Do Your Feet Grow as You Get Older? What You Should Know

If you've found that your favorite shoes no longer fit comfortably, or you've had to buy a larger shoe size, you might be curious: do your feet grow as you get older? This is a common question that many people have as they age, and the answer is more nuanced than a simple yes or no.

While your feet don't technically "grow" in the same way they did during childhood and adolescence, they do undergo significant changes that can make them appear larger, wider, or differently shaped. In fact, these changes are one of the most common explanations for why your feet hurt every day. Understanding these changes can help you make better footwear choices and maintain comfort as you age, whether you are at work or at home.

Let's explore what really happens to your feet over time and what you can do to ensure they remain comfortable and well-supported throughout your life.

Why Feet May Change Size With Age

The question "do your feet get bigger as you get older" touches on several age-related changes affecting foot structure and appearance.,including changes to the ligaments. These changes are natural parts of aging, though their extent varies from person to person.

Your feet contain 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments. Over decades of use, these structures undergo changes that can alter the size and shape of your feet. The most significant changes involve the supporting structures that maintain your foot's arch and overall shape.

Ligaments and tendons naturally lose elasticity as you age. Gradually, the body's ligaments and tendons lose their strength and ability to spring back effectively [1]. These fibrous tissues, which hold your foot bones in proper alignment, gradually stretch and weaken over time. When this support system becomes less effective, your foot structure can change in ways that make your feet appear larger.

Arches may flatten or fall due to this weakening of supportive tissues. In feet, this manifests as a decrease or "falling" of the arch, which flattens and lengthens the foot and toes [1]. Your foot's arch acts like a natural shock absorber helping to distribute your body weight efficiently. When arches flatten, your feet typically become both longer and wider, requiring larger shoe sizes for comfort. 

Fat pads thin out in key areas of your feet, particularly in the heels and balls of the feet. By age 50, you may have lost nearly half of the fatty padding on the soles of your feet [2]. While this doesn't make your feet larger, it changes how they feel and function, often requiring different types of support and cushioning than you needed when you were younger.

Changes in Ligaments and Tendons

The most significant factor in whether your feet get bigger as you get older involves changes to the ligaments and tendons that support your foot structure. These connective tissues naturally lose strength and elasticity over time, a process that accelerates after certain ages.

Ligament stretching is particularly noticeable in the plantar fascia and the ligaments that support your arches. As these structures stretch out, they can no longer hold your foot bones in their original tight configuration [1]. This allows your feet to spread wider and become longer than they were in your younger years.

Fallen arches are a common result of ligament stretching. When your arch support weakens, your foot flattens out, increasing both the length and width of your foot. This change can be gradual and may not be obvious until you try on shoes that previously fit well.

These structural changes also affect balance and walking patterns. Flat feet don't absorb shock as effectively compared to feet with proper arches, leading to more stress on your knees, hips, and back when you reach for support as you age. This is why shoes that improve balance and stability become increasingly important as these changes occur.

Weight Gain and Swelling Effects

Beyond structural changes, several lifestyle and health factors can contribute to feet appearing larger as you age. Weight gain puts additional pressure on your feet, particularly on the arches, which can accelerate the flattening process and make your feet wider.

Carrying extra weight forces your feet to support more load than they were originally designed to handle. You may be wearing a shoe that's a size bigger than what you wore in your 20s, in part because of weight gain that puts greater pressure on your feet [2]. With time, this additional pressure may permanently alter foot shape, causing shoes to feel tighter and necessitating larger sizes for a proper fit.

Swelling becomes more common in older adults due to various factors including circulation changes, medication side effects, and health conditions [3]. This swelling, medically known as edema, often affects the feet and ankles first and can make your feet feel significantly larger, especially later in the day. That’s why we recommend styles like our women’s shoes for swollen feet and edema and men’s shoes for swollen feet and edema, which are specifically designed to relieve pressure while accommodating day-to-day foot expansion.

Circulation problems that develop with age can contribute to persistent swelling. Inefficient blood flow from your feet to your heart, allows fluid to accumulate, causing swelling that makes feet feel and appear larger than normal.

