You expect the hot flushes. A mood swing or two.
But foot pain?
Yep. That one’s real, too.
Turns out, when your hormones hop on the perimenopause rollercoaster, they don’t just mess with your mood and metabolism. Your feet, those unsung heroes, get dragged along for the ride too.
So if you’ve been waking up to burning soles, hobbling out of bed like you’ve aged decades overnight, or wondering why your favourite shoes suddenly feel like medieval torture devices… you’re not imagining it.
Let’s break down why your feet are acting up during perimenopause and what you can do to feel more grounded again.
1. Plantar Fasciitis: The Morning Heel Pain You Didn’t Order
That sharp, stabbing pain in your heel first thing in the morning? Classic plantar fasciitis, and yes, it can be triggered by hormonal changes.
Oestrogen plays a significant role in collagen production. Collagen keeps your ligaments strong and flexible. As oestrogen levels decline, so does collagen, making the plantar fascia (the band of tissue along the bottom of your foot) more prone to microtears and inflammation¹.
What helps:
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Supportive shoes with arch support and proper cushioning
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Daily stretching (especially calves and soles)
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Orthotic inserts tailored to your feet
2. Burning Feet at Night: The Campfire You Didn’t Ask For
That tingling, burning, crawling sensation, especially when you’re trying to sleep? Often, a nerve issue is tied to hormonal shifts.
Oestrogen supports nerve health and circulation. When it dips, nerves can become more
sensitive, leading to symptoms like burning feet².
Try this:
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Cool foot soaks (10 minutes in cold water)
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Magnesium supplements or topical sprays
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Reducing sugar and alcohol intake, both of which can worsen nerve irritation³
3. Muscle Loss: Why Your Feet Feel Floppy and Fed Up
Oestrogen doesn’t just influence your reproductive system; it’s essential for maintaining muscle mass. As levels fall, muscles in your legs and feet can weaken. That’s when the aches, fatigue, and instability sneak in⁴.
What helps:
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Strength training: bodyweight squats, calf raises, resistance bands
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Anti-inflammatory foods like berries, leafy greens, and oily fish
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Natural balms with arnica, menthol or magnesium
Why Isn’t Anyone Talking About Perimenopause Foot Pain?
Because it’s not considered glamorous.
But neither is menopause. And ignoring these symptoms doesn’t make them go away.
At Hey Sister!, we’re all about breaking the silence on the unexpected stuff. That includes foot pain, sore soles and nerve flare-ups. Our mission? Make perimenopause more manageable, naturally and honestly.
Your Perimenopause Toolkit: From Head to Toe
Our organic, vegan range is designed to support your entire body, not just the obvious symptoms.
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Khapregesic®: A herbal blend to ease pain, PMS and emotional turbulence
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Gut Health Support: To reduce bloating, balance hormones, and improve nutrient absorption
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Sleep & Mood Aid: To help settle your nervous system when the nights feel too long
Perimenopause doesn’t show up in just one way. So we show up for all of it, including our feet.
Frequently Asked Questions
Why do my feet hurt during perimenopause?
Lower oestrogen impacts collagen, muscle tone and nerve sensitivity, all of which can lead to foot pain, plantar fasciitis and burning sensations¹⁴.
Can perimenopause cause burning feet at night?
Yes. A drop in oestrogen can make nerves more reactive, often causing a burning or tingling sensation, particularly at night².
What helps with foot pain during perimenopause?
Supportive footwear, stretching, magnesium, strength training, and a diet rich in anti-inflammatory foods can help reduce symptoms³⁴.
References
¹ Goolsby MA, et al. “The Role of Estrogen in Soft Tissue Collagen Health.” Orthopaedic Journal of Sports Medicine.
² Smith R, et al. “Oestrogen and Peripheral Neuropathy: A Forgotten Link in Menopause.” Journal of Women’s Health.
³ National Institute on Aging. “Nerve Pain and Menopause: Lifestyle Triggers.”
⁴ Collins J, et al. “Muscle Mass Decline in Perimenopausal Women.” Maturitas Journal.
