Why Do My Feet Hurt and How Can I Fix Them?

Shoe size can change over time, which can contribute to problems such as bunions and hammertoes

Adam Rosenbluth, M.D.,

AARP

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Published June 02, 2025

My feet are changing size and shape as I get older. What’s going on?

Like most parts of our body, our feet change as we age. These complex appendages consist of 52 bones (one-quarter of all the bones in our body), as well as muscles, ligaments, tendons and skin.

Feet are the physical foundation that keeps us balanced and upright. Since most of us stand at least three to four hours a day, we need our feet to be strong, stable and flexible. But with normal wear and tear, they get wider, longer, flatter, stiffer and more sensitive. They may even start to hurt if you suffer from arthritis or other conditions.

While a baby’s feet are plump and squishy, as we age, our foot pads, which support the sole, heel and forefoot, naturally lose their fat and cushioning. For many of my patients, especially those in their 80s or 90s, the slightest touch can trigger discomfort. Similarly, over time our arches can flatten, which can cause the bones to change shape and lead to deformities such as bunions and hammertoes.

You know how muscles weaken over time? The muscles in our feet are no exception. What’s more, if our circulation is poor, our feet can swell and fluctuate in size. Both of those conditions can lead to problems with balance, and I don’t have to tell you how important balance is. If left untreated, foot problems can also lead to knee, hip and spine injuries. But try not to get discouraged. While you won’t be able to bring your feet back to their 20-year-old glory days, there’s plenty you can do to regain strength, balance and flexibility.

For example, if you are carrying extra weight and drop a few of those pounds, the pressure on your feet will lessen, and conditions like spreading will be reduced, even reversed.

In a similar vein, a diet that lowers inflammation in your body can likewise diminish arthritis pain and swelling in your feet. You’ll want to eat whole, unprocessed foods like vegetables, legumes and fatty fish, and cut back on simple carbs, sugar and added salt.

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Specific foot exercises can also help you regain balance, stability and flexibility. For balance and stability suggestions, check out 10 Foot Exercises for Balance and Stability. And for stretching and flexibility, How You Can Fix Those Aching Feet.

Most of the exercises are done barefoot, which gives you better control of your foot position and a keener sense of being grounded.

Equally important, when you are wearing shoes, choose a pair that fits well, provides good arch support and has generous cushioning. We’re lucky that comfortable shoes are in fashion these days. You can even wear support sneakers to fancy events.

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If you’re experiencing foot pain or noticing major changes in your feet, I suggest making an appointment with a podiatrist, a health care professional who specializes in diagnosing and treating various foot conditions. A podiatrist can prescribe orthotics, the devices you slip into shoes to mitigate foot and ankle problems. They can also recommend medications and surgery, depending on your particular issue.

It’s crucial to try to keep your feet healthy. When it’s hard to walk, you may end up spending more time alone at home and missing out on connecting with friends and family. Studies show that isolation decreases the quality of the aging process.

You can make positive changes in your life by wearing supportive shoes, practicing exercises that promote balance and flexibility, following an anti-inflammatory diet, dropping those extra pounds and seeing a podiatrist for personalized care. Even though your feet will likely continue to change shape as you age, if you take these steps, you’ll be able to go the distance.