Why Are my Feet Hot and Sore at Night During Menopause?

Last updated 12.14.2023 | by Sabrina Johnson | 9 Minutes Read

This article has been reviewed and fact checked by Dr. Karen Pike, a senior physician administrator and board-certified emergency room doctor actively working in northern California. Read more at our medical disclaimer page.


“My feet gets hot like someone had just put it in the oven.” That’s what I heard a middle-aged woman tell the doctor when I was in her office sometime back. The doctor noted her age, which was close to 50. Among several things, I remember her mentioning the hormonal fluctuations. Perhaps she was talking about the perimenopause phase. 

When we think of menopause, what instantly comes to our mind are the troublesome hot flashes and sleepless nights. Right? 

There are some less common symptoms and a few you couldn’t have imagined. A hot and burning sensation in the feet is one of them. Not all women face this symptom, but for those who experience it, the feeling could be discomforting. 

A friend once said that hot flashes are enough to rob you of your peace and happiness. Teamed with it, if you have hot feet as well, it will make things all the more miserable. Before you assume things and find it scary. Let me tell you that your body may go through symptoms during the transition period. 

However, there are ways to manage the same. So you needn’t stress. Are you among those whose feet get hot and sore at night? You must be pondering the reasons for it. Right? Do give this write-up a read, then. I have elaborated on the reasons for hot and sore feet in menopause. I have even highlighted the management techniques. Let’s take a look.

Why Does Your Feet Get Hot and Sore At Night During Menopause?

When you experience hot feet, nerve damage in the areas surrounding the foot is denoted as the main reason behind the same. The condition is medically referred to as peripheral neuropathy and can happen for many reasons. It could be due to autoimmune diseases, injuries, infections, or genetics. Sometimes, the reason could also be menopause.

Have you ever been deprived of a comfortable night’s sleep due to a burning sensation in your feet? It may have seemed as if your feet were on fire. You may have also felt numbness or a sensation like pins and needles were pricking your feet with the heat. Some may even experience dull pain and even heaviness right up their legs. Simultaneously, you may even experience sore feet with much pain and discomfort.

These sudden occurrences might have left you bothered. Well, in all probabilities, the reason is that you are transitioning into menopause. The perimenopause period begins for most women at 40-44.

Menopause sets in when a woman is 45-55 on average. So, suppose you are troubled by sore and hot feet and have also begun experiencing other symptoms like menstrual irregularities, hot flashes, vaginal dryness, etc. In that case, in all probabilities, one may assume it’s the hormonal imbalances. Let’s take a look at the different reasons.

1. Low Estrogen Levels

It’s no unknown fact that the fluctuating and declining levels of estrogen and progesterone are responsible for several menopausal symptoms. So you could blame them for the soreness and heat you feel on your feet at night. When there are hormonal imbalances, it makes your skin oversensitive, and the sensation could be felt on your feet, too.

As I have already mentioned, estrogen isn’t just a reproductive hormone like we think it to be. It has several functions, including controlling and coordinating motor functions, regulating mood, etc[1]. So, a decline in estrogen levels impairs brain functioning to a greater extent. Moreover, low estrogen levels also heighten nerve pain, making one more susceptible to peripheral neuropathy.

2. Nutrient Deficiencies

Another reason for neuropathy is Vitamin B12 deficiencies[2]. People may be deficient in b vitamins for several reasons like inappropriate diet and other things. Now, for women already deficient in this vitamin, things could be a little challenging in menopause. The reason is that Vitamin B helps the body create and utilize estrogen. So, when you are lagging in this vitamin, you could be at greater risk of neuropathy and other disorders in menopause.

3. Collagen Loss

The protein collagen is significant for building your bones, muscles, hairs, ligaments, tendons, and skin. Because of the collagen, your skin looks fresh and glowy, giving you a youthful and plump look. Estrogen helps in increasing the skin’s collagen. Low estrogen means lessened collagen that causes the skin to loosen its elasticity and get thinner. It also impacts your feet since its protective padding is lost. This leads to aches, pains, and soreness.

These were the menopause-related reasons for hot feet at night. However, you can also have burning feet at night if you have diabetes, hypothyroidism, or kidney disorder. It is also one of the signs pregnant women may go through because of the changes in their hormone levels.

That’s why it is essential to understand and identify the reasons for hot and sore feet. If you have any associated symptoms that indicate any serious underlying condition, you shouldn’t delay seeking medical help.

How to Comfort Your self When You Have Hot and Sore Feet at Night? 8 Interesting Tips

8 Interesting Tips to Comfort Your Self When You Have Hot and Sore Feet at Night

When your feet are burning at night, it could make you feel immensely uncomfortable. And if that is combined with hot flashes, the discomfort is even more. Here are some tips to try to provide relief from burning and sore feet at night.

