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This article was medically reviewed by Luba Lee, FNP-BC, MS. Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.
There are 12 references cited in this article, which can be found at the bottom of the page.
This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources.
This article has been viewed 44,186 times.
Having cold feet is a pretty common problem, especially during the wintertime. However, if you have persistent cold feet, you could have an underlying condition such as Reynaud’s phenomenon.[1] Fortunately, there are several things you can try to warm up your feet. If you continue to have problems, or you have other symptoms, you may need to seek medical treatment to make sure there isn’t a more serious underlying condition.
Steps
Wear thick socks to help your feet stay warm. A thick pair of socks will help trap and retain your body heat, which can help improve blood flow and treat your cold feet. If your feet feel cold, put on a pair of thick thermal socks to try to warm them up.[2]- Try warming the socks up in your dryer before you put them on so they’re nice and toasty.
- Look for thermal socks in the winter clothes section of your local department store, or order a pair designed for cold weather online.
Rub menthol on your soles before putting on socks for extra heat. Menthol is traditionally used to treat pain, but you might try it on your cold feet. Since menthol is a common ingredient in pain salves and congestion treatments, it's easy to find it at your local drug store. Slather the ointment on the bottom of your feet, massaging it into your sole.[3] Then, pull on thick socks to help warm up your feet.[4]- Be sure to rub the menthol into your feet rather than just applying it in a layer. This can help increase your circulation.
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Massage your feet under warm running water. Massaging your feet can increase their circulation, which helps warm them up. Similarly, warm water will raise the temperature of your feet. Put your feet under a stream of warm water to heat them up, then give yourself a gentle foot massage.[5]- For instance, you could sit on the edge of your bathtub and place your feet under running water. Gently rub your feet to help warm them up faster.
- Don't rub your feet if your skin is frozen. In that case, see a doctor for treatment.[6]
Soak your feet in a warm footbath to increase circulation. Fill a footbath or a basin with warm water and submerge your feet for 10-15 minutes. The warmth of the water will soothe your cold feet and may help improve the circulation of the blood vessels in your feet, which can help keep them from feeling cold after you’re done soaking.[7]- Use warm water from your tap or bathtub. Don’t use boiling water or you could burn your feet and damage your blood vessels.
- If you’re diabetic, check the water temperature with your hands before you soak your feet as you may not notice if it’s too hot.
Drink a warm beverage like tea, broth, or hot milk to warm you faster. Hot beverages can raise your body temperature, so they may help warm your feet faster. Choose a drink that you enjoy, then relax while you try to warm up. Sip your beverage while it's comfortably hot.[8]- For best results, drink your hot beverage after you've already tried other ways to warm your feet. For instance, you might massage them under running water, rub them with menthol, put on your socks, and then drink some tea.
Place a heating pad at the foot of your bed to help you sleep. You may have difficulty getting to sleep if your cold feet are making you uncomfortable, so use an electric heating pad or fill up a bottle full of hot water to help warm them up. Place the heat source at the foot of your bed near your feet, which will warm the area and can make it more comfortable.[9]- If you’ve been standing for long periods during the day, the warmth from a heating pad or hot water bottle can also help soothe and relax your leg muscles, which can also help you get to sleep.
Get some cardio exercise to improve blood flow. Try going for a long run or bike ride to get a good workout that will work up a sweat and get your blood pumping. As your heart works to pump your blood, it can help increase the circulation in your feet, which may help keep them from feeling cold.[10]- Regular exercise has a host of other health benefits, especially for your heart. Try to get at least 30 minutes of exercise 3-4 days a week to maintain a healthy lifestyle and improve your circulation.
Avoid sitting with your legs crossed. Sitting for long periods with your legs crossed can interfere with the blood flow to your feet, which can cause them to feel cold. Sit with your feet on the floor and avoid sitting for too long without stretching or moving your legs.[11]- Take a break every hour or so to stand up and move around a little bit to help improve your blood flow.
Stop smoking to improve your circulation. Nicotine can affect your circulation which can reduce blood flow to your extremities such as your hands and feet. If you do smoke, try quitting to improve the blood flow to your feet, which can stop them from feeling cold.[12]- Smoking can cause other issues with your circulatory system as well as heart disease.
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Get a medical exam if your feet continue to be cold. Consistently cold feet could be a sign of a more serious underlying condition, such as hypothyroidism. In rare cases, it might be a sign of nerve damage or complications from diabetes, which your doctor may consider.[13] If your feet often feel cold, and you’re unable to get relief at home, make an appointment to see your doctor. They’ll be able to perform an exam and run tests to determine the cause of your cold feet.- Your doctor will also be able to prescribe and recommend medications to help relieve your symptoms.
