It’s not always cold weather, but underlying health conditions, such as an underactive thyroid or iron-deficiency anemia, that cause cold feet and fingers. Though occasionally triggered by cold temperatures, the condition can lead to further complications if left unaddressed. These icy extremities are uncomfortable and seem to chill the rest of you as well. However, they may also contribute to cramps, causing stiff muscles, circulation issues, or nerve damage.
Keeping your feet warm is one of the best ways to avoid these issues. Another way is regular exercise that can help to improve blood circulation and heat the entire body.
You can discuss safe activities with your doctor or physical therapist. Learning why cold feet can cause cramps and other issues also helps prevent them, which we’ll discuss below.
Cold Feet and Muscle Cramps
See a doctor for a blood test and physical exam. Ask about thyroid function, iron level and circulation. Going outside when it’s chilly isn’t the only cause of icy extremities. Dehydration may result in cold hands and feet, especially in children, which can lead to muscle tightening. Cold feet could indicate vitamin deficiencies, especially when lacking in iron. A few more common issues also cause muscle cramps from frigid feet, including the following problems.
Poor circulation
Circulation issues may cause chilly extremities. However, the opposite is also true, so when your feet get cold, it may result from poor blood flow. According to experts, cold causes blood vessels to constrict, preventing proper circulation. The colder your feet are, the slower the blood moves, cooling the area even more.
Poor circulation prevents oxygen and nutrients from reaching your hands and feet. However, it may also cause numbness, muscle cramps, and pain. If the issue persists, it may be a sign of cardiovascular problems requiring medical attention.
Stiff muscles
Poor circulation from cold feet also has another side effect. As blood flow decreases, oxygen doesn’t reach the muscles. Over time, the muscles work more slowly, tire out faster, and begin to stiffen. If circulation doesn’t improve, you may experience muscle cramps.
You may also tense up when you’re cold. For the feet, this means curling your toes in and arching them more than usual. The longer those muscles are tight, the stiffer they become. If you don’t relax them, cramping and pain may occur.
Cold feet can irritate nerves
The nerves are another area affected by cold feet, partly due to circulation issues. Slower blood flow reduces the amount of oxygen and nutrients reaching the feet. Over time, the nerves starve, becoming sensitive and risking damage.
Cold temperatures also increase barometric pressure. When the weather is causing your cold feet, it puts more pressure on the nerves, causing pain. The soft foot tissue also tightens, causing muscle spasms and cramps.
Prevent cold feet causing muscle spasms
Your feet will get cold at times. However, you can take measures to keep them warm as often as possible and prevent those unexpected muscle cramps.
When icy extremities result from circulation issues, exercise may help. Start slowly with cold feet using toe wiggles, ankle rotations, and stretches 7. Then move on to something that increases your heart rate to increase circulation.
Other methods to warm your feet include keeping your feet dry and covered. Thick wool socks, slippers, and shoes add extra insulation for toasty toes. Keeping your feet off the cold ground, when possible, also keeps them warmer.
Resources:
- Nidirect, Dehydration
https://www.nidirect.gov.uk/conditions/dehydration#:~:text=Signs%20of%20severe%20dehydration%20in,that%20is%2C%20hands%20and%20feet - AARP, June 28,2023, 5 Warning Signs You May Have a Nutrition Deficiency
https://www.aarp.org/health/conditions-treatments/nutrient-vitamin-deficiency-symptoms/ - PubMed, Effect of cold on the blood vessel wall
https://pubmed.ncbi.nlm.nih.gov/6131011/ - Cleveland Clinic, June 11, 2025, Don’t Let Foot Cramps Cramp Your Style
https://health.clevelandclinic.org/dont-let-foot-cramps-charley-horses-slow - Harvard Health Publishing, Nov. 1, 2024, Essential stretches to fight stiff winter muscles
https://www.health.harvard.edu/exercise-and-fitness/essential-stretches-to-fight-stiff-winter-muscles - LLUH, Dec. 5, 2018, Four tips to combat nerve pain during cold weather
https://lluh.org/services/neuropathic-therapy-center/blog/four-tips-combat-nerve-pain-during-cold-weather - BFG, July 19, 2024, Have cold hands and feet? Here are 5 tips to improve circulation
https://www.bhf.org.uk/informationsupport/heart-matters-magazine/medical/improve-circulation#:~:text=Stretching%20your%20body%20can%20also,to%20improve%20blood%20flow%20too - Ageuk, How to keep your hands and feet warm in the winter
https://www.ageuk.org.uk/information-advice/health-wellbeing/keep-well-this-winter/stay-healthy-in-winter/how-to-keep-your-hands-and-feet-warm/
This content comprises informative and educational resources only and can not be considered as a substitute for professional health or medical guidance. Reliance on any information provided in this article is solely at your own risk. If you have any inquiries or apprehensions about your medical condition or health goals, talk with a licensed physician or healthcare provider.
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