How Your Feet Change as You Age (and What You Can Do About It)

Your Feet Change More Than You Think

The average American walks approximately 600 miles each year, placing a significant amount of cumulative stress on the feet. By the age of 50, this adds up to nearly 75,000 miles—roughly the equivalent to circling the globe multiple times.

As with the rest of the body, the feet undergo natural changes with age. These changes affect multiple components of the musculoskeletal system, including cartilage, ligaments, tendons, fat pads, and muscles. Over time, these tissues become less elastic and more lax, reducing the foot’s ability to adapt to stress and perform its normal functions efficiently.

Certain populations are particularly vulnerable. Women, for example, are at increased risk due to a higher likelihood of decreased bone density. Individuals with chronic health conditions are also more prone to developing foot problems.

These changes are not just structural—they have real functional consequences. Older adults with foot pain are more likely to experience mobility limitations. Foot problems can reduce quality of life, impair balance, make it difficult to wear shoes comfortably, and increase the risk of falls.

Your Feet May Get Bigger

One of the more surprising changes that occurs with aging is an increase in foot size. As tendons and ligaments lose strength and elasticity, the arches of the feet may gradually collapse. This causes the foot to become flatter, longer, and sometimes wider, often resulting in the need for a larger shoe size.

As the shape of the foot changes, properly fitting footwear becomes increasingly important. However, many older adults continue to wear shoes that no longer fit correctly. Ill-fitting shoes can lead to calluses, discomfort, and the development of deformities.

Flat or fallen arches may also contribute to fatigue, swelling, and pain along the inside of the foot, particularly with prolonged standing or walking.

Less Cushion, More Pressure

In addition to structural changes, the natural cushioning of the foot is also affected by aging. The fat pads that help absorb shock do not necessarily become thinner, but their structure changes in a way that reduces their effectiveness.

As a result, the feet become less efficient at absorbing impact. The fat pads dissipate more energy under pressure and recover more slowly after each step. This leads to increased pressure on certain areas of the foot, which can contribute to discomfort and pain over time.

Skin and Nails Change

Aging also affects the skin and nails of the feet. The skin tends to become drier and less resilient due to a loss of collagen and elastin. This can lead to thickened areas of skin, commonly known as calluses, especially in areas of increased pressure.

In addition, older adults are more susceptible to fungal infections of both the skin and toenails. Studies suggest that up to 75% of individuals over the age of 65 have some form of nail disorder, and approximately one-third are affected by fungal toenail infections.

These changes may seem cosmetic, but they can contribute the discomfort and, in come cases, increase the risk of infection if left untreated.

Deformities Become More Common

As the structural integrity of the foot changes, deformities become more common. Conditions such as bunions and claw toes often develop over time as a result of altered biomechanics and prolonged pressure on certain areas of the foot.

These deformities can further disrupt normal foot function, creating additional pressure points and increasing the likelihood of pain. Osteoarthritis is also a significant contributor. Most individuals with osteoarthritis are over the age of 55, and women are disproportionately affected.

In fact, studies suggest that up to half of older adults may develop osteoarthritis in one or more of the 33 joints in the foot, although not all will experience symptoms. Additionally, decreased bone density increases the risk of stress fractures in older individuals.

Why this matters

These age-related changes are more than just a normal part of getting older—they can have a meaningful impact on daily life. Foot pain is one of the leading contributors to mobility issues in older adults and is strongly associated with balance problems and an increased risk of falls.

According to Rodríguez-Sanz et al, between 71% and 87% of older adults are affected by foot disorders. Foot pain can make simple daily activities more difficult, reduce independence, and negatively impact overall quality of life.

Research has shown that foot pain is associated with slower walking speed, impaired balance, and decreased overall foot function. In some cases, it can more than double the risk of falling. Pain in the lower extremities can also alter gait patterns, further contributing to instability.

Not surprisingly, individuals with foot problems often report a lower quality of life compared to the general population.

What you can do about it

While many of these changes are a natural part of aging, there are several practical steps that can help maintain foot health and reduce discomfort.

One of the most important interventions is wearing properly fitting, supportive footwear. Shoes that provide adequate support and stability—both indoors and outdoors—can improve balance and reduce the risk of falls.

In addition, regular foot and ankle exercises can help maintain strength and improve function. Strengthening the muscles of the feet and ankles can provide better support and help compensate for age-related changes.

Orthotics can also play a key role. By supporting the arches and redistributing pressure, they can improve comfort and help address issues related to changes in foot structure.

Stretching, particularly in the morning, may help reduce stiffness and improve mobility. Over-the-counter anti-inflammatory medications can also be helpful for managing occasional discomfort when appropriate.

Finally, routine visits to a foot specialist are essential. Regular evaluation allows for early identification and treatment of potential problems, helping to maintain mobility, independence, and overall quality of life.

References:

Harvard Health Publishing. Feet and falling. Harvard Health Publishing. November 1, 2011. Accessed May 4, 2026. Feet and falling

James K, Orkaby AR, Schwartz AW. Foot Examination for Older Adults. Am J Med. 2021;134(1):30-35. doi:10.1016/j.amjmed.2020.07.010

López-López D, et al. Impact of foot problems on quality of life in older adults. Int J Environ Res Public Health. 2018;15(2):E426. doi:10.3390/ijerph15020426

Menz HB. The aging foot. In: Boulton AJM, Armstrong DG, eds. The Foot in Diabetes. 5th ed. Elsevier; 2020:389-404.

Muchna A, Najafi B, Wendel CS, Schwenk M, Armstrong DG, Mohler J. Foot problems in older adults: associations with incident falls, frailty syndrome, and sensor-derived gait, balance, and physical activity measures. J Am Podiatr Med Assoc. 2018;108(2):126-139. doi:10.7547/15-186

Rodríguez-Sanz D, Tovaruela-Carrión N, López-López D, Palomo-López P, Romero-Morales C, Navarro-Flores E, Calvo-Lobo C. Foot disorders in the elderly: a mini-review. Dis Mon. 2018;64(3):64-91. doi:10.1016/j.disamonth.2017.08.001

Salamon M. Soleful aging. Harvard Health Publishing. April 1, 2024. Accessed May 4, 2026. https://www.health.harvard.edu/healthy-aging-and-longevity/soleful-aging

UCLA Health. Coping with the changes your feet undergo as you age. UCLA Health. Published October 13, 2022. Accessed May 4, 2026. https://www.uclahealth.org/news/article/coping-with-the-changes-your-feet-undergo-as-you-age

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