As you age, you might notice several changes in your feet. Perhaps you’ve heard the saying that feet get bigger as you grow older. Is that true? In a way, yes – your feet do tend to broaden and lengthen with age, but this isn’t the result of growth. Instead, your feet are spreading out as the ligaments and tendons that hold them together lose elasticity.
While this is a natural part of the ageing process, it’s just one of the many changes your feet will undergo as you reach your fifties and beyond. Understanding how ageing affects your feet is crucial, not just for comfort, but for maintaining your overall mobility and independence. Here’s what to expect and how to care for your feet as they age.
The 7 Key Effects of Ageing on Your Feet
Just like other parts of your body, your feet are susceptible to age-related changes. However, people often notice these changes more acutely in their feet, as they are essential for balance, walking, and daily activities. Some of the most common foot issues in later life include:
1. Drier Skin
As you age, your body produces less collagen, which is responsible for keeping skin supple and elastic. This can result in drier, thinner skin on your feet, which may develop a papery texture and crack more easily. Without proper care, this can lead to painful fissures, particularly on the heels.
Regular moisturising is key to combating dry skin, especially on the feet where dryness can lead to discomfort and even infection if cracks become deep enough to bleed.
2. Less Cushioning
The fatty pads on the soles of your feet naturally thin out over time due to a decline in collagen production. These pads play a critical role in cushioning your feet when you walk, run, or stand. As they thin, you may notice that your feet feel more sensitive to hard surfaces and that it’s less comfortable to walk for long periods.
Wearing supportive, well-cushioned shoes and avoiding walking barefoot on hard surfaces can help mitigate the discomfort caused by reduced foot padding.
3. Thicker Nails
While the skin becomes thinner, toenails often grow thicker with age, becoming denser and more brittle. This can make them harder to trim, and if not properly maintained, thickened nails are more likely to become ingrown or infected. Fungal infections are also more common as nails age.
A podiatrist can assist with toenail care, making sure your nails are kept in check and free from infection, especially if you struggle to trim them yourself.
4. Stiffer Joints
The joints in your feet bear the brunt of daily wear and tear over the years, and as you age, they lose flexibility. This leads to stiffness, particularly in the big toes, which can make walking uncomfortable. Arthritis often exacerbates this issue, leading to pain and swelling in the joints.
Regular stretching exercises and wearing shoes with adequate support can help keep your joints flexible and reduce discomfort.
5. Poorer Shock Absorption
As tendons lose elasticity, your feet become less resilient and struggle to absorb shock as effectively as they once did. This is particularly noticeable when walking on hard surfaces, where each step sends vibrations up through your legs and lower back. The reduction in shock absorption can increase your risk of developing conditions like plantar fasciitis.
Custom orthotics or cushioned insoles can help absorb the impact of walking and make movement more comfortable as your tendons age.
6. Weaker Muscles
Age-related muscle loss affects your feet just as it does the rest of your body. As the muscles in your feet weaken, they become less able to cope with physical activity. This can lead to feelings of fatigue and a higher risk of injury, especially during activities that require balance or endurance, such as long walks or exercise.
Strengthening exercises, targeted at the muscles in your feet and legs, can help maintain muscle tone and prevent injury.
7. Longer Healing Time
The ageing process also impacts the body’s ability to heal. Blood vessels narrow as you get older, reducing circulation to your extremities. As a result, cuts and wounds on your feet take longer to heal, and infections are more likely to develop. This is particularly concerning for people with diabetes or other circulatory problems, who are already at higher risk of foot complications.
Regular foot inspections and seeking professional treatment for even minor injuries can help prevent more serious issues from developing.
Is Foot Pain Inevitable in Old Age?
While ageing naturally brings some changes to your feet, foot pain doesn’t have to be a part of getting older. Many people assume that sore, aching feet are just an inevitable consequence of ageing, but that’s not true. With proper care and attention, you can prevent or minimise foot pain as you age. Here are a few steps you can take to maintain healthy, pain-free feet:
- Exercise Regularly: Staying active is important for maintaining good circulation and keeping your foot muscles strong. Simple activities like walking, swimming, or gentle stretching exercises can go a long way in preserving mobility and reducing stiffness.
- Moisturise Daily: Keep your feet hydrated by applying a good-quality moisturiser twice a day. This will help prevent dryness and cracking and keep your skin supple and healthy.
- Wear Properly Fitted Shoes: As your feet spread with age, your shoe size may change. It’s essential to have your feet measured when buying new shoes to ensure they fit properly and provide adequate support. Look for shoes with plenty of cushioning, arch support, and a wide toe box to accommodate any changes in foot shape.
Specialist Foot Care for Later Life
As Age UK and the College of Podiatry emphasize, older adults should prioritise foot care just as much as they do their vision or hearing. Scheduling regular check-ups with a podiatrist is one of the best ways to keep your feet healthy as you age. A professional foot care specialist can spot potential problems early and provide treatments to help manage age-related changes.
Chiropody Services
Routine chiropody services, such as trimming toenails, removing calluses, and moisturising cracked heels, are invaluable for older people who may struggle to care for their feet themselves. Podiatrists are trained to handle the specific needs of ageing feet, ensuring they stay healthy and pain-free.
Diabetic Foot Assessments
For those with diabetes, regular diabetic foot assessments are essential. Podiatrists can check for signs of nerve damage, poor circulation, and skin breakdown, all of which are risks that increase with age. Early intervention can prevent more serious complications from developing.
Custom Orthotics
Custom-made orthotics can offer vital support for ageing feet, helping to alleviate pressure, improve alignment, and keep you active. By providing additional cushioning and correcting biomechanical issues, orthotics can reduce the strain on your feet and make walking more comfortable.
Reassuring Foot Care for Older People at Feet By Pody
At Feet By Pody, we’re dedicated to helping you maintain healthy, happy feet throughout your later years. Our expert podiatrists offer tailored treatments designed to address the unique needs of older feet, from routine chiropody to diabetic foot care and orthotics.
For expert foot care in London, please call Feet By Pody today on 0207 099 6657 or book an appointment online. Let us help you keep your feet feeling their best, no matter your age.