Medication side effects from common drugs like blood pressure medications, anti-inflammatory drugs, and certain diabetes medications can cause fluid retention that makes your feet swell and appear larger.

Signs Your Feet Are Getting Bigger

Recognizing the signs that your feet are changing size helps you know when it's time to reassess your footwear needs. These changes usually happen gradually, meaning you might not notice them immediately.

Shoes that used to fit comfortably now feel tight or leave red marks on your feet. This is often the first sign that your feet have changed, particularly if multiple pairs of shoes that previously fit well now feel uncomfortable.

Toes pressing against the front or sides of your shoes indicate that your feet may have gotten longer or wider. You might notice this especially with closed-toe shoes or when wearing socks that used to fit loosely.

Needing to loosen laces or straps more than before suggests that your feet require more room than they used to. If you find yourself consistently making adjustments to accommodate your feet, it may be time to consider larger sizes.

Socks feeling tighter than usual or leaving marks on your feet can indicate swelling or permanent size changes. Pay attention to how your socks fit, as this can reveal early indicators of foot size changes.

Avoiding certain shoes that you used to love because they're no longer comfortable is a clear sign that your feet have changed. Don't ignore this discomfort, as wearing ill-fitting shoes can lead to other foot problems.

How to Adjust Footwear for Changing Feet

Find comfort in knowing that adaptable footwear options exist even as your feet change shape and size. Once you recognize that your feet may be changing size, there are several practical steps you can take to ensure continued comfort and proper foot health.

Measure your feet regularly, ideally once or twice a year [4]. Many people continue wearing the same shoe size for decades without realizing their feet have changed. Professional measurement at a shoe store can reveal changes you might not notice otherwise.

Shop for shoes in the afternoon or evening when your feet are at their largest due to natural daily swelling [4]. This ensures that shoes will be comfortable throughout the day, not just in the morning when your feet are at their smallest.

Look for shoes with adjustable features such as Velcro straps, elastic laces, or stretchable uppers. These features allow you to modify the fit as your feet change throughout the day or as swelling occurs.

Choose styles with wide toe boxes that give your toes adequate room to move without compression. This is crucial if your feet have become wider or if conditions like bunions or hammertoes have developed, affecting the fit.

Consider shoes with extra depth to accommodate custom insoles, orthotics, or simply to provide more room for feet that may swell during the day. Extra depth ensures comfort without compromising support.

Don't rely on old shoe sizes when shopping. Always try shoes on and walk in them before purchasing, regardless of what size you think you wear. Sizes can vary between brands and styles, and your feet may have changed since your last shoe purchase.

Orthofeet Shoes That Accommodate Changing Foot Sizes

At Orthofeet, we understand that feet change over time, and we've designed our footwear to accommodate these natural changes while providing the support and comfort your feet need.

Our orthopedic shoes feature multiple width options ranging from standard to extra-wide, ensuring that you can find a comfortable fit regardless of how your feet have changed. We offer more width variations than most shoe companies because we recognize that one size doesn't fit all.

Stretchable uppers in many of our styles adapt to your foot's shape and can accommodate minor size fluctuations throughout the day. These materials provide a secure fit without creating pressure points, even if your feet swell slightly.

Adjustable closure systems including Velcro straps, elastic laces, and multiple strap configurations allow you to customize the fit to your specific needs. This adjustability is particularly valuable for people whose feet change size due to medical conditions or daily swelling.

Extra-depth construction provides additional room for feet that have changed shape or for those who need custom orthotics. This feature ensures that you can maintain proper support and comfort even if your feet require more space than they used to.

Built-in orthotic support helps maintain proper foot alignment and can actually help slow some of the structural changes that occur with age. Quality arch support helps distribute weight properly and reduces stress on the ligaments and tendons that support your foot structure.

Our specialized collections include shoes for swollen feet and edema for those dealing with fluid retention, and both women's orthopedic shoes and men's orthopedic shoes designed specifically for aging feet. If balance is a concern, check out our guide to the best shoes for seniors with balance problems to stay safe and supported. 

