If you’re a lifelong size 8 shoe wearer who recently noticed your sneakers are snugger than they should be, you’re not alone. As we age, our feet tend to get bigger – and no, it’s not a figment of your imagination. “As we journey into our fourth decade, our feet often grow by a full size,” reveals Dr. Mark J. Mendeszoon, a certified podiatrist and foot and ankle surgeon.
Let’s delve into the reasons behind this surprising transformation, and, spoiler alert, while you can’t revert your feet back to their earlier size, there are steps you can take to prevent age-related foot issues.
Four Factors Causing Your Feet to Grow as You Age
1. Overuse
Believe it or not, a person can pile millions of pounds of pressure on their feet in a single day. Why? Each step we take multiplies our body weight fourfold, leading to a whopping 5,000 to 10,000 steps daily. Over time, this pressure takes its toll, and the supportive structures of our feet, like tendons and ligaments, wear out. As a result, chronic conditions such as tendonitis, plantar fasciitis, hammertoes, bunions, and nerve problems may emerge.
2. Weight Gain
Our lifestyle changes as we age. This shift, coupled with a slower metabolism, can lead to weight gain, which applies additional stress to our feet. This stress can cause our arches to flatten, and our foot-supporting tendons and ligaments to stretch out, leading to lengthening and widening of our feet. Moreover, the pressure redistribution can lead to a reshaping of the feet.
3. Hormonal Changes
During pregnancy and menopause, hormonal fluctuations can affect your feet. During pregnancy, your body produces relaxin, a hormone that relaxes your ligaments, leading to drooping and flattening of the arches. Also, menopause can result in decreased bone density due to hormonal changes, increasing the risk of osteoporosis and stress fractures, thus changing the foot’s shape.
4. Underlying Medical Conditions
Medical conditions like rheumatoid arthritis and neuropathy can also affect your foot size. These conditions cause swelling, bone erosion, joint deformity, weakness, numbness, and pain, often first in your feet.
Maintaining Healthy Feet in Your Golden Years
Although it’s almost inevitable that our feet will grow larger as we age, there are steps we can take to avoid serious foot issues not inherent to the aging process.
1. Regular Stretching
One key to maintaining foot health is to keep your feet flexible. This can be achieved through simple stretching exercises, such as stair stretches and wall stretches, which help to improve your feet’s flexibility and maintain the health of your Achilles tendon.
2. Healthy Weight Maintenance
Maintaining a healthy weight can help minimize foot problems and reduce age-related changes in our feet. A nutritious diet, regular exercise, and staying hydrated can all aid in weight management.
3. Choosing Properly Fitting Shoes
Poor shoe choices can compromise your foot health. Instead, opt for shoes that offer good support and fit correctly. Dr. Mendeszoon recommends getting your feet measured in a shoe store to ensure the perfect fit.
4. Replacing Old Sneakers
No matter how comfy those old running shoes are, wearing them beyond their lifespan (approximately 500 to 600 miles of wear) can strain your feet. The average pair should be replaced every six to twelve months, depending on mileage.
Remember, if stretching, proper footwear, or over-the-counter inserts fail to alleviate chronic foot pain, it’s crucial to see a foot and ankle specialist. An annual check-up, even when you’re not experiencing discomfort, can help detect serious conditions early. After all, our feet are the foundation of our mobility, so it’s crucial to take steps in the right direction to keep them healthy.
