Foot Calluses: Why They Happen and How to Stop Them
Ever noticed thick, rough patches of skin forming on the bottom of your feet? Maybe on the ball of your foot, heel, or even your big toe? That’s a callus—your body’s way of toughening up against friction and pressure. While a little extra protection might sound like a good thing, calluses can get out of hand, causing pain, discomfort, and even cracked skin. So, why do they happen, and what can you do about them? Let’s break it down.
Why Do Calluses Form?
Calluses are basically your skin’s defense mechanism. When your feet experience repeated friction or pressure, your body responds by building up layers of dead skin to protect the area. Here are the main culprits:
1. Shoes That Don’t Fit Right
Too tight? Too loose? Either one can lead to excessive rubbing, causing calluses to form over time. Narrow shoes squeeze your feet, while loose shoes allow too much movement, leading to repeated friction.
2. High-Impact Activities
Runners, hikers, basketball players—anyone who spends a lot of time on their feet is at risk. More pressure on certain parts of your foot (like the ball of your foot or heel) means your skin thickens to keep up.
3. Foot Structure and Gait Issues
If you have flat feet, high arches, or an abnormal gait, certain areas of your foot will experience more stress than others. Over time, this uneven pressure leads to callus buildup.
4. Going Barefoot or Wearing Minimalist Shoes
Walking around without shoes (or in very thin-soled footwear) exposes your feet to rough surfaces, which triggers callus formation. This is common in people who prefer barefoot-style training or just love being shoeless.
How to Stop Calluses from Taking Over
1. Choose the Right Shoes
Your shoes should fit well—not too tight, not too loose. Look for proper arch support and cushioning that distributes pressure evenly. If your shoes are causing hot spots, it’s only a matter of time before calluses form.
2. Moisturize and Exfoliate
Calluses are made of thick, dry skin, so keeping your feet moisturized helps soften them. Use a foot cream ( not lotion) potentially with Urea to break down tough skin. Exfoliate with a pumice stone or foot file (gently, this can cause just as many issues as it solves if done incorrectly!) after a shower to prevent excessive buildup. It is best to see a Podiatrist prior to starting a hydration and/or exfoliation routine.
3. Use Insoles or Orthotics
If your calluses are caused by uneven pressure due to flat feet, high arches, or other foot mechanics, custom insoles can help redistribute the load. This reduces friction on high-pressure areas, keeping calluses from forming in the first place.
4. Change Your Socks
Moisture-wicking socks can help reduce friction and keep your feet dry, especially if you’re active. Sweaty feet + friction = callus.
5. Avoid Picking or Cutting Calluses
Resist the urge to dig at your calluses with sharp objects (yes, even nail clippers). Cutting too deep can lead to open wounds, infections, and a lot of regret. Instead, if you need your calluses dealt with, see a Podiatrist.
When to See a Podiatrist
When calluses can become annoying, too thick, painful, or start cracking, it’s time to get professional help. Diabetics especially need to be careful—calluses can turn into serious wounds if left unchecked. A podiatrist can safely remove them and help you address the root cause.