Experts reveal how to improve foot circulation

Worldwide searches for "How to increase blood circulation in feet" and “Why are my feet so cold” have increased by over 5,000 per cent this month. 

Health experts have long noted that prolonged exposure to cold, can affect circulation and place extra stress on the body. When the body works harder to maintain warmth, resources may be diverted away from immune responses, potentially making people feel more run-down during winter, when colds and flu are already more common.

Keen to help reduce winter discomfort, the footwear experts at Elevate Your Sole reveal foot care tips for the colder months, and have partnered with a qualified musculoskeletal physiotherapist to reveal simple exercises to improve blood circulation in the feet.

Pay attention to foot circulation

Poor circulation doesn’t just affect comfort. When feet remain cold for long periods, the body prioritises keeping vital organs warm, which can contribute to feelings of fatigue and lowered resistance during winter. While cold feet don’t directly cause illness, experts suggest that consistently struggling to stay warm may place additional strain on the immune system, at a time when seasonal viruses are more prevalent.

Musculoskeletal Physiotherapist, Physio Ric comments: “Improving circulation in your feet doesn’t require intense exercise—short, regular movements throughout the day can make a big difference, especially in colder months. Exercises such as ankle circles, toe flexes and taps, calf raises, heel lifts, marching on the spot, or standing on your toes help activate the muscles that push blood back toward the heart. 

"Rolling a tennis or golf ball under the soles of your feet can relieve stiffness, and even brief walking breaks around the house are effective if you sit or stand for long periods. Practicing these movements multiple times a day can keep feet warmer, more comfortable, and reduce stiffness during winter. These gentle exercises are safe for most people and can be done daily, but anyone with diabetes, nerve issues, or circulation problems should seek professional advice before starting new routines.”

Let boots dry between uses

Many people rely on heavy winter boots to keep their feet warm during the colder months, which is recommended, but failing to let them fully dry when wet between wears can create problems. Moisture trapped inside boots provides an ideal environment for bacteria and fungi to thrive, which can lead to unpleasant odours—and persistently cold, damp feet can make it harder for the body to maintain warmth during flu season.

The footwear specialists at Elevate Your Sole commented: “Allowing your boots to fully dry between uses is crucial, especially during winter. Wearing damp boots day after day traps moisture around your feet, encouraging bacterial and fungal growth and making it more difficult to stay warm. Keeping feet dry and comfortable supports circulation and reduces unnecessary strain on the body, which is particularly important during flu season. Giving boots time to air out, removing insoles if possible, and rotating between pairs can help keep feet dry, comfortable, and healthy all season long.”

Choose the right footwear 

As temperatures drop, many people naturally transition to more enclosed footwear to stay warm. However, opting for shoes made from synthetic materials like plastic or PVC can unintentionally create the perfect environment for moisture buildup. These non-breathable materials trap heat and sweat, leading to dampness, increased odour, and a higher risk of bacterial growth, which are problems often worsening during the colder months when feet spend more time covered.

“It’s important to choose footwear made from breathable materials such as leather, mesh, or natural fibres. These materials allow airflow, helping sweat evaporate and keeping feet dry and comfortable, even when wearing socks and enclosed shoes all day. It is also important to wear shoes that are a comfortable fit and not too loose, with a 2cm width space from the heel being the maximum.”

Avoid wearing the same socks for days in a row

Wearing socks for extended periods or choosing the wrong materials can cause problems. Synthetic fabrics and prolonged wear trap moisture against the skin, reducing airflow and creating an ideal environment for bacteria and fungi. 

“Opt for breathable materials such as cotton, wool, or bamboo, preferably with a smooth toe seam and make sure to change your socks daily, or more often if your feet get sweaty. Fungal infections are not just a nuisance; they can lead to more serious complications, particularly for individuals with weakened immune systems, chronic health issues or existing skin conditions."

Avoid sleeping in socks

Many people put on socks at night to keep their feet warm, but sleeping in socks isn’t usually recommended. Wearing socks while sleeping can trap heat, restrict airflow and create a warm, moist environment that may encourage fungal growth. 

“While it might seem cosy to sleep in socks, doing so can interfere with your body’s natural temperature regulation and trap moisture around the feet. For most people, sleeping barefoot is healthier, allowing feet to breathe and stay dry. If you need extra warmth, opt for loose, breathable socks made from cotton, wool, or bamboo, ensuring they are not too tight."

Wash your feet every day

Even in colder months, not washing your feet daily can create the perfect environment for bacteria and fungi to thrive allowing moisture to build up very quickly. Over time, this can lead to unpleasant odours, skin irritation, and even fungal infections such as athlete’s foot. The soles of the feet contain 600 sweat glands per square centimetre of skin, which is more than any other region of the body. Although sweat itself doesn't smell, it contains a mixture of glucose, vitamins and amino acids, making it easy for bacteria on the skin to break down the sweat and release a foul smell.

“Simple daily hygiene such as washing and thoroughly drying your feet, is one of the easiest ways to prevent bacterial issues. It’s especially important during winter, as heavy socks and closed shoes can make feet sweat far more than you’d expect. Wash feet with soap and water, particularly between the toes. Moisture trapped between the toes is one of the leading causes of fungal infections during the colder months, so use a clean towel and take a few extra seconds to ensure your feet are completely dry before putting on socks.”

Don't forget to exfoliate and moisturise

During winter, cold air, low humidity, and indoor heating can leave skin dry, rough, and prone to cracking. Skipping regular exfoliation and moisturising can worsen these issues leading to hardened skin, irritation and discomfort especially on the feet, which are often neglected.

“Cold weather can take a real toll on the skin of your feet, so it’s important not to skip exfoliation and moisturisation. Gently removing dead skin once a week helps prevent buildup and keeps feet smooth. Follow up with a rich foot cream to lock in moisture, but avoid applying it between the toes where dampness can encourage fungal growth. 

"For anyone who suffers from corns, calluses, or other foot problems, it’s especially important to continue regular check-ups with a podiatrist during winter, as colder months can exacerbate discomfort or underlying issues.”