Cracked heels

Cracked heels are a common problem, especially in winter when the air is dry and cold. Common symptoms are discomfort, pain, and dry, scaly skin. There’s a lot you can do yourself to both treat and prevent cracked heels, and thereby get nice-looking feet too. 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 effectiveness and safety have been proven in a clinical study at a hospital in Sweden. 

What are cracked heels?

Cracked heels mean the skin has become so dry and thick that it splits on its own. It can therefore also be called fissures, which can appear on the toes, fingertips, and palms of the hands. It’s the top layer of the skin that splits. If the condition is left untreated, deep cracked heels can form, which can cause bigger problems.

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

What happens to the skin when you have cracked heels?

The skin protects the body from dirt and infections. If the skin’s natural barrier is damaged, the skin can lose water and dry out, and when the skin becomes dry, it can crack. Cracks in the skin make the body more susceptible to infections.

Causes of cracked heels

Cracked heels stem from dry heels. When the skin around the edge of 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:

• Wearing sandals or other shoes that leave the heels exposed regularly
• Misaligned feet
• Dry, cold skin
• Significant overweight

Wearing shoes that rub on 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’s 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 the skin drier. 

Other things 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 body wash that dries out the 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 condition such as diabetes or reduced nerve function. A deficiency in vitamins and minerals, such as iron, can also increase the risk of cracked heels. After going through menopause, some women may develop a skin condition that makes the skin more prone to cracking, both on the heels and other parts of the body.

Cracked heel symptoms

Cracked heels are cracks 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 roughly as follows:

1. Your heels feel tight when standing for long periods
2. Your heels become very dry, itchy, and tender
3. The skin on your heels turns yellowish or brownish and feels hard
4. Pain worsens until it hurts as soon as you bear 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

Cracked heel treatment

It’s important not to ignore dry, cracked heels, as over time you can develop deep heel cracks, which increases 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 hard and needs to be loosened up. This can be done with various types of 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 the skin.
• Medical-grade foot soak: With a medical-grade foot soak, a granule is dissolved in water, which helps to lift away 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 away with your hands. You can also pick away dead skin from your feet, but be careful not to damage the surrounding healthy skin. Also be very careful with a foot file or foot rasp so that you don’t worsen your symptoms.    

If self-treating and caring for your feet does not help, or if your feet become inflamed or swollen, you should seek medical care. 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 taking care of your feet and keeping the skin soft and supple. Start by using a rich, moisturizing foot cream every morning and evening if you struggle with dry skin.  Moisturizing creams create a barrier over the skin that traps water inside, which prevents the skin from drying out.

It’s also a good idea to give your feet some extra care at least once a week: wash your feet at night, rub away dead skin, and pat your feet dry thoroughly before moisturizing them. 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, which helps lift away thick, dead skin and leave the remaining skin soft. You can thoroughly clean your feet every evening, both on top and under your feet, between your toes, and under your nails.

Also read the tips in the At-home cracked heel treatment section below and follow the advice there, such as swapping soap for body wash, avoiding hot showers and baths, and wearing closed-toe shoes with good foot support.

At-home cracked heel treatment

If you have heel cracks, you also have dry feet, and it’s 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’s a good idea to moisturize your feet frequently, as there is a limit to how much water the skin can absorb at one time. By moisturizing often, you lock in more water, and the skin can heal faster. Feet benefit from a thick, rich moisturizing cream. Some creams also contain exfoliating ingredients that can help remove dead skin, but they may cause mild stinging or irritation. You can read more about these types of creams in the Cracked heel treatment section below. There are also special foot creams for cracked heels.
• Treat your feet with a medical-grade foot soak: Soaking your feet in a medical-grade foot soak can both treat existing cracks and prevent new ones from forming.
• Use body wash instead of soap: Many soaps and body washes dry out the skin and increase the risk of developing cracked heels. Therefore, choose a non-drying body wash and gentle foot care products that protect the skin.
• Avoid hot water when showering or bathing: It’s fine to take a warm shower or bath, but hot water dries out the skin and can lead to dry skin, thereby increasing the risk of cracked heels.
• Wear properly fitted, closed-toe shoes: Good shoes with adequate foot support can ease discomfort from cracked heels. It’s also important to wear socks inside your shoes to reduce friction on your feet.
• Lose weight if you are overweight: When dry heels are subjected to pressure, the skin can crack. If you are overweight, losing weight can therefore help reduce the pressure on your heels.

If you have severe discomfort, you can also try the following products sold at pharmacies:

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

It’s important to take good care of your feet. Cleaning the skin 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 rub your feet with a washcloth or foot file to remove dead skin. Be careful and use only light pressure on your feet. Then clean the washcloth or foot file after each use.
3. Pat your feet dry thoroughly after soaking, including between your toes.
4. Moisturize your feet with a thick, oil-based foot cream.
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 very careful if you choose to use a foot file so that you do not damage the skin further.

A foot soak is a great way to reach the entire foot, both to soften dry, dead skin and clean the skin. In addition to a regular foot soak with just water or water and soap, there are medical-grade foot soaks that better help loosen up dry, dead skin and leave the underlying skin soft. You can read more about this in the Cracked heel treatment section below.

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