Menopause can affect many parts of the body, including the feet. As estrogen levels decline during perimenopause and menopause, women may notice several changes in their feet:
- Dry, itchy skin - Estrogen helps keep skin moisturized. Lower estrogen causes the skin to become drier. This dryness can lead to itchy, flaky, cracked skin on the feet. Using a rich moisturizer daily can help.
- Thinner skin - Collagen production slows as we age. With less collagen, the skin becomes thinner and loses elasticity. Thin skin on the feet is more prone to irritation and injury. Moisturizers with peptides may help stimulate collagen production.
- Changing foot size - Fluctuating hormones during perimenopause can cause fluid retention and swelling in the feet. This swelling may initially cause a slight increase in shoe size. However, as collagen loss continues post-menopause, the feet lose their structural support and can lengthen and widen permanently.
- Weakened arches - The plantar fascia is a thick band of tissue that runs along the bottom of the foot. This tissue stretches and contracts to support the arch. Declining estrogen makes fascia tissue weaker and less elastic. Weakened arches cause pain and increase strain on the feet. Arch supports or orthotics can help provide structural support.
- Nerve problems - Estrogen helps protect nerves from damage. At menopause, nerves become more susceptible to compression and irritation. This can cause numbness, tingling, burning, and pain in the feet, especially at night. Managing blood sugar levels is key, as high blood sugar is a common cause of nerve damage.
- Bone loss (osteoporosis) - Lower estrogen accelerates bone loss. Osteoporosis that affects the heel bone (calcaneus) or metatarsal bones can cause pain with standing and walking. Weight-bearing and muscle-strengthening exercises help maintain bone density in the feet.
Some additional ways to keep feet healthy before and after menopause:
- Use a pumice stone to gently remove calluses, which can become thicker over time
- Avoid going barefoot to prevent cuts, infection, and burns
- Wear properly fitted, supportive shoes with cushioning
- Stretch the feet daily to increase circulation and flexibility
- Get routine pedicures to trim nails and smooth rough skin
- See a podiatrist about specific foot problems or custom orthotics
If painful or debilitating foot problems develop, there are treatments that can help.
Balance Health Clinic() specializes in hormone therapy for perimenopause, menopause, and postmenopause stages. Our customized bioidentical hormone therapy can help restore estrogen levels, managing symptoms that affect the feet and entire body. Contact us today for a consultation.
