We all know sudden hot flashes, brain fog, irritability, and poor sleep quality are symptoms of perimenopause and menopause but did you know that declining estrogen levels can also impact your feet? As a female podiatrist, I appreciate the loss of estrogen for my patients. Menopause does not directly cause foot pain but does result in less estrogen. Estrogen is a hormone that plays a crucial role in maintaining bone health, skin health, and overall well-being.
What Causes Foot Pain in Perimenopause and Menopause?
Collagen Loss in the Skin - We have seen several social media posts on how to improve the skin's appearance on our faces, but not on our feet! One of the most noticeable effects of estrogen loss on the feet is the thinning and drying of the skin. We lose moisture and collagen in the skin as we age. Collagen loss leads to decreased elasticity. The skin on the feet is constantly exposed to friction and pressure. As the skin thins it is more prone to irritation and injury, for example hammer toe rubbing on a shoe causing a painful corn or open wound. Moisturizing daily and wearing appropriate shoes will minimize injury to the toes.
Collagen Loss in Connective Tissue - Women may be more prone to posterior tibial tendonitis, Achilles tendonitis and heel pain aka plantar fasciitis due to collagen loss. The connective tissue becomes less elastic and can take longer to heal. Activities we took for granted like walking or hiking in our 30s and 40s may be more challenging and take time to recover from. Gentle stretching daily can help prevent tendonitis and heel pain.
Osteopenia or Osteoporosis - Another impact of estrogen loss on the feet is the weakening of the bones. Estrogen helps to maintain bone density, and as levels decline, the bones in the feet can become weaker leading to osteopenia. Decreased bone density makes our feet more susceptible to fractures. Stress fractures especially of the long bones in the middle of the foot are common with untreated osteoporosis. Walking daily can increase bone strength.
Weight Gain - During perimenopause and menopause our metabolism slows down much to our chagrin. As we gain weight our joints suffer. The estrogen that protects the soft tissue around our joints has decreased. Weight gain coupled with loss of estrogen can make our ankles and big toe joints even more painful.
What can be done to manage the effects of estrogen loss on the feet?
Keep the feet moisturized. Using a good quality lotion or cream can help to keep the skin on the feet soft and supple, reducing the risk of cracking and irritation. Look for products like vitamin C, urea, hyaluronic acid, or shea butter. It's also important to wear comfortable shoes that fit well and provide ample support. Wear high heel shoes only when necessary and for a short time. Avoid nylons as they can cause friction and irritation to the toes. Wearing a lace-up style sneaker helps to distribute the pressure on the feet more evenly, reducing the risk of injuries.
Keep active. Regular weight-bearing exercise to maintain bone density reduces the risk of fractures. I highly recommend walking 30 minutes per day. It is simple and effective. Dancing, gardening, and hiking are other great forms of exercise. Be gentle with yourself. Your joints will prefer low-impact aerobics over high-impact activities like running and jumping jacks.
Taking care of overall health is important. Eating a balanced diet, getting enough sleep, and managing stress levels can help to keep the body healthy, which in turn can help to reduce the impact of estrogen loss on the feet.
By taking care of your feet, staying active, and looking after overall health, it is possible to reduce the impact of estrogen loss and maintain healthy feet. If you are in perimenopause or menopause and have foot pain we can help. Give our office a call to schedule an appointment.