Do Feet Get Bigger With Age? Here’s What You Need to Know

If your shoes feel tighter than usual, it could be because of age-related changes in your feet. As you age, your feet may get bigger due to a mix of factors. Some of these can be controlled while others can’t.

Your feet don't get longer. But they may slowly get wider or flatter as you get older. Your feet stop getting longer when you reach full height and your growth plates close. Typically, this is between the ages of 14 and 15 for girls and 16 and 17 for boys. Once you hit middle age, you may need a larger shoe size because of changes to your foot structure.

Why do feet get bigger with age? 

Your feet have walked about 75,000 miles by the time you turn 50 years old. Because of this, your feet may get wider and flatter due to changes in their structure.

When and how much your feet will change depends on several factors. A small study examined the age at which you may need to go up a size. They looked at 200 men and found that half of them went up one shoe size, often between the ages of 45 and 60. 

Let's look at the specifics of what causes these changes:

• Arch flattening: The ligaments in your feet lose elasticity as you age. This causes the arch of your foot to flatten. You can also develop fallen arches as you age due to a foot injury, weight gain, or conditions like arthritis and diabetes.

• Ligament laxity: As the ligaments lose their laxity and get looser, they can no longer support your feet. This results in wider feet.

• Pregnancy: A surge of hormones during pregnancy relaxes the ligaments throughout your body, including in your feet. This can cause the ligaments in your foot to become lax, resulting in fallen arches and wider feet. These changes can be permanent and may require a bigger shoe size.

• Weight gain: Having more body weight can stress the ligaments and other structures in your foot. For example, stretched ligaments and fallen arches can make your feet wider. Losing weight can help. A study found that people who had weight-loss surgery experienced a decrease in their shoe size.

• Footwear choice: While there are benefits of walking barefoot, it can eventually cause an increase in shoe size. One study found that barefoot walkers had wider feet than those who wore supportive shoes. Walking barefoot, especially for long periods, leaves the ligaments and arches in your foot unsupported. 

• Medical conditions: You may need a larger shoe size due to medical conditions. A bunion, for example, is a lump on the big toe joint that can make the big toe shift. You might need bigger shoes to accommodate your toes. Other conditions, such as arthritis or diabetes, can also cause changes in the shape of your feet due to swelling or fallen arches.

• Swelling: Swelling in the legs and feet becomes more common as we age. Conditions such as venous insufficiency and heart, kidney, or liver issues could be to blame. Certain medications can also cause it.

• Menopause: Your body doesn't produce as much estrogen during menopause. This causes more laxity in the ligaments throughout your body, including your feet. This can result in flatter, wider feet. 

Should you be concerned about your feet getting bigger? 

An increase in foot size as we age is normal. But if you have any of the following symptoms, talk to a healthcare professional:

• Persistent foot pain or swelling

• Numbness or tingling

• Foot sores that won't heal

• Bunions

• Painful corns or callouses

• Ingrown toenail

• Sudden swelling in one foot, which could indicate a blood clot

These symptoms may indicate more serious conditions such as diabetes or heart issues.

EXPERT PICKS: WHAT TO READ NEXT

• Foot problems are more common with age. Learn common foot problems in older adults and how to treat them.

• Targeted exercises can help flat feet. Try these strengthening exercises for fallen arches.

• Is it a corn or a callus? Discover the differences between corns and calluses and get tips to soothe rough soles.

How can you take care of your feet as you age?

Give your feet a little care to keep them healthy and pain-free:

• Wear supportive shoes. Minimize barefoot walking and buy supportive, well-cushioned shoes. To ensure a good fit, go shoe shopping in the late afternoon or evening, as your feet can increase up to half a size at the end of the day. Avoid wearing high heels or pointy-toed shoes for long periods.

• Keep your feet moisturized. Apply lotion to your feet to prevent dry, cracked skin, which can cause infections.

• Trim your toenails. Keep your toenails trimmed, ensuring you cut them straight across to prevent ingrown toenails. Have someone trim your toenails for you if you’re unable to do so. 

• Check your feet regularly. Regularly examine your feet for signs of sores, callouses, infections, or swelling. This is especially important if you have diabetes or other conditions that can affect your feet.

• Exercise your feet. Do foot exercises regularly to stretch and strengthen the muscles that support your feet. Doing so can help prevent injuries and fallen arches. 

• Try to maintain a comfortable weight. Aim for a balanced diet and regular exercise program to maintain a comfortable weight. Talk to a healthcare professional if you need help getting started. And remember that a comfortable weight is different for everyone. 

Why trust our experts?

Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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