- If you’re pregnant, hormone changes can cause cold feet. Your doctor can confirm whether or not you're pregnant as well as determine if there are any complications with your pregnancy.
Visit your doctor if you develop sores, a rash, or scaly skin. If you have cold feet and you notice changes in the skin on your feet, make an appointment to see your doctor. It could be a harmless condition such as atopic dermatitis, but it could also be a more serious underlying issue that needs to be addressed such as severe nerve damage.[14]- If you have sores on your toes that don’t seem to be healing properly after 3-4 days, get emergency medical treatment to prevent an infection.
- Your doctor will be able to prescribe creams and medications that can help treat skin issues on your feet.
Seek medical treatment if you have a fever and cold feet. Fever, chills, and coldness in your feet could be a symptom of meningitis caused by a serious bacterial or viral infection. Meningitis is when the membranes protecting your brain and spinal cord become inflamed and swell. It’s a serious condition that needs prompt medical treatment, so get to an emergency room or urgent care facility if you have cold feet, fever, and chills.[15]- Meningitis can also be contagious, so if you live with other people, keep an eye on them for symptoms as well.
See your doctor if you suddenly gain or lose weight. Cold feet can be caused by a thyroid issue affecting your circulation. Your thyroid also produces hormones that can affect your metabolism, so if you quickly start to gain or lose weight, it could be a sign that you have a thyroid condition that needs to be treated. Make an appointment to see your doctor so they can run blood tests to check your thyroid.[16]- Your doctor may need to prescribe medications that manage your thyroid, which can improve circulation and stop your feet from feeling cold.
Call your doctor if you start having joint pain. Rheumatoid arthritis, or RA, can affect the small nerves and blood vessels in your feet. RA is often accompanied by pain in your joints such as your elbows or fingers. If you have cold feet and joint pain, contact your doctor. They may want you to come in for an appointment to find out if you’re in the early stages of RA.[17]- If you have a history of RA in your family, you may be at more risk of developing it.
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Tips
- Always bundle up before you head out into cold weather to help keep your feet from getting cold.Thanks
- The fastest way to warm up your feet is to massage them, run warm water over them, and then drink a hot beverage.Thanks
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Warnings
- Talk to your doctor before you take any medications to treat your cold feet to make sure they’re safe for you.Thanks
- Seek emergency treatment if you have a fever, chills, and cold feet.Thanks
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References
- ↑ https://www.health.harvard.edu/diseases-and-conditions/cold-fingers-cold-toes-could-be-raynauds
- ↑ https://health.clevelandclinic.org/why-are-my-hands-and-feet-always-cold-and-should-i-worry/
- ↑ https://www.health.harvard.edu/pain/rubbing_it_in
- ↑ https://www.health.harvard.edu/diseases-and-conditions/causes-of-cold-feet
- ↑ https://www.uofmhealth.org/health-library/tw9036
- ↑ https://myhealth.alberta.ca/Health/Pages/conditions.aspx?hwid=tw9036&lang=en-ca
- ↑ https://www.health.harvard.edu/diseases-and-conditions/numb-fingers-icy-toes-it-may-be-raynauds
- ↑ https://www.uofmhealth.org/health-library/tw9036
- ↑ https://www.uofmhealth.org/health-library/tw9036
- ↑ https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-cold-weather
- ↑ https://www.aarp.org/health/conditions-treatments/info-2017/cold-feet-treatments-fd.html
- ↑ https://health.clevelandclinic.org/why-are-my-hands-and-feet-always-cold-and-should-i-worry/
- ↑ https://medlineplus.gov/lab-tests/diabetic-foot-exam/
- ↑ https://health.clevelandclinic.org/why-are-my-hands-and-feet-always-cold-and-should-i-worry/
- ↑ https://www.meningitisnow.org/meningitis-explained/signs-and-symptoms/
- ↑ https://www.nhs.uk/conditions/underactive-thyroid-hypothyroidism/symptoms/
- ↑ https://health.clevelandclinic.org/why-are-my-hands-and-feet-always-cold-and-should-i-worry/
About This Article
Board-Certified Family Nurse Practitioner
This article was medically reviewed by Luba Lee, FNP-BC, MS. Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006. This article has been viewed 44,186 times.
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Co-authors: 4
Updated: March 17, 2024
Views: 44,186
Categories: Health
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The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
Thanks to all authors for creating a page that has been read 44,186 times.
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