Don’t Let Sweaty Feet Bust Your Moves

March is a big month for sports! U.S. basketball lovers are watching NCAA March Madness, and around the world ice hockey, golf, soccer, rugby, and cricket are going strong.

Of course, in addition to watching athletics, many of us engage in them. From walking, running, dancing, gymnastics, martial arts, and yoga to tennis, pickleball and more; exercise is good for us mentally and physically. It helps us to sleep better, avoid disease, improve our mental health, and live longer. 

With so many great reasons to enjoy exercise and sports (and how important your feet are for solid grounding), excessive sweating - particularly plantar hyperhidrosis (sweaty feet) - shouldn’t get in anyone’s way. 

According to recent International Hyperhidrosis Society research published in the Journal of Drugs in Dermatology, 25% of people with hyperhidrosis experience excessive sweating of the feet (usually in combination with excessively sweating hands). That’s approximately 96 million people in the world with plantar hyperhidrosis! 

Plantar hyperhidrosis can be uncomfortable, embarrassing and functionally problematic. Slick, wet feet can cause a person to slip and slide. Soggy socks and shoes can feel icky and cold. Shoes can wear out more quickly due to frequent wetness, and that’s a financial hardship for anyone who needs costly sneakers or boots for work, school or sports. Damp shoes can also start to smell, which can be socially awkward. Even worse, sweaty feet, confined in moist socks and shoes, are more prone to skin breakdown, blisters and infections like tinea pedis (the itchy, stingy fungal infection known as Athlete’s foot) and pitted keratolysis (a bacterial infection that can result in odor and pain). There are medications a healthcare provider can recommend or prescribe to treat these skin infections - but without decreased sweating, infections can be hard to kick and easily return. 

Thankfully, plantar hyperhidrosis can be managed, and we’ve created the following game plan to help. 

Keep Things Clean

Practicing good foot hygiene is a crucial first step. 

• Wash feet with an antibacterial soap (like Dial antibacterial bars) every day and after exercise. 
• Dry feet thoroughly. 
• If a skin infection (like Athlete’s foot) is present or suspected, use a separate, feet-only, fresh towel after each cleaning. 
• Apply any necessary antifungal sprays or powders (following the product’s or your doctor’s directions). 
• Use absorbent foot powder (shop our Fan Faves antiperspirant makers for options, and remember to avoid talc anywhere near the groin and avoid breathing in powders). 

Best Foot(wear) Forward

Wear footwear that’s made of breathable materials and moisture-wicking socks (like wool, silk or "athletic" synthetic socks) or cotton socks (but these will need to be changed more often). Any fabrics that trap moisture should be avoided. If possible, carry extra socks with you and change out of damp socks throughout the day. 

Consider adding absorbent, quick-drying shoe liners (like Summer Soles) to your footwear. Remember, products like Summer Soles on our Fan Fave Products page offer IHhS readers great discounts. 

Try to rotate your shoes so they have time to dry between wearings. A shoe dryer is a great (and relatively small) investment - it can dry your shoes gently and much faster than air alone. Do not leave sports, work or school shoes in lockers or gym bags - store them in a warm, dry place. 

Here are some other hacks for helping to dry and deodorize shoes, typically overnight:

• Stuff shoes with newspaper. 
• Place a laundry dryer sheet or two in each shoe.
• Sprinkle baking soda in shoes and dump it out in the morning. Caution: baking soda can dry out leather.
• Put unused tea bags in shoes.
• Fill two mesh bags or clean socks with uncooked rice, cedar wood chips or kitty litter and place in shoes. 

Treatment Options

To limit foot sweating, antiperspirants (over-the-counter clinical strength, foot-specific antiperspirants, or doctor-prescribed) are the first option. Apply these to completely dry feet, at night, before bed. You may need to use a hair dryer on a low/cool setting or a towel to help dry feet thoroughly before applying antiperspirants. Sprays work well for feet, but there are creams and lotions available as well (find some options here). 

According to the Australian College of Dermatologists, anticholinergic creams such as glycopyrrolate (0.5-3%) may be effective in managing plantar hyperhidrosis. It’s recommended to use a foot scrub first to improve skin absorption of the medication. In Australia, a compounding pharmacist can make up these creams. In other countries, discuss this idea with your healthcare provider to see what (if any) products or compounding choices might be available. 

Iontophoresis is a great treatment option for sweaty feet and has been around for more than 70 years. It’s safe, non-invasive, and you can do it at home. During iontophoresis, a medical device is used to pass a mild electrical current through water (in shallow pans big enough for your feet) and through the skin's surface. It’s not clear exactly why this works, but research shows that iontophoresis helps 91% of patients with excessive palmoplantar (hands and feet) sweating and that iontophoresis can decrease palmoplantar sweating by 81%. There are no significant or serious side effects and the benefits are long-term, provided you keep up with the maintenance schedule your healthcare provider or device manufacturer recommends (usually one to three times per week). There are a variety of iontophoresis devices available. For options, visit our Fan Fave Products page and to learn more about what to expect from iontophoresis, go here. 

Botulinum toxin injections can also be used to treat sweaty feet. Plantar injections (injections on the foot) can be painful, however, and about 30 injections may be required. Experienced medical providers have pain-relieving techniques and you can discuss these in advance. Side effects can include temporary muscle weakness. Typically, Botox injections to the feet provide 3-4 months of sweating relief. 

There are oral medications (usually anticholinergics) that can be used to help manage many types of hyperhidrosis. But, due to potential side effects such as dry eyes, dry mouth, muscle cramps, and risks of overheating or intolerance, they may not be the best choice for athletes. It depends on your sport and the environments in which you train and compete, and the intensity of your workouts. Talk to your healthcare provider about whether an oral medication could be an option for you and know that oral meds are often most useful, and best tolerated, when used in combination with other treatments like antiperspirants and iontophoresis. 

Important note: ETS Surgery is NOT an option for sweaty feet. The side effects can be severe, and reversing the procedure is not possible.

Sweaty feet don’t need to hold you back from sports, exercise, or life in general. There are treatments, daily habits and useful products that can help!  

Find a knowledgeable, hyperhidrosis-savvy healthcare provider, like a podiatrist or dermatologist using our Clinician Finder. Many of the providers in our database have been educated in hyperhidrosis treatment best practices and are designated as “IHhS Educated.” They are looking forward to hearing from you.

Now, time to check the March Madness bracket and then head out for some exercise. Dry shoes and fresh socks are ready!