Your Shoe Size Can Change as You Age. Here's Why
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If you’ve always worn the same size shoe but your sneakers and boots feel tighter now that you’re in, say, your 40s or beyond, you’re not alone. People on TikTok are also sharing their experiences with growing feet as they’re getting older. But do your feet really get bigger with age?
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“Yes, but ‘bigger’ is somewhat misleading,” says Dr. Kimberly Koury, an orthopedic surgeon at Atlantic Health. “Adult feet do not continue to grow in the same way they do during childhood. Instead, the shape of the foot can gradually change with age.”
This can happen for a variety of reasons and cause feet to become wider, flatter, and slightly longer, she explains. “Someone may notice that a shoe that fit well when they were younger now feels too tight, even though their actual foot bones have not continued to grow.”
Here’s what to know about why your feet may get bigger with age and what to do about it.
What causes feet to get bigger?
The main reason is that over time, your arch “flattens and spreads,” says Lesly Robinson, a podiatrist and interim dean of the Temple University School of Podiatric Medicine.
This is often due to decreased collagen—the protein that provides strength and elasticity to your skin, muscles, bones, tendons, and ligaments—that naturally happens with age. This can cause the ligaments supporting your arches to become lax, Robinson says. “When the arch falls, the foot both widens and lengthens,” adds Dr. Alexis Dixon, an orthopedic surgeon and foot and ankle specialist in Marina Del Ray, Calif.
Another reason feet may change in shape and size is a foot deformity, like a bunion or hammertoe, which become more prevalent as you get older. A bunion is a bump that forms on the inside of your big toe joint, but it’s not an extra bone growth. Instead, it’s a change in alignment, where the big toe moves toward the other toes, Koury says. “That makes the forefoot wider and can make previously comfortable shoes feel too narrow.” This can also contribute to flattening arches, Robinson says. Hammertoes happen when the tissue of your toes weakens, causing the muscles and tendons to buckle and curve, Dixon says.
Bunions and hammertoes can be genetic or result from wearing tight, narrow shoes over a lifetime, she says. They’re more common for women.
Arthritis is also common in feet and ankles, especially in the big-toe joint, Dixon says. It can cause bone spurs (extra growths of bone tissue) on top of the foot or at the back of the heel, which may rub against your shoe and make it feel too tight.
When do these changes happen, and who’s most affected?
People may notice foot changes starting in their 30s, but there’s no specific age when they happen, says Sindhu Srinivas, a podiatrist in Atlanta.
Age-related foot changes are generally more common for women, Koury says. The hormonal fluctuations in pregnancy and menopause affect collagen, and years of wearing high heels or narrow or ill-fitting shoes may contribute to structural changes in the feet.
People with previous foot injuries, flat feet or bunions (or a family history of these conditions), and a higher body weight are more at risk, Koury adds.
Being overweight puts pressure and stress on the feet, Srinivas says. “Over time, this increased load can contribute to changes in the foot's supporting structures and overall biomechanics.”
How much bigger will your feet get?
The changes happen gradually and can affect your foot’s length, width, and arch height, Srinivas says. But how much bigger your feet can get varies.
A study published in 2016 examined the foot measurements of 68 women aged 20 to over 80. It found that the widths of the balls of the feet increased by 3 to 4 millimeters per decade, while ball circumferences increased by about 5 to 7 millimeters, high-step circumferences 0.4 to 4.8 millimeters, and heel instep circumferences up to 2 millimeters.
“That may sound small, but these changes accumulate over several decades and can become enough to affect shoe fit,” Koury says.
Some people may need a wider shoe, while others might need one a half size larger, Dixon says.
When to see a doctor
If your feet seem to be getting wider or longer and you’re experiencing pain, swelling, numbness, tingling, or difficulty walking or doing other activities, see your doctor, Koury says. Also, talk to your doctor if you’re getting recurrent calluses, blisters, or skin breakdown, or if your bunions, hammertoes, or flatfoot are worsening. Sudden foot changes, especially if they only affect one foot, should also get checked, Srinivas says.
Pay extra attention to your feet if you have diabetes, neuropathy, or circulation problems, as even minor changes in your shoes’ fit can cause more serious problems, Koury says.
Doctors will recommend the best treatment for your feet. This may include orthotics to improve arch support, Robinson says. It’s also possible to modify footwear for bunions or hammertoes, Dixon adds. Physical therapy or exercises may be helpful for some, Koury says. Surgery may be necessary for some foot issues if other treatments don’t help.
How to protect your feet as you age
You can’t necessarily prevent age-related foot changes, but you can take steps to keep your feet healthy as you get older, Koury says.
Most important: wear shoes that fit well. Avoid footwear with narrow toe boxes, which compress your toes (and may cause bunions), and limit high heels, which put stress on the front of the foot and may even cause a deformity, Koury says. Shoes should be supportive and have a wider toe box, Robinson says. “It’s helpful to have your feet measured periodically, including the width, not just the length,” Koury says.
Maintaining a healthy weight can “help reduce unnecessary stress on the tendons, ligaments, and bones,” Sirinivas says.
Regular physical activity strengthens your feet and ankles. Low-impact, weight-bearing activities can maintain foot function and stability, improve balance, and prevent falls, Dixon says. Also try foot exercises, such as standing on one foot while holding onto a counter, or toe scrunches, which involves curling your toes to pick up a washcloth or other object off of the floor.
Treat bunions, flattening feet, or other foot problems as early as possible to avoid problems later, Koury says. “The goal is to accommodate the new foot shape and prevent the changes from becoming painful or functionally limiting.”