Tips for Maintaining Foot Comfort as You Age

Beyond choosing appropriate footwear, several daily habits can help maintain foot comfort and potentially slow some of the changes that occur with aging.

Keep your feet moisturized to prevent dry, cracked skin that can lead to infections or discomfort. Use a quality foot cream daily, paying particular attention to your heels where cracking is most common.

Elevate your feet during the day to reduce swelling and improve circulation. Even 15-20 minutes of elevation several times throughout the day can help minimize fluid buildup that contributes to foot size changes.

Wear moisture-wicking socks that keep your feet dry and reduce friction. Proper socks help prevent blisters and other skin problems that can develop when feet are changing size and shape.

Stretch your feet and ankles daily to maintain flexibility and improve circulation. Simple exercises like ankle rotations, calf raises, and toe stretches can help maintain foot function and comfort.

Replace worn-out shoes regularly because the cushioning and support materials break down over time. Shoes that have lost their supportive properties can contribute to common foot problems and accelerate structural changes. If you're unsure where to start, consider our curated selection of walking shoes for seniors that provide enhanced support, cushioning, and slip resistance, all key factors in maintaining foot health as you age.

Choose function over fashion when selecting everyday footwear. While it's natural to want attractive shoes, prioritizing support and comfort helps maintain foot health and can prevent problems that make feet more uncomfortable over time.

Your Feet May Change, But Comfort Is Still Possible

So, do your feet grow as you get older? While they don't grow in the traditional sense, feet do undergo significant changes that can make them longer, wider, and differently shaped than they were in your younger years. These changes are a normal part of aging due to natural alterations in the ligaments, tendons, and other structures that support your feet.

The key to maintaining comfort as your feet change is recognizing these changes early and adapting your footwear choices accordingly. Learn to recognize early signs of change and adapt your lifestyle choices to meet the new needs of your feet. We stop growing in height in our teens to early 20s, but our feet usually keep growing [5]. Wearing shoes that are too small or don't accommodate the natural changes in your feet can lead to pain, balance problems, and other complications that affect your overall mobility and quality of life.

Understanding that feet change with age helps you make informed decisions about footwear and foot care. By choosing shoes designed for changing feet, measuring your feet regularly, and paying attention to comfort rather than just appearance, you can keep your feet comfortable and well-supported throughout your life.

At Orthofeet, we specialize in creating footwear that accommodates the natural changes that occur in aging feet. Our shoes provide the support, comfort, and adjustability needed to keep you mobile and comfortable, regardless of how your feet have changed over the years. Accommodating your foot’s transitional periods is vital for prolonged mobility and comfort. For added relief, explore our selection of supportive shoes for foot pain and keep yourself comfortably on your feet. 

Remember, there's no shame in needing a different shoe size or style as you age. Taking care of your changing feet is an important part of maintaining your overall health and independence throughout your years. Explore our collection of orthopedic shoes designed to support every step of your journey.

Sources:

[1] UCLA Health. "Coping with the changes your feet undergo as you age." August 6, 2018.
https://www.uclahealth.org/news/article/coping-with-the-changes-your-feet-undergo-as-you-age

[2] Harvard Health Publishing. "Why your feet get bigger as you age." November 29, 2018.
https://www.health.harvard.edu/pain/why-your-feet-get-bigger-as-you-age

[3] Livestrong. "Why Your Feet Get Bigger With Age and What You Can Do About It." July 27, 2023.
https://www.livestrong.com/article/13775907-reasons-feet-get-bigger-with-age/

[4] Cleveland Clinic. "Shoes Getting Tight? Why Your Feet Change Size Over Time." September 19, 2022.
https://health.clevelandclinic.org/shoes-getting-tight-feet-change-size-time

[5] The Washington Post. "Is it normal for my feet to get larger as I age?" June 6, 2024.
https://www.washingtonpost.com/wellness/2024/05/06/aging-larger-shoe-size-reasons/