Chilblains are one of those conditions that most people have heard of but fewer people fully understand — until they get them. If you’ve ever had toes that turned red, swollen, and maddeningly itchy after coming in from the cold, you may well have had chilblains without realising that’s what they were.
They’re more common than you might think, they’re more treatable than they feel in the moment, and — crucially — there’s quite a lot you can do to prevent them coming back next winter.
Here’s what you need to know.
What Are Chilblains?
Chilblains (medically known as pernio or perniosis) are small, inflamed patches of skin caused by an abnormal reaction to cold and damp conditions. They typically appear on the toes, but can also affect the fingers, heels, lower legs, and ears.
What happens physiologically is this: when the skin is exposed to cold, the small blood vessels near the surface contract. When you then warm up — particularly if you warm up quickly — those vessels can struggle to respond fast enough, causing blood to leak into the surrounding tissue. The result is the characteristic swelling, redness, and itching.
Chilblains are not the same as frostbite, which involves actual tissue freezing. They occur at temperatures above freezing, typically in cold and damp conditions — which makes the UK winter particularly good at producing them.
Typical symptoms:
- Red, blue, or purplish patches on the toes or other extremities
- Swelling and tenderness
- Intense itching, particularly when warming up
- A burning sensation
- In more severe cases, blistering or ulceration of the skin
Symptoms usually appear a few hours after cold exposure and can last for several weeks if untreated.
Who Gets Chilblains?
Anyone can get chilblains, but some people are significantly more prone than others.
More susceptible groups include:
- People with poor peripheral circulation
- Those with Raynaud’s phenomenon (a condition causing exaggerated cold sensitivity in the extremities)
- Women — chilblains are more common in women than men, for reasons not fully understood
- People who are underweight or have low body fat
- Those who live or work in cold, damp environments
- People with certain autoimmune conditions, including lupus
If chilblains are frequent, severe, or occurring outside cold weather, it’s worth discussing with a GP — in rare cases they can be associated with an underlying condition.
Chilblains Treatment — What Actually Helps
Most chilblains resolve on their own within two to three weeks, but there’s quite a bit you can do to manage the symptoms and speed recovery.
Keep the Affected Area Warm — But Not Too Warm
The most important thing is to warm the affected area gently and gradually. Avoid putting your feet directly against a radiator, hot water bottle, or heat pad — the sudden temperature change can make the inflammation worse. Warm the room, put on warm socks, and let the feet warm up at their own pace.
This sounds simple, but it’s the step most people get wrong. Coming in from the cold and immediately putting cold feet on the radiator is a very reliable way to make chilblains significantly worse.
Topical Treatments
There are several over-the-counter creams and lotions that can help with chilblain symptoms.
Calamine lotion is a useful starting point for itching — it won’t treat the underlying inflammation but it does take the edge off the maddening itch while the skin heals.
Chilblain cream — products like Balmosa or Snowfire contain ingredients designed to stimulate circulation and soothe inflamed skin. They’ve been around for decades and remain popular for a reason.
Nifedipine — if over-the-counter options aren’t providing enough relief, a GP can prescribe nifedipine, a calcium channel blocker that helps dilate blood vessels. It’s typically reserved for severe or recurring cases, but it’s worth knowing it exists.
Keeping the Skin Moisturised
The skin around chilblains can become dry and cracked as it heals, which increases the risk of infection — especially if you’ve been scratching. A good emollient (plain, unperfumed moisturiser) applied to the affected area daily helps maintain the skin barrier.
Thermal Socks and Insoles
Prevention and recovery go hand in hand with chilblains — keeping your feet consistently warm during cold weather is one of the best things you can do both to treat active chilblains and to stop new ones forming.
Thermal socks designed to retain heat without overheating are worth the investment if you’re prone to chilblains. Look for styles that wick moisture as well as insulate — damp feet in cold conditions are a reliable trigger.
What Not to Do
- Don’t scratch. The itch is intense, but scratching breaks the skin and significantly increases the risk of infection.
- Don’t rub the affected area vigorously to warm it up — friction on already-inflamed skin makes things worse.
- Don’t apply direct heat (hot water bottle, heat pad, radiator) directly to chilblained skin.
- Don’t smoke — smoking reduces peripheral circulation and makes people significantly more susceptible to chilblains. If you smoke and get recurrent chilblains, that’s worth factoring in.
