- Medical conditions: Certain health conditions, such as diabetes or hypothyroidism, can increase the likelihood of developing cracked heels due to poor circulation or hormonal imbalances.
- Poor foot hygiene: Failing to regularly exfoliate the feet and moisturize can cause dead skin to build up, creating hard calluses that eventually crack.
How to prevent cracked heels
The best way to manage cracked heels is to prevent them in the first place. Here are some essential steps to help keep your feet healthy and crack-free:
Moisturize regularly
Dry skin is the primary cause of cracked heels. To prevent this, apply a rich moisturizer to your feet daily, specifically after you shower when your feet are most prone to dryness. Look for foot creams or balms like Pedestrian Project’s
Cracked Heel Repair and
Walker’s Cream that are made specifically to penetrate the thicker skin on your feet.
Exfoliate gently
Gently exfoliating your feet removes dead skin cells and helps prevent callus buildup, which can lead to cracks. Use a pumice stone or foot scrub once or twice a week in the shower to gently exfoliate your heels, but avoid overdoing it, as harsh scrubbing can damage your skin.
Wear proper footwear
Shoes that provide adequate support and cushioning can make a significant difference in preventing cracked heels. Limit wearing open-backed shoes like sandals or flip-flops that expose the heel to the elements, and opt for shoes with a closed toe and heel for better protection.
Hydrate
Drink plenty of water throughout the day to maintain hydration levels in your skin. This will help keep your feet soft and prevent cracks from forming.
Avoid standing for extended periods
If you spend long hours on your feet, try to take occasional breaks. Sitting down periodically can help reduce the pressure on your heels and give your skin a break.
Use a humidifier
If you live in a dry climate, using a humidifier in your home can help add moisture to the air, preventing your skin from drying out.
How to soothe dry, cracked heels
Once your heels begin to crack, they can become painful and sensitive. To soothe the discomfort and begin the healing process, follow these tips:
Soak your feet
A warm foot soak can soften the skin and make it easier to treat cracks. Soak your feet in a basin of warm water with an Epsom salt-based soak like
Pedestrian’s Purifying Foot Soak which contains essential oils like Marula and Meadowfoam. Soaking for 10-15 minutes helps to hydrate and soften the skin, making it easier to exfoliate afterward.
Apply a foot cream
After soaking and gently exfoliating your feet, apply a thick
foot cream to lock in moisture. Look for products that contain natural ingredients such as shea butter, mango butter and aloe leaf juice, which are known for their intense hydrating and anti-inflammatory properties.
Use a repair balm
For more intense treatment,
Podiatrist Dr. Anne Sharkey, DPM recommends the addition of a nutrient-rich butter, like Pedestrian’s Cracked Heel Repair, to your heels before bedtime. A hydrating balm will help to form a protective barrier, preventing moisture loss overnight while helping to heal cracks. Dr. Sharkey recommends covering your feet with socks immediately after applying to keep the product in place and to help increase absorption.
How to heal cracked heels
If your heels are severely cracked and painful, it’s important to take extra care to heal them properly and avoid infection. Here’s how you can heal cracked heels effectively:
Consult a podiatrist
If your cracks are deep, painful or show signs of infection (such as redness, swelling or pus), it’s time to seek medical advice. A podiatrist can recommend a specialized treatment, such as prescription creams or ointments, to help speed up the healing process.
Protect the cracks
If the cracks are deep or bleeding, it’s important to keep the area clean and protected. Apply a bandage or adhesive strip to the cracked heel to prevent dirt or bacteria from getting inside. Change the bandage daily and reapply ointment to keep the area moist and promote healing.
Don’t pick at the cracks
Although it can be tempting to pick or peel at the dry, cracked skin, doing so can cause further damage and increase the risk of infection. Be patient and allow your skin to heal naturally.
Be consistent with daily care
Apply moisturizers and/or repair balms twice per day (morning and night). To maximize efficacy, apply within 5 minutes post shower and again before bed, putting on socks after each application to lock in moisture. For severe cracked heels,
Podiatrist Dr. Emily Keeter, DPM recommends gently scrubbing heels in the shower with a loofah or pumice stone to slough off dead skin and prep the heels for maximum absorption
Dry, cracked heels may seem like a minor issue, but they can lead to serious discomfort and complications if not treated properly. By following these tips to prevent, soothe and heal cracked heels, you can keep your feet soft, smooth and healthy. Regular care, moisture and gentle exfoliation are key to avoiding cracked heels, and if problems arise, don’t hesitate to consult a professional. Remember, taking good care of your feet is essential for overall foot health, so give them the attention they deserve.
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