As you get older, your shoe size may increase, but this isn't due to your bones getting bigger. During childhood and adolescence, the growth plates at the ends of your bones allow for rapid growth. This process typically stops in your late teens or early twenties. After that, any change in foot size is the result of a "settling" or structural rearrangement rather than new bone growth. Understanding what happens to your feet can help you make better footwear choices and prevent discomfort.
Why do feet change shape over time?
The illusion of your feet getting longer or wider is the result of several physiological changes that occur with age. These factors work together to alter the shape and size of your feet, even long after you’ve stopped growing taller.
Loosening of Ligaments and Tendons
Over a lifetime, the ligaments and tendons that hold the 26 bones of each foot together lose their elasticity. This is a normal part of aging, similar to how other connective tissues in the body become less flexible. As these tissues stretch and weaken, the arch of the foot, which acts as a natural shock absorber, gradually flattens out. This flattening causes the foot to lengthen and widen.
Impact of Gravity and Body Weight
Every step you take puts pressure on your feet. For example, during walking, your feet absorb two to three times your body weight. Over decades, this constant, repetitive stress contributes to the stretching and weakening of the foot's support structures. Additionally, weight gain, which is common with age, increases the load on your feet, accelerating the flattening and widening process. Research has also shown that weight loss can lead to a decrease in shoe size for some individuals.
Diminishing Fat Pads
The soles of your feet have fatty pads that provide cushioning and shock absorption. As you age, these fat pads can thin and deteriorate, reducing the natural padding under your heels and the balls of your feet. This doesn't make your feet bigger, but it does change how shoes fit and can make walking more painful, necessitating better-cushioned or more supportive footwear.
Pregnancy and Hormonal Changes
For women, pregnancy is a significant factor that can cause a permanent increase in foot size. The hormone relaxin, which is released during pregnancy to loosen ligaments in the pelvis for childbirth, also affects the ligaments throughout the body, including the feet. Combined with the extra weight, this can lead to flattened arches and a larger shoe size that may not revert back to its original state postpartum.
Medical Conditions and Deformities
Certain conditions can also impact foot size and shape. Adult-acquired flatfoot, for example, occurs when the tendons that support the arch weaken, causing the foot to turn outwards and flatten. The development of bunions, which are bony lumps on the big toe joint, can also cause the toes to shift and require larger or wider shoes for a comfortable fit. Other conditions like arthritis can also affect the foot's structure.
Comparison of Factors Affecting Foot Size with Age
| Factor | Effect on Foot Size | Underlying Mechanism | Reversible? |
|---|---|---|---|
| Aging (Ligaments) | Increased length and width | Loss of elasticity in ligaments and tendons causes arches to flatten and feet to spread. | Generally not reversible. |
| Weight Gain | Increased length and width | Added pressure on foot ligaments and arches causes them to stretch and flatten. | Reversible with significant weight loss. |
| Pregnancy | Increased length and width | Hormonal changes and added weight relax ligaments, causing arch collapse. | Often permanent, but varies among individuals. |
| Diminishing Fat Pads | Changed shoe fit (not size) | Fatty tissue under the sole thins, reducing cushioning and altering how shoes feel. | Not reversible. Requires specialized footwear or inserts. |
| Bunions/Deformities | Increased width | Gradual change in bone position near the big toe joint. | Corrective measures like surgery may be required, but non-surgical management focuses on supportive shoes. |
What you can do to care for your aging feet
- Get your feet measured regularly: Don't assume your shoe size is the same as it was in your twenties. Have your feet measured every few years, both for length and width, as many people need to go up a half size or more over time.
- Wear supportive shoes: Opt for footwear with a firm sole, good arch support, and ample cushioning to counteract the effects of flattening arches and thinning fat pads. Avoid unsupportive shoes like worn-out flip-flops.
- Use arch supports or orthotics: For additional support, especially if you have significant arch flattening, over-the-counter or custom orthotics can help manage pain and slow down further changes.
- Maintain a healthy weight: Keeping your weight in check reduces the stress and pressure on your feet's ligaments and tendons, helping to slow down the natural process of widening and flattening.
- Stretch your calf muscles: Tight calf muscles can put extra stress on the feet. Regularly stretching your calves can help prevent a variety of foot problems.
- Check your feet regularly: Pay attention to persistent foot pain, swelling, numbness, or tingling, and inspect for sores that won't heal. These can be signs of other health issues, so it's important to consult a healthcare professional.
Conclusion
While your feet do not technically grow longer as you age through bone expansion, they do get bigger. This increase in size is a normal part of the aging process, caused by a combination of factors including the gradual loosening of ligaments, the effect of gravity and weight on the arches, and the thinning of the foot's protective fat pads. By understanding these changes, you can proactively care for your feet, ensuring you wear properly fitting and supportive shoes to maintain comfort, balance, and mobility for years to come. Ultimately, listening to your body and addressing discomfort with the right footwear is the key to healthy aging feet.
References
- Washington Post. (2024, May 6). Is it normal for my feet to get larger as I age? https://www.washingtonpost.com/wellness/2024/05/06/aging-larger-shoe-size-reasons/
- Orthofeet. (2025, July 29). Do Your Feet Grow as You Get Older? What You Should Know. https://www.orthofeet.com/blogs/news/do-your-feet-grow-as-you-get-older
- Verywell Health. (2024, April 22). When Do Your Feet Stop Growing? https://www.verywellhealth.com/when-do-feet-stop-growing-8602593
- Cleveland Clinic. (2022, September 19). Shoes Getting Tight? Why Your Feet Change Size Over Time. https://health.clevelandclinic.org/shoes-getting-tight-feet-change-size-time
- Foot Solutions Richmond. (n.d.). Do Our Feet Get Bigger as We Get Older? https://www.footsolutionsrichmond.co.uk/blog/do-our-feet-get-bigger-as-we-get-older/