1. Keep Your Feet Cool

If you are going through recurrent episodes of hot feet, you can place a fan near your feet to keep them cool. If you have exerted your feet for a long during the day, soak it in cool water for at least a while. It will give you relief. Fortunately, I haven’t had this problem of hot and sore feet. But cool water has always helped me in the summer months when my feet would get hot, especially when I would remain outdoors for long. You could even try the same before going to bed. You could even fill some ice into a tea towel and apply it on your feet gently before going to sleep or when experiencing hot feet. Never put ice directly on your skin, which could result in frostbite.

2. Use Topical Creams

Certain topical creams, such as capsaicin and lidocaine, relieve the burning sensation of feet. However, do not self-medicate. These creams come with side effects also. So, a doctor’s consultation is mandatory before using any medicine to relieve burning feet. When you have hot and sweaty feet, as a remedy, it is advisable to use a foot powder often to keep them dry and free from foul odor.

3. Go For Comfortable Outfits

When you often have hot flashes, dressing in layers and wearing breathable clothing is essential. The same goes for hot and sore feet. If you must stay out for long hours, wear cotton socks of breathable fabric. It will help to keep your feet clean and well-ventilated and also help in absorbing moisture.

You must also use bed cloths at night that can absorb moisture. In this way, your body temperature will be in control, and you can lessen instances of hot feet and hot flashes, too.

4. Wear Shoes that Give Comfort to Your Feet

Proper footwear is essential to supply your feet with adequate moisture and keep them well-ventilated. If you often have a hot, sweaty foot, natural materials like nubuck, canvas, suede, or leather will suit you. You must also wear open-toed shoes or those with an arch support. You could prefer wearing sandals to prevent your feet from getting hot and sweaty in hot weather. Sandals are my choice of footwear as well, to beat the heat. Wearing the right shoes will be an excellent remedy for swollen and painful feet.

5. You May Opt for Acupuncture

Acupuncture is a traditional remedy in Chinese medicine to relieve pain and even help manage stress. If the burning sensation on your feet results from nerve damage, it can be managed with acupuncture, which helps heal the nerves, lessening pain and inflammation. However, seeking a doctor’s opinion is always advisable before acupuncture.

6. Adjust the Temperature of Your Room

For hot flashes and hot feet, you should always make sure that the room where you sleep is comfortable. Many doctors advise keeping the temperature of the thermostat from 60-68°F. When your bedroom is cool, you will be able to manage some of the menopausal symptoms that cause discomfort at night.

7. Exercise and Stretch Your Feet Often

If hot feet result from nerve damage, stretching and other exercises will keep your feet flexible and strong. You can try many activities, like raising, pointing, and curling your toe, stretching your big toe, splaying your toe, etc. Walking on sand barefoot is another effective exercise for strengthening your calves and feet. If the hot feet are because of nerve damage, walking, swimming, or bicycling will also help.

I suggest you first consult with the doctor and a physical therapist before fixing an exercise schedule to relieve hot feet.

8. You Could Go For Yoga Toes

Yoga toes are toe separators. They function amazingly by creating more space between joints, helping to increase blood flow. When you have sore or hot feet, wearing toe separators when seated at your desk or watching television will help.

FAQs

Q. When to contact a doctor regarding hot feet in menopause?

If you persistently have hot feet and a burning sensation traveling to your legs, you cannot pass it off as menopause. It might be due to an underlying condition, needing a doctor’s consultation at the earliest.

Q. Which vitamin deficiencies lead to hot feet?

Deficiencies in specific vitamins, like Vitamin B5, Vitamin B12, Vitamin D, and Vitamin E are responsible for hot feet.

Q. Will hot feet go away after menopause?

If hot feet result from reduced estrogen and progesterone levels, they will lessen or even eliminate after menopause. However, if the cause is any serious medical condition, it will persist even in the postmenopause phase.

Conclusion

You may find the symptoms of menopause troublesome indeed. It could be a bigger menace when you have hot feet alongside hot flashes and night sweats, primarily if you do not address it immediately. Maintaining a healthy lifestyle and following all the measures appropriately could relieve you from hot feet. However, ensure that you watch the frequency and severity of hot feet. Whenever you notice any abnormality, do not delay consulting the doctor.

Author

  • Sabrina Johnson

    Meet Sabrina Johnson, a compassionate author and a seasoned expert in Obstetrics and Gynecology. She is a driving force behind Simply Menopause, where her extensive medical knowledge and empathetic nature come together to empower women in their menopausal journey. Sabrina offers culturally sensitive guidance and support through her approachable writing, making her a trusted friend on the path to menopause wellness.