Do your feet get wider with age? How to keep your feet healthy

It's a common observation that many people need a larger shoe size as they get older, but why? As we age, the ligaments and tendons that hold the foot's structure together lose their elasticity and stretch out. This leads to the arches of the feet flattening, causing them to spread and feel wider, a phenomenon that can profoundly affect comfort and mobility.

Quick Summary

Yes, feet commonly get wider and sometimes longer with age due to several factors, including the natural loosening of ligaments and tendons that support the arch. Increased body weight, thinning fat pads, and other health conditions can also contribute to a change in foot size and shape.

Key Points

• Ligament Loosening: Over time, the ligaments and tendons in your feet lose elasticity and stretch, causing your arches to flatten and feet to spread, which increases their width.

• Increased Foot Pressure: Weight gain, which is common with aging, puts additional pressure on the feet, accelerating the arch collapse and widening the foot.

• Fat Pad Thinning: The protective fatty pads on the soles of your feet diminish with age, altering foot mechanics and sometimes making feet feel wider.

• Correct Footwear is Key: Wearing supportive shoes with a wide toe box and proper arch support is crucial for accommodating these changes and preventing foot pain.

• Regular Measurements: Don't assume your shoe size stays the same. Have your feet professionally measured regularly, especially in the afternoon, to ensure a proper fit.

• Strengthen and Stretch: Simple foot exercises, like toe curls and ankle circles, can help maintain foot strength, flexibility, and balance.

• Address Underlying Conditions: Medical issues like arthritis, bunions, or edema can affect foot shape and should be managed with proper foot care or a doctor's consultation.

The Surprising Reasons Why Your Feet Change

Many assume their feet stop changing after adolescence, but they continue to evolve throughout our lives. The feeling of shoes no longer fitting comfortably is a sign of these age-related shifts, which are caused by more than just weight gain.

Weakened Ligaments and Flattened Arches

As a person gets older, the repetitive stress from years of walking and supporting body weight takes its toll on the feet. The ligaments and tendons, which are the connective tissues that support the arch, gradually lose their spring and strength. This process, known as ligamentous laxity, allows the arches to flatten, causing the feet to lengthen and widen.

The Impact of Weight

Extra pounds, which are common with aging, place increased stress on the ligaments and bones of the feet. This continuous pressure can hasten the process of arch collapse and cause the feet to spread out. Conversely, studies have shown that weight loss can sometimes result in a reduction in shoe size.

Thinning Fat Pads

Aging also causes the fatty pads on the soles of our feet to thin out. These pads serve as natural shock absorbers, protecting the bones and joints. When they become thinner, the pressure on the bottom of the feet increases, which can alter the gait and contribute to a wider-looking foot. The reduced cushioning can also lead to aches and pain.

Hormonal Shifts

For women, hormonal changes, such as those that occur during pregnancy and menopause, can affect foot size. The hormone relaxin, which increases during pregnancy, can loosen ligaments throughout the body, including the feet, sometimes causing a permanent change in size. Post-menopause, a drop in estrogen can also contribute to ligament laxity.

Health Conditions Affecting Foot Shape

Certain medical conditions can also contribute to changes in foot width and shape over time. These can range from common issues to more serious health concerns, emphasizing the importance of paying attention to your feet.

Bunions and Hammertoes

Years of wearing ill-fitting or high-heeled shoes can lead to the development of bunions and hammertoes. A bunion is a bony bump that forms on the joint at the base of the big toe, pushing the toe inward and widening the foot. Hammertoes, where the toes curl downward, can also change the foot's overall shape and width.

Edema (Swelling)

Fluid retention, or edema, is a common issue for many seniors and can make feet feel significantly larger. This swelling is often a result of circulatory issues, medication side effects, or heart, liver, and kidney problems. While not a permanent structural change, it can cause shoes to feel uncomfortably tight.

Arthritis and Neuropathy

Arthritis can cause inflammation in the foot's joints, leading to pain, stiffness, and decreased mobility. The joints can become damaged over time, potentially altering the foot's alignment and shape. For individuals with conditions like diabetes, neuropathy (nerve damage) can also affect foot health, leading to numbness, sores, and other complications that alter gait and foot shape.

Practical Steps for Aging Feet

Taking proactive care of your feet can help manage age-related changes, maintain comfort, and prevent more serious problems down the road.

