How to prevent cracked heels

Why do heels crack?

Dry skin is the most common cause. Pressure from walking can make heel skin thick and hard, eventually producing cracks called heel fissures. Repeated rubbing from shoes and a dry climate contribute to dryness. Open backed footwear can make dry heels worse, while walking barefoot and long, hot showers also contribute.134

Follow this daily heel care routine

1. 1Wash your feet daily with lukewarm water and a gentle cleanser without fragrance. Avoid scrubbing. Limit baths and showers to 5 to 10 minutes rather than giving your feet a long soak.
2. 2Blot your heels gently with a towel, then apply moisturizer within five minutes of bathing, while the heel skin is still damp. Dry carefully between your toes and keep cream out of those spaces.
3. 3Use a thick moisturizing hand or foot cream daily. For dry, rough heels, options include a cream containing 10% to 25% urea, alpha hydroxy acid or salicylic acid. Reapply whenever your heels feel dry.
4. 4Before bed, apply plain petroleum jelly to your heels. If you have applied moisturizer first, allow a couple of minutes for it to sink in before adding the petroleum jelly.

Ceramides are another useful moisturizer ingredient: they help trap water in the skin and restore its protective barrier. A thick hand cream can also moisturize your feet, despite the apparent departmental dispute. Socks keep petroleum jelly off your bedding, which has no ambitions to become a foot treatment.134

Should you file hard skin?

For routine hard skin care, use a foot file on dry skin once or twice weekly. Sit on a chair and bring your foot back towards the file so you can reach it comfortably. Use tools in moderation and follow their directions. Do not file inflamed, itchy or sensitive areas. Avoid foot peels if you have broken skin or have, or are prone to, conditions such as eczema, psoriasis or athlete's foot.14

Choose shoes that hold your heel

Choose shoes with an adjustable fastening, such as laces, buckles or Velcro, and a firm back that supports the heel. Leave enough width for your toes to move and about 1 cm between your longest toe and the end of the shoe. Walk around when trying shoes on to check for pinching or rubbing.2

Avoid backless, worn down or poorly fitting shoes if your heels are dry or cracked. Flat sandals and flip flops lack support for everyday wear or long walks. For frequent summer wear, choose sandals with straps across the top and at the back, preferably with moulded soles that support the arch. If heels crack more in hot weather, consider socks or closed shoes.123

How long does improvement take?

Exfoliating moisturizers used regularly can take about two weeks to show a response. Keep applying your daily cream after the skin improves to help prevent recurrence. If cracks have already formed, a liquid bandage during the day can protect them, reduce pain and help healing.134

When to get medical help

See a dermatologist if cracks are severe or do not improve with home care. Cracked heels sometimes accompany an underlying condition, including diabetes. If you have diabetes, check your feet daily, including the soles and between the toes, and have a dermatologist or podiatrist treat calluses. Get immediate medical care for signs of infection, including swelling, discoloration, tenderness or leaking fluid, and for wounds that worsen or fail to heal.35