#18 - Knotted Physio - Why Your Feet Hurt More As You Get Older

Hello Everyone and welcome back to the Knotted Physio Blog! I hope you all are doing well and continuing to stay active and healthy. I also wanted to say thank you again for all of the support and feedback on these posts. It is always encouraging hearing from many of you and learning about the topics that are helping you the most!

Today, I wanted to talk about something that a lot of people experience, but often just accept as a “normal part of aging.” Foot pain.

Have you ever noticed that your feet seem to ache more now than they used to? Maybe you get out of bed in the morning and those first few steps are rough. Or maybe after walking around all day your feet feel tired, sore and stiff in ways they never did years ago.

A lot of people immediately think, “Well, I’m just getting older.” And while aging does bring changes to the body, that does not necessarily mean you are supposed to live in constant foot pain.

The feet are actually pretty amazing when you think about it. They absorb force, help with balance and support us through thousands and thousands of steps every single day. That is a lot of work over the years!

One thing that happens as we age is that the tissues in the body naturally change. Muscles may become weaker, joints can become stiffer and some of the cushioning on the bottom of the feet can thin over time. That can make everyday activities feel a little less comfortable than they used to.

Another big factor is footwear. Oh goodness, this is a huge one.

I can’t tell you how many people spend years wearing shoes that offer very little support and then wonder why their feet hurt later on. Flip flops, worn out shoes, unsupportive sandals and shoes with poor cushioning can all contribute to foot discomfort over time.

Now, I know some people are attached to their favorite shoes. Trust me, I understand. But sometimes the body eventually lets us know those shoes are no longer doing us any favors.

One thing that surprises many people is how weakness higher up the body can also affect the feet. Remember, the body works as one connected system. Weak hips, poor balance and altered walking mechanics can all place extra stress on the feet.

I had a patient several years ago who was convinced she needed special foot treatments because of chronic foot pain while walking. But after evaluating her, we found significant weakness in her hips and balance deficits. Once we started addressing those areas along with improving footwear, her symptoms improved tremendously.

That is one reason I always encourage people to look at the body as a whole instead of only focusing on the painful area.

Another really common issue as we age is stiffness in the ankles and toes. If joints lose mobility, walking mechanics change and other areas start compensating. Sometimes simple stretching and mobility exercises can make a bigger difference than people expect.

And let’s talk about activity levels for a second. Ironically, both too much activity and too little activity can contribute to foot pain. If someone suddenly increases walking or exercise too quickly, the tissues may become irritated. But on the other hand, becoming too sedentary can also lead to weakness and stiffness that make walking more uncomfortable.

The body really likes gradual consistent movement.

Something else that I have noticed over the years is that many people ignore foot pain for far too long because they think it is minor. But when your feet hurt, it can affect everything else. People walk differently, move less and sometimes start developing knee, hip or back pain because of compensation patterns.

That is why foot health matters so much.

Now, this does not mean every ache or pain is something serious. But persistent pain, numbness, swelling or significant changes in walking should absolutely be evaluated further.

The good news is, many causes of foot pain respond really well to simple changes like better footwear, strengthening exercises, mobility work, improved balance and gradual activity progression.

One thing I always try to remind people is this. Your feet carry you through life. Taking care of them is worth it.

So if your feet have been talking back to you lately, maybe your body is simply asking for a little more support, movement and attention.

Well guys, I hope this gave you a little better understanding of why foot pain tends to show up more as we age and maybe even gave you some encouragement that there are things that can help.

If you found this helpful, be sure to share it with someone who complains about their feet hurting every time they walk around the grocery store!

As always, Thanks for reading and Go enjoy the outdoors!