Your feet stop growing in your 20s, but can increase in size later
The most significant foot growth occurs during childhood and adolescence, fueled by active growth plates in the bones. For most girls, the bones of the feet finish growing around age 13–14, while for boys, this typically happens later, around age 16–18, though it can continue into the early 20s. Once the growth plates close and harden into solid bone, the foot's length and overall bone size are set.
However, it's a common observation that shoe sizes can increase with age, especially after middle age. This is not due to bone growth, but rather to changes in the soft tissues and structure of the foot. These changes can cause the feet to lengthen, widen, and flatten over time. For this reason, many adults find they need to buy larger or wider shoes than they did in their 20s.
Factors that cause feet to get bigger in adulthood
Several factors can contribute to changes in foot size after the bones have finished growing. These changes are largely related to the wear and tear our feet experience from supporting our body weight for a lifetime.
- Aging: As we age, the ligaments and tendons that support the arch of the foot can lose elasticity and weaken. This causes the arch to flatten, a condition known as over-pronation, which results in the foot becoming longer and wider. The fatty pads on the bottom of the feet also get thinner, changing how shoes fit.
- Weight Gain: Extra body weight puts more stress and pressure on the feet, forcing the feet to expand and flatten. The foot's muscles, ligaments, and tendons must adapt to the increased load, and the pads on the bottom of the foot may spread out. Significant weight gain or loss can directly impact shoe size.
- Pregnancy: Hormonal changes during pregnancy, specifically the hormone relaxin, can cause ligaments throughout the body to relax, including those in the feet. This, combined with the extra weight of pregnancy, can cause the arches to flatten and feet to spread. For many women, this change in foot size, which can be up to a full size, is permanent.
- Footwear Choices: While not a direct cause of growth, years of wearing ill-fitting or unsupportive footwear can cause changes in foot shape over time. This can include bunions, hammertoes, and flattened arches, all of which require a different shoe size for comfort. Choosing appropriate shoes can mitigate these issues.
Foot Size Changes: Childhood vs. Adulthood
| Feature | Childhood and Adolescence | Adulthood |
|---|---|---|
| Cause of Size Change | Rapid bone growth from growth plates | Structural changes, not bone growth |
| Timeline of Change | Rapid growth spurts, particularly during puberty; feet stop growing in late teens/early 20s | Gradual and cumulative changes over a person's life |
| Nature of Change | Increase in foot length and width as bones get bigger | Increase in foot width and flattening of the arch due to ligament laxity |
| Impact on Foot Health | Improperly fitting shoes can impact bone development; growth plate injuries can occur | Poor footwear can aggravate age-related issues like bunions and plantar fasciitis |
| Key Contributing Factors | Genetics, puberty timing, nutrition, and overall health | Weight gain, pregnancy, aging, and cumulative wear and tear |
What to do if your feet are getting bigger
If you find your shoes are feeling tighter, it may be time to get your feet measured again, a good practice to do every few years.
- Get measured correctly: Most shoe stores use a Brannock device to measure both the length and width of your feet accurately. Your foot size is likely different than it was in your 20s, so buying shoes based on an old measurement can lead to discomfort and pain.
- Choose supportive footwear: Look for shoes with a solid sole, stiff arch support, and plenty of room in the toe box. This is crucial for supporting flattened arches and accommodating wider feet.
- Manage weight: If weight gain is a contributing factor, maintaining a healthy weight can reduce stress on your feet. Studies show that weight loss can even decrease shoe size.
- Stretch and exercise: Regular stretching of the calf muscles can help reduce strain on your feet. Specific foot-strengthening exercises can also help support your arches and foot structure.
- Consider orthotics: For significant arch collapse, a podiatrist might recommend custom orthotics to provide better support.
Conclusion
While the bones that dictate your foot's length finish growing during the late teenage years or early 20s, it's a misconception that your feet are done changing for good. The reality is that factors like aging, weight fluctuations, and hormonal changes can cause the feet to widen and flatten throughout adulthood. By understanding these changes and taking proactive steps like getting regular foot measurements and wearing supportive shoes, you can ensure your feet stay healthy and comfortable at every stage of life. If you experience persistent foot pain or significant swelling, consult a healthcare professional, such as a podiatrist, to address any underlying issues.
Visit the Cleveland Clinic website for more information on foot health throughout the aging process.
