Do your feet get larger with age? The truth about adult foot size changes

It is a common phenomenon that nearly 100% of adults will need a larger shoe size as they get older. While your bones do not grow after maturity, structural changes can make it seem like your feet get larger with age, forcing a switch to a bigger, wider shoe. These natural shifts, combined with other life factors, are behind the change in shoe size many people experience.

Quick Summary

Adult feet undergo natural changes with age, including wider and flatter feet due to loosening ligaments and fallen arches. Factors like weight gain, pregnancy, and certain medical conditions can also influence size. Regular foot measurements and wearing supportive, properly-fitting shoes can help manage these changes and prevent discomfort.

Key Points

• Adult foot size changes are normal: Due to gravity and weakening ligaments, feet tend to get flatter and wider with age, not grow in bone structure.

• Arches can fall over time: The loss of elasticity in ligaments can cause the foot's arch to collapse, which lengthens and widens the foot.

• Weight gain adds pressure: Extra body weight puts more stress on the feet, accelerating the flattening of arches and causing the foot to spread.

• Measure your feet regularly: Your shoe size from your 20s is likely no longer accurate. Always get your feet measured for both length and width when buying new shoes.

• Proper footwear is crucial: Choosing supportive shoes with a wide toe box and good arch support is essential for comfort and foot health as you age.

• Swelling can temporarily increase size: Conditions like edema can cause temporary fluid retention that makes your feet feel bigger throughout the day.

• Certain conditions affect foot shape: Diabetes, arthritis, and the development of bunions can all contribute to changes in foot size and structure.

Why Your Feet Change with Age

While your feet stop growing in length when you finish puberty, the shape and size can change significantly later in life. This happens because the soft tissues in your feet gradually lose their elasticity, causing the arch to flatten and the foot to lengthen and widen. The unrelenting pull of gravity over decades also contributes to this gradual structural change.

Factors that influence foot size and shape

• Ligament and Tendon Loosening: The most significant cause of foot changes is the natural weakening and loosening of ligaments and tendons that support your foot's structure. As these tissues stretch, the arch of the foot can fall, causing the foot to lengthen and spread out.
• Weight Gain: Carrying extra body weight puts increased pressure on the feet, stressing the ligaments and causing the arches to flatten. This added pressure can cause feet to become wider and longer over time.
• Thinning Fat Pads: With age, the fatty pads that cushion the soles of your feet, particularly the balls and heels, can thin out. By age 50, some individuals may have lost nearly half of this cushioning. While this doesn't directly increase size, it changes how shoes fit and can lead to discomfort.
• Edema and Swelling: Swelling in the legs and feet, known as edema, can become more frequent in older adults due to various factors like poor circulation, medication side effects, and health conditions. This fluid retention can make feet feel and appear larger, especially by the end of the day.
• Medical Conditions: Chronic conditions like arthritis, diabetes, and certain autoimmune disorders can cause changes in foot shape and size. Diabetes can lead to neuropathy and changes in foot structure, while arthritis can cause joint deterioration and deformities like bunions.
• Pregnancy: A surge of hormones like relaxin, combined with increased body weight during pregnancy, causes ligaments to loosen, resulting in flatter and wider feet. This change can sometimes be permanent.

Adapting to changing foot size

Here are some practical tips for accommodating age-related foot changes:

• Get measured regularly. Don't assume your shoe size is the same as it was a decade ago. Have your feet measured for both length and width when buying new shoes.
• Prioritize support. Look for shoes with a solid, non-bending sole and stiffer arch support. A wider toe box can also help prevent cramping and deformities.
• Use arch supports. Over-the-counter or custom orthotics can help support fallen arches and prevent further flattening.
• Manage weight. Maintaining a healthy weight reduces the constant, damaging pressure on your feet's ligaments and arches.
• Elevate your feet. To reduce daily swelling, elevate your feet for 15-20 minutes several times throughout the day.
• Avoid ill-fitting shoes. Steer clear of high heels or shoes with a pointy toe, as these can cause long-term damage and foot deformities.

Comparison of foot changes throughout life

Stage of Life	Primary Cause of Foot Size Change	Typical Foot Characteristics	Key Footwear Considerations
Childhood/Adolescence	Bone and cartilage growth until growth plates close	Foot lengthens and widens; rapid growth spurts	Ensure a proper fit for growth; choose supportive shoes for activity.
Adulthood (20s-40s)	Ligaments remain stable; size is mostly consistent	Foot size is generally stable unless weight changes or pregnancy occurs	Size and width may remain consistent for a long period; focus on comfort.
Middle Age (40s-60s)	Ligaments lose elasticity; arches begin to fall	Feet become wider and longer, sometimes requiring a half-size increase	Get re-measured; seek shoes with better arch support and wider toe boxes.
Later Adulthood (60+)	Continued ligament loosening; fat pad atrophy, muscle weakening	Arches flatten further; feet may swell more frequently; reduced cushioning	Prioritize stability, cushioning, and non-slip soles; adjustable closures are beneficial for swelling.

Conclusion: Your feet don't stop changing

It is entirely normal for your shoe size to increase as you get older, and it’s not an imaginary effect. The slow and steady wear and tear from a lifetime of walking, combined with gravity, causes the ligaments and tendons that hold your foot structure together to stretch out. This results in fallen arches and a wider, flatter foot. While you can't completely stop this process, managing your weight, wearing proper footwear with good arch support, and addressing underlying medical issues can help maintain foot health and reduce discomfort. Remember to get your feet professionally measured regularly to ensure you're wearing the correct size and width, as wearing ill-fitting shoes can exacerbate problems. Taking proactive steps for foot care is an important part of staying mobile and comfortable throughout your life.

References

• UChicago Medicine: Do our feet change in middle age?
• GoodRx: Do Feet Get Bigger With Age? Factors Affecting Foot Growth
• Orthofeet: Do Your Feet Grow as You Get Older? What You Should Know

Frequently Asked Questions

Why do feet get wider with age?

Feet get wider with age primarily because the ligaments and tendons that support the foot's arch lose elasticity over time. This process, combined with decades of gravity and weight-bearing, causes the arches to gradually flatten, which widens and lengthens the foot.

Is it normal for my shoe size to change in my 40s?

Yes, it is very common for shoe size to change in your 40s and beyond. This is often when the effects of ligament loosening and flattening arches become more noticeable, requiring a switch to a larger or wider shoe for comfort.

Can weight gain cause my feet to get bigger?

Yes, gaining weight can cause your feet to get bigger. Increased body weight puts more pressure on the foot, which can flatten the arch and cause the foot to spread out.

Do foot exercises help prevent feet from getting bigger with age?

While there is no guaranteed way to stop age-related foot changes, foot and ankle exercises can help maintain flexibility and strengthen muscles that support the arches, which may slow the progression of arch collapse.

Should I measure my feet before buying new shoes?

Yes, you should measure your feet before buying new shoes, as your size can change over time. For the most accurate measurement, it is recommended to do this in the afternoon or evening when feet are at their largest.

What kind of shoes are best for aging feet?

The best shoes for aging feet are supportive, well-cushioned, and have a solid sole and wider toe box. Features like arch support, adjustable straps, and slip-resistant soles are also beneficial.

How can I tell if my feet are getting bigger?

Signs that your feet are getting bigger include shoes that feel tighter, toes pressing uncomfortably against the front, or straps needing to be looser. You might also notice your socks feeling tighter or leaving marks on your skin.