Do Our Feet Require More Support As We Age? Expert Podiatry Insights
Maintaining foot health becomes increasingly crucial as we grow older, directly impacting mobility, independence, and overall wellbeing. Subtle yet significant changes occur in our feet over time, often overlooked until discomfort or mobility issues arise. We consulted Dr Helen Branthwaite, chief clinical adviser at The Royal College of Podiatry, to understand how feet evolve with age and what practical steps can enhance comfort and stability.
How Feet Change With Ageing: Key Physiological Transformations
Several fundamental changes affect foot structure and function as we get older. Collagen elasticity alters, affecting tendons and ligaments that provide support. Bone regeneration slows considerably compared to younger years, while muscle strength diminishes through sarcopenia – the natural loss of muscle tissue structure beginning around age forty.
Furthermore, systemic diseases become more prevalent with age, particularly metabolic conditions like diabetes and various arthritic disorders. These can significantly influence tissue behaviour and movement patterns, creating additional challenges for foot health management.
Common Foot Issues Experienced by Older Adults
Older individuals frequently notice increased foot fatigue during activities that were previously effortless. Simple tasks like walking to local shops may take considerably longer as strength diminishes.
Skin texture and colour changes often occur due to altered blood flow and collagen structure, frequently resulting in excessively dry skin. Many people discover their footwear size changes as foot dimensions elongate over time, sometimes increasing by a full size or more.
Fat pad atrophy represents another significant concern, where protective fatty tissue beneath the heel and forefoot degenerates, potentially causing substantial discomfort. Arch profiles may lower as tendons and ligaments become more elastic, creating longer, flatter feet for some individuals.
The shrinking of mechanoreceptors in feet reduces proprioceptive feedback to the brain, potentially affecting balance and spatial awareness. Additionally, fragility fracture risks increase substantially with age, particularly after reaching eighty years old.
Essential Strategies for Supporting Ageing Feet
Regular physical activity remains fundamental for maintaining foot and leg strength. Consistent walking and appropriate exercises help preserve mobility and function.
Supportive footwear selection proves critical for comfort and stability. Dr Branthwaite emphasises that comfort should be the primary consideration when choosing shoes. Heel height matters significantly – anything exceeding four centimetres alters standing posture and movement patterns, increasing instability. Wider heel bases provide better stability through greater surface contact.
Activity-appropriate footwear selection is essential. While dress shoes might be suitable for brief special occasions, extended activities like hiking require properly supportive footwear. Regular foot measurement is crucial since sizing isn't universal across brands and foot dimensions change over time.
Consulting a podiatrist becomes valuable when struggling to find comfortable footwear or experiencing nail care difficulties or infections. These specialists can provide personalised guidance on shoe selection, foot measurement, and specialised footwear requirements.
Secure fastenings on shoes help maintain foot security while allowing width and fit adjustments. Meticulous foot hygiene involving thorough washing and drying after bathing prevents complications.
Specialised foot creams containing urea effectively moisturise skin and treat cracks, unlike regular body lotions. Proper skin care prevents discomfort and maintains foot health as we age.
