Cracked Heels

Cracked heels are a common problem, especially in winter when the air is dry and cold. Common symptoms include discomfort, pain, and dry, yellowish scaly skin. There is a lot you can do yourself to both treat and prevent cracked heels, and thereby also enjoy soft, smooth feet. Here are tips on what to do and how to do it.

BIOpH+ Footcare is a medical-grade foot soak with proven effectiveness after just one week of use. Its efficacy and safety have been validated in a clinical study conducted at a hospital in Sweden. 

What Are Cracked Heels?

Cracked heels occur when the skin becomes so dry and thick that it splits on its own. This is why they are also called fissures, which can develop on the toes, fingertips, and palms of the hands. It is the outermost layer of skin that splits. If the condition is left untreated, deep cracked heels can form, leading to more serious issues.

Fissures are sometimes also called skin cracks, dry cracks, chapped skin, or fissures. 

What Happens to the Skin With Cracked Heels?

The skin protects the body from dirt and infections. If the skin's natural barrier is damaged, the skin can lose moisture and dry out, and when skin becomes dry, it can split. Skin cracks make the body more vulnerable to infections.

Causes of Cracked Heels

Cracked heels stem from dry feet. When the skin around the heel becomes dry and thick, and the fat pad under the heel bone is subjected to increased pressure, the skin can split, resulting in cracked heels.

Your risk of developing cracked heels is higher if any of the following apply:

• Regular use of sandals or other shoes that leave the heels exposed
• Misaligned feet
• Dry, cold skin
• Significant overweight/obesity

Wearing shoes that rub against your heels can worsen dry skin and dry cracks on your feet. Problems are most common in winter, when humidity levels are low and it is cold outside. How your home is heated can also have an impact, as wood-burning stoves, central heating, and portable heating units reduce indoor humidity, which makes skin drier. 

Other factors that can dry out the skin and thereby increase the risk of heel fissures or worsen existing issues include:

• Not drinking enough water
• Taking frequent hot showers or baths
• Using harsh soap or shower gel that dries out your skin
• Not moisturizing the skin on your feet after showering or bathing

Various skin conditions such as atopic eczema or psoriasis can also increase the risk of cracked heels. Less commonly, cracked heels can be a sign of a more serious underlying condition, such as diabetes or reduced nerve function. Vitamin and mineral deficiencies (for example, iron deficiency) can also raise the risk of cracked heels. After going through menopause, some women develop a skin condition that makes their skin more prone to splitting, both on the heels and other parts of the body.

Symptoms of Cracked Heels

Cracked heels are splits in the skin on one or both heels, which can cause discomfort, pain, and a burning sensation, and some people may feel self-conscious about the appearance of their feet. If left untreated, cracked heels can progress as follows:

1. Your heels feel tight when you stand for an extended period
2. Your heels become very dry, itchy, and tender
3. The skin on your heels takes on a yellow or brownish hue and feels hard
4. Pain intensifies until it becomes sharp and stinging whenever you put weight on your heels, while the skin turns white or yellow and becomes scaly
5. The cracks grow deeper and can bleed and become infected with bacteria

Treating Cracked Heels

It is important not to ignore dry, cracked heels, as over time this can lead to deep heel cracks that increase the risk of infection.

You can repair cracked heels by moisturizing the dry skin and caring for your feet so that the skin cracks can heal. Dry, dead skin can be thick and hardened and may need to be loosened. This can be done using various products:

• Foot salve or foot cream: There are foot salves and creams that contain ingredients such as salicylic acid or urea, which can soften the top layer of skin.
• Medical-grade foot soak: When using a medical-grade foot soak, dissolve a sachet of granules in water, which will loosen thick, dead skin and make the underlying skin softer.

You can then gently remove the old, dead skin using a washcloth, by filing your feet, or by rubbing the skin with your hands. You can also pick away dead skin from your feet, but be careful not to damage the surrounding healthy skin. Be extremely cautious when using a foot file or foot rasp, as this can worsen your symptoms.    

If self-treatment and foot care do not help, or if your feet become inflamed or swollen, you should seek medical attention. If your cracked heels are caused by an underlying condition, such as diabetes or a nerve disorder, you will need treatment for that condition if you are not already receiving it.

