Some studies report that by the time a person is 50 years old they’ve covered a massive 120,000kms of walking; and more if you have an active lifestyle.
Whether it’s walking, running, sport or an injury – feet are the shock absorbers for all of life’s activities. These impacts and loads can change how the feet look, feel and perform.
In this article, we look at the main causes of changes to your feet that may occur throughout your life, and how to manage them.
Do feet get bigger as you get older?
Has someone ever told you that your feet continue to grow throughout your life? Well it’s not quite true. Feet get flatter and wider over time, but the bones themselves don’t grow after about the age of 20. There can be several reasons why this happens:
- Weight gain – Feet might get bigger due to weight gain, causing changes to how a person walks, putting extra pressure on different areas of the feet and ankles
- Foot deformities – Physical changes and deformities like bunions increase the overall width of the shoe needed to accommodate the foot
- Lowering of the arch – Ligaments and tendons get looser or tighter as they lose their elasticity. The plantar fascia tendon that runs the length of the bottom of your foot becomes stretched with age and this causes the arch to become lower and your feet ‘longer’.
How else do feet change as you age?
Structural changes
- Loss of up to a half of the fatty padding on the soles of the feet can make walking barefoot on hard surfaces uncomfortable
- As the cartilage in the foot between the joints breaks down, people can develop osteoarthritis.
Hormonal changes
- Toenails might become thicker and brittle, making them harder to maintain.
Overuse/injury changes
- Taking part in sports can lead to foot injuries, pain, swelling and other temporary conditions
- Older adults are at higher risk for injuries and fractures because they lose muscle mass and bone strength as they age.
Lifestyle changes
- Taking up a new sport without the correct footwear can lead to injury
- The hormones released during pregnancy cause ligaments to relax and feet to change.
How to solve or manage foot issues that develop with age
These are all normal changes that we expect to occur as the body ages. The effects will vary from person to person depending on their lifestyle and genetics. If you’re experiencing any issues there there may be things that can be done to help.
Firstly, and most simply, make sure you’re wearing the right size and correctly fitting shoes. In your 50s and 60s you may be wearing up to two shoe sizes bigger than when you were 20.
Losing the padding in your feet means they are less protected from the cushioning this provides. This can cause pain in the ball joints or heels. Wearing shoes with cushioned soles or specially made orthotics may help.
Once you’re in a good pair of shoes, staying active and strengthening exercises can help keep tendons loose and healthy and prevent overstretching of ligaments.
As we age, the production of estrogen and testosterone decreases. These are responsible for the production of keratin which contributes to smooth, firm nails. The reduced supply can cause nails to become discoloured, crack, and form uneven ridges and layers. The reduction in these hormones can also cause dry, cracked feet. Adopting a good nail care routine, staying hydrated and moisturising daily can help manage these changes.
The wear and tear on feet over the years can cause the cartilage to break down. This usually acts as a flexible tissue preventing friction between the joints in the foot. If this breaks down too much it can lead to osteoarthritis. The pain that people experience who have this condition is caused by bone rubbing against bone. The majority of people with this condition are over 65. The best way to reduce the onset of arthritis is with regular exercise and weight based training to continue to move the joints and reduce the deterioration of cartilage health.
The joints of the feet also degenerate with age. With more than 30 of them, many people experience arthritis as they get older. This can particularly occur in the big toe or midfoot joints. Patients will usually report pain and stiffness which is worse at night. Specific treatments and exercises to help mobilise these joints and promote blood flow to the area will reduce associated pains and increase foot function. An orthotic (a specially made and fitted insert in your shoes) may also help promote proper foot function and distribute pressure away from painful areas to allow more comfortable walking.
Where to find out more
As you get older, if you change your sporting routines or develop other illnesses such as diabetes, it’s important to have your feet checked regularly.
If you’re experiencing discomfort, check in with a Podiatrist to prevent it from worsening and correctly treat the condition. A Podiatrist is entirely dedicated to the assessment, diagnosis, and treatment of disorders of the foot, ankle and lower limbs. Seeking the advice of a specialist in this area can get you the help and solutions you need.
You can call our clinic to arrange a COVID-Safe appointment. Our entire team has completed COVID-19 Infection Control Training and are here to help. Our three clinics across Melbourne offer a range of services:
- Foot pain and sports injury assessment and treatment
- Nail care and surgery
- Advising on and designing Orthotics
- A range of treatment options including shockwave therapy.