If you’re into cycling, hiking, or running, you’ve probably heard of “hot spots” on your feet. They’re those annoying areas of concentrated friction and pressure that can turn into blisters if you’re not careful. You’ll usually feel them as warmth, redness, tingling, or even a burning feeling.
It’s important to take hot spots seriously. Leaving them untreated can lead to blisters, pain, and a drop in your performance. You can think of them as an early warning system.
In this article, we’ll cover what causes hot spots on feet, how to prevent them, and what to do if you get them. We’ll also touch on conditions like neuropathy and how they can affect your feet.
What are hot spots?
Hot spots are areas on your feet where you’re feeling a lot of friction and pressure.
They feel warm, red, tingling, burning, or tender to the touch. You might think of them as your foot’s early warning system that a blister or pressure injury is about to develop.
Hot spots commonly occur in these areas:
- Ball of the foot
- Heel
- Sides of the toes
- Arch
It’s important to pay attention to hot spots and take care of them right away, because they can quickly turn into blisters or pressure injuries. Check your feet regularly, particularly if you’re at higher risk for foot problems.
What causes hot spots?
If you’re feeling a hot spot on your foot, here are some of the likely culprits:
Friction and pressure
Repeated rubbing of your foot against your sock or shoe is a primary cause of hot spots, especially if you’re doing an activity like cycling, hiking, or running. Uneven pressure on your foot can also contribute to the problem.
Ill-fitting footwear
Shoes that are too tight can restrict your foot’s natural movement and put pressure on certain areas. Shoes that are too loose can allow your foot to slide around, creating friction. Not enough toe box space can also cause rubbing and pressure.
Moisture
Sweat and moisture ramp up the friction between your foot, your sock, and your shoe. Damp conditions can also macerate your skin, making it more vulnerable to damage.
Improper socks
Socks made of cotton tend to hold onto moisture, which increases friction. And socks that don’t fit well or have bulky seams can cause rubbing and irritation.
Hot spots and cycling
Cyclists are especially prone to hot spots because of the repetitive nature of pedaling and the unforgiving nature of cycling shoes.
Specific cycling factors
When you’re cycling, your feet are constantly pressing down on the pedals, creating pressure on specific areas of your foot. Cycling shoes, while engineered to transfer power efficiently, can also make the problem worse if they don’t fit well.
Cycling shoes and fit
It’s essential to get a good fit with cycling shoes to prevent hot spots. Make sure you have enough space for your toes to wiggle and that the shoe is snug but not too tight. Pay attention to the width and volume of the shoe to suit the shape of your foot.
Insoles for cycling
Performance insoles can give you more support and cushioning, spreading the pressure evenly across your foot. Insoles like Tread Labs Dash Thin are designed for cycling, giving you support without adding a lot of bulk.
One user wrote, “I’ve noticed increased comfort and reduced numbness” since using these insoles.
Cycling technique
Try to pedal in a smooth, circular motion to spread the pressure evenly across your foot. Also, make sure your foot is positioned correctly on the pedal.
Prevention Strategies
A little prevention goes a long way in avoiding hot spots. Here’s how to keep your feet happy on long hikes or even just during a busy day of errands.
Footwear selection
It’s worth it to invest in the right shoes. Look for shoes that fit the activity you’re doing. Make sure you have plenty of room in the toe box and that the shoes fit snugly and securely. When you try on shoes, be sure to wear the same socks you plan to wear when you’re active.
Sock selection
Ditch the cotton socks! Cotton holds onto moisture, which is exactly what you don’t want. Instead, choose socks made of wool or synthetic materials that wick moisture away from your skin. Some people also like to wear sock liners to cut down on friction.
Insoles
Supportive insoles can make a world of difference by spreading out the pressure on your feet and minimizing friction. If you have specific foot issues, you might even want to consider custom orthotics.
Foot hygiene
Keep your feet clean and dry, and use foot powder to soak up any extra moisture. Trim your toenails regularly, too. Long toenails can cause pressure and irritation.
Lubrication
Anti-friction balms and powders are your friends! Slather them on to cut down on rubbing. You can also use petroleum jelly or specialized lubricants in areas where you tend to get hot spots.
How to Treat and Manage Hot Spots
The best way to treat a hot spot is to take action right away.
Immediate action
As soon as you feel that familiar burning sensation, stop what you’re doing and deal with it.
Take off your shoe and sock to let the area cool off and dry out.
Protection
Cover the spot with moleskin, tape, or a blister bandage.
Moleskin can cushion the area and reduce friction, while tape can secure the skin and keep it from rubbing any more than it already has.
Blister prevention
If you’ve already got a blister, try not to pop it, if possible.
If you absolutely have to lance it, do so carefully with a sterilized needle. Drain all the fluid, and then put a dab of antibiotic ointment on it.
Whether you pop it or not, cover the blister with a bandage to protect it from infection.
When to seek medical attention
If the hot spot or blister looks infected, get medical help. Signs of infection include redness, swelling, pus, and increased pain.
Also, if you’re having recurring or persistent foot problems, it’s a good idea to talk with a healthcare professional.
Special Considerations: Neuropathy and Pressure Injuries
If you have certain conditions, you may not be able to feel a hot spot on your foot until it’s become a serious injury.
Neuropathy
Neuropathy, which is often associated with diabetes, can interfere with your ability to feel pain. If you have neuropathy, you might not notice a hot spot until it develops into a blister or ulcer. That’s why it’s important to check your feet on a regular basis.
Pressure Injuries
Hot spots can be early signs that a pressure injury is developing, especially if you don’t move around much or if you have neuropathy. Pressure injuries can lead to infections and ulcers. If you think you might have an infected pressure injury, see a doctor right away.
Frequently Asked Questions
Why do I have a hot sensation on my feet?
That burning sensation you’re feeling could be due to a number of things. Common culprits include nerve damage (neuropathy), often linked to diabetes, poor circulation, or even just ill-fitting shoes causing friction. Sometimes, vitamin deficiencies or infections can also be the cause.
How to get rid of hotspots on feet?
First, identify the cause! If it’s friction, adjust your footwear. For neuropathy, managing underlying conditions like diabetes is key. Over-the-counter pain relievers can help, and sometimes, a doctor might prescribe stronger medication. Rest, ice, and elevating your feet can also provide relief.
Why am I getting hot spots on my feet?
Think about recent changes. New shoes? More walking than usual? These can easily trigger hot spots. Also, consider any underlying health conditions, like diabetes or peripheral artery disease, which can contribute to poor circulation and nerve issues in your feet.
What does hot foot syndrome look like?
Actually, “hot foot syndrome” isn’t a recognized medical term. But if you’re experiencing a burning or hot sensation in your feet, it might feel like they’re on fire! You might notice redness, swelling, or even blisters if it’s related to friction. If the pain is severe or persistent, it’s always best to see a doctor.
Final Thoughts
Taking good care of your feet is the best way to avoid hot spots and other foot problems. Wearing the right shoes, choosing socks that wick away moisture, and keeping your feet clean and dry are all essential.
If you notice a hot spot developing, take action right away! Addressing it quickly can keep it from turning into a blister or something more serious.
Whether you enjoy cycling, hiking, running, or any other activity that puts stress on your feet, the strategies discussed here can help you keep your feet healthy and perform at your best.