Preventing Cracked Heels

You can prevent cracked heels by caring for your feet and keeping the skin soft and supple. Start by using a rich, moisturizing foot cream twice daily, in the morning and evening, if you struggle with dry skin.  Moisturizing creams create a barrier over the skin that traps moisture inside, preventing the skin from drying out.

It is also a good idea to give your feet some extra care at least once a week: wash your feet before bed, gently exfoliate dead skin, and pat your feet dry thoroughly before applying moisturizer. Finish by putting on a pair of thick cotton socks to lock in moisture overnight. Be sure to clean thoroughly, both on top and under your feet, and between your toes. A great way to reach every area at once is to use a foot soak, or preferably a medical-grade foot soak that helps loosen thick, dead skin and soften the remaining healthy skin. You can thoroughly clean your feet every evening, both on top and under your feet, between your toes, and under your nails.

Also refer to the tips in the Treating Cracked Heels at Home section below, and follow the advice there, such as swapping soap for shower oil, avoiding hot showers and baths, and wearing closed-toe shoes with good arch support.

Treating Cracked Heels at Home

If you have cracks on your heels, you also have dry feet, and it is important to both moisturize them and prevent further drying and irritation. You can do this by following the tips below:

• Moisturize your feet with a nourishing foot cream: It is beneficial to moisturize your feet frequently, as there is a limit to how much moisture the skin can absorb at one time. By moisturizing often, you lock in more water, allowing the skin to heal faster. Feet benefit greatly from a thick, rich moisturizing cream. Some creams also contain exfoliating ingredients that help remove dead skin, but these can cause mild stinging or irritation. You can learn more about these types of creams in the Treating Cracked Heels section. There are also specialized foot creams for cracked heels.
• Treat your feet with a medical-grade foot soak: Soaking your feet in a medical-grade foot soak can help treat existing cracks and prevent new ones from forming.
• Use shower oil instead of soap: Many soaps and shower gels dry out the skin and increase the risk of developing cracked heels. Opt for non-drying shower oil and gentle foot care products that protect the skin.
• Avoid hot water when showering or bathing: A warm shower or bath is fine, but hot water dries out the skin and can lead to dryness, thereby increasing the risk of cracked heels.
• Wear properly fitted, closed-toe shoes: Good shoes with adequate arch support can alleviate discomfort from cracked heels. It is also important to wear socks inside your shoes to reduce friction on your feet.
• Lose weight if you are overweight: Dry heels that are subjected to pressure can split. If you are overweight, losing weight can help reduce the pressure on your heels.

If you experience severe discomfort, you can also try the following products available at pharmacies:

• Adhesive pads These soothe the area, relieve pressure, and help cracks heal faster.
• Solution for skin cracks to ease healing and reduce pain.
• Salve that numbs the skin if you have a painful crack.
• Medical-grade foot soak that creates the optimal conditions for cracks to heal.

It is important to care for your feet properly. Cleaning your feet also reduces the risk of infection, which is more likely to occur if you have cracked heels. Below is an example of a good evening foot care routine:

1. Soak your feet for 10–20 minutes, preferably using a medical-grade foot soak.
2. Gently exfoliate your feet with a washcloth or foot file to remove dead skin. Be careful and use only light pressure on your feet. Clean the washcloth or foot file after each use.
3. Pat your feet dry thoroughly after soaking, including between your toes.
4. Apply a thick, oil-based foot cream to your feet.
5. Finish by putting on a pair of thick cotton socks to lock in moisture.

You can file your feet when they are dry or wet, meaning you can swap steps 2 and 3 if you prefer. Always be extremely careful when using a foot file to avoid further damaging your skin.

A foot soak is a great way to reach every part of your foot, both to soften dry, dead skin and clean the skin. In addition to a basic foot soak using just water or water and soap, there are medical-grade foot soaks that better loosen dry, dead skin and soften the underlying skin. You can learn more about these in the Treating Cracked Heels section.

If you have diabetes, psoriasis, or atopic dermatitis (eczema), you should consult a healthcare provider for advice before treating cracked heels and other foot issues yourself.