How to Measure Your Feet Correctly

To ensure a proper fit, you should have your feet measured regularly. Foot size can change, so don't assume you are the same size you've always been. For the most accurate measurement:

• Time it right: Measure your feet in the afternoon or evening when they are at their largest after a day of activity.
• Trace and measure: Stand on a piece of paper, trace the outline of each foot, and measure both the length and the widest part. Always use the measurements from your larger foot.
• Account for socks: Wear the socks you plan to use with the shoes when you measure.

A Comparison of Footwear Features

Feature	Benefit for Wide/Aging Feet	Avoid if...
Wide Toe Box	Allows toes to spread naturally, preventing cramping and bunions.	Shoes have a pointed or narrow toe shape.
Adjustable Fasteners	Laces, buckles, or Velcro straps allow for a customizable, secure fit.	Relying on slip-on shoes with no adjustability.
Breathable Materials	Leather or mesh helps mold to the foot's shape and reduces sweat.	Synthetic, inflexible materials that can cause blisters.
Low, Wide Heel	Increases stability and reduces pressure on the forefoot.	High heels, which push feet forward and restrict toes.
Removable Insole	Allows for custom orthotics or insoles for better arch support.	Insoles are glued in, restricting customization.
Firm Sole	Provides more stability and support as arches flatten.	Soles that are too thin or overly flexible.

Exercises to Keep Feet Strong

Strengthening the muscles of your feet and ankles can help support the arch and improve balance.

1. Towel Curls: While sitting, place a towel on the floor and use your toes to scrunch it towards you. Repeat 10 times for each foot.
2. Ankle Circles: Sit in a chair and extend one leg. Rotate your ankle in clockwise and counter-clockwise circles. Repeat for each ankle.
3. Marble Pickups: Place marbles on the floor and use your toes to pick them up and place them in a bowl.

Other Foot Care Tips

• Stay Hydrated and Manage Weight: Both actions reduce swelling and stress on your feet.
• Moisturize Daily: Keep skin soft and prevent cracking, but avoid applying lotion between toes to prevent fungal infections.
• Never Go Barefoot Outdoors: Protect your feet from injury, especially if you have reduced nerve sensation.
• See a Podiatrist: Regular checkups are especially important for those with diabetes or persistent foot pain.

Conclusion

Feet getting wider with age is a normal, physiological change caused by gravity, weakening ligaments, and other factors. However, it's not an inevitable path to foot pain and discomfort. By understanding what's happening to your feet, wearing proper footwear, and performing strengthening exercises, you can maintain foot health and mobility for years to come. Recognizing these changes and taking action is the best way to ensure your feet continue to support an active, healthy lifestyle. https://www.apma.org/patients/healthy-feet-for-a-lifetime.cfm provides further guidance on lifelong foot care.

Frequently Asked Questions

Why do my feet feel bigger in the evening?

Feet tend to swell throughout the day due to gravity and accumulated fluid, a condition known as edema. Measuring your feet in the evening will often give you a slightly larger reading, which is why it's recommended to shop for new shoes later in the day to ensure a comfortable fit.

Can losing weight make my feet smaller?

Yes, it is possible. Excess body weight places more pressure on the ligaments in your feet, which can cause them to flatten and spread. By losing weight, you reduce this pressure, and some people may find that their feet return to a slightly smaller size.

Does foot swelling always mean my feet are getting wider?

While swelling (edema) can make your feet temporarily feel wider, it is not a permanent structural change. However, persistent swelling can be a symptom of an underlying health issue and should be checked by a doctor.

Is it normal for my feet to change size as I get older?

Yes, it is a very common and normal part of the aging process. Changes occur due to the natural wear and tear on your ligaments and tendons, which can cause your arches to fall and feet to broaden.

What shoes should I wear if my feet are getting wider?

You should look for shoes with a wide toe box, adjustable fasteners like laces or Velcro, and good arch support. Avoiding shoes with narrow, pointed toes and high heels is also recommended to prevent further strain.

Can foot exercises help my feet stay strong?

Yes, foot exercises can help strengthen the muscles in your feet and ankles, improve flexibility, and enhance balance. This can help support your arches and potentially mitigate some age-related changes.

Should I see a podiatrist about aging foot changes?

It is a good idea to see a podiatrist, especially if you experience persistent foot pain, numbness, swelling, or have other conditions like diabetes. A podiatrist can help manage issues and recommend the best course of care.