Preventing Chilblains
If you’ve had chilblains once, you’re more likely to get them again — the same vascular sensitivity tends to persist. The good news is that prevention is largely a practical matter.
Keeping feet warm and dry:
- Invest in good-quality thermal socks and wear them from the first cold snap, not once you’ve already got chilblains
- Make sure shoes and boots are waterproof — wet feet in cold weather is the highest-risk combination
- Change out of wet socks and shoes as soon as possible
- Use thermal insoles if your footwear doesn’t provide much insulation from cold floors
Warming up gradually:
- When coming in from the cold, let your feet warm up at room temperature rather than applying direct heat
- Avoid going straight from cold outdoor conditions to a very warm environment if possible — the sudden change is what triggers the reaction
Circulation and lifestyle:
- Regular gentle exercise helps maintain peripheral circulation — even a daily walk makes a difference
- Avoid sitting still for long periods in cold conditions
- Keep the whole body warm, not just the feet — if your core temperature drops, your body prioritises circulation to vital organs at the expense of the extremities
Chilblains vs Other Conditions — How to Tell the Difference
Chilblains can sometimes be confused with other conditions, which is worth knowing before you reach for the Balmosa.
Raynaud’s phenomenon involves colour changes in the fingers and toes in response to cold or stress — typically white, then blue, then red — but without the same inflammation and itching. Many people have both.
Contact dermatitis can produce redness and itching but isn’t related to cold exposure, and usually responds to antihistamines or topical steroids rather than warming measures.
Gout can cause intense pain and swelling in the toe joints, but is typically accompanied by a warm, shiny appearance and localised joint pain rather than the broader redness of chilblains.
Deep vein thrombosis (DVT) is less common but worth being aware of — unilateral swelling, redness, and pain in the lower leg warrants prompt medical attention.
If you’re unsure what you’re dealing with, it’s always better to get a professional opinion.
When to See a Podiatrist or GP
Most chilblains don’t require professional treatment, but there are situations where you should get someone to look at your feet properly:
- The skin has blistered, broken, or shows signs of infection (increased warmth, pus, spreading redness)
- Symptoms are severe or lasting longer than a few weeks
- Chilblains are recurring every winter despite prevention measures
- You have diabetes or a circulation condition — broken or infected skin on the feet in these circumstances needs prompt assessment. Read our guide to diabetic foot care for more.
- Chilblains are appearing outside cold weather, or you’re developing them on unusual areas of the body
- You suspect an underlying circulatory or autoimmune condition
A podiatrist can assess the health of your feet more broadly, check for any circulatory issues that might be contributing, and recommend appropriate footwear and prevention strategies. If you’re not sure who to see, our directory lists registered podiatrists across the UK. Find a podiatrist near you.
Frequently Asked Questions
Do chilblains go away on their own?
Most mild to moderate chilblains resolve within two to three weeks without treatment, as long as the feet are kept warm and the skin isn’t broken. Treatment speeds recovery and manages symptoms in the meantime.
Are chilblains dangerous?
For most people, chilblains are painful and uncomfortable but not dangerous. However, if the skin breaks down and becomes infected, or if you have underlying conditions affecting circulation (particularly diabetes), they can become more serious. Find a podiatrist if you’re concerned.
Can you get chilblains in summer?
True chilblains caused by cold exposure are uncommon in summer, but a similar-looking condition — called lupus pernio, associated with sarcoidosis — can occur year-round. If you’re developing what look like chilblains in warm weather, that warrants investigation.
Is there a link between chilblains and COVID-19?
During the pandemic, a condition nicknamed “COVID toes” was reported — presenting similarly to chilblains — and appeared to be associated with COVID-19 infection, particularly in younger people. Research into this is ongoing. If you developed chilblain-like symptoms following a COVID infection, it’s worth mentioning to your GP.
Can children get chilblains?
Yes, though they’re more common in adults. Children who spend time outdoors in cold, wet conditions — particularly those who are slow to mention discomfort — can develop them without their parents realising. Keep an eye on toes during winter if a child is complaining of itchy or sore feet after being outside. Find a podiatrist who sees children in our directory.
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The information on this page is for general guidance only and does not constitute medical advice. If you are unsure about your symptoms, or if a condition is not improving with treatment, please consult a qualified podiatrist or GP.
