Why Your Feet Hurt on the Trail: The Truth About Aging Feet

Are you a little older and struggling with foot pain while you’re hiking? Our feet are not the same as they were when we were younger, and maybe in more ways than you might think. Let’s look at what’s going on here and how it may affect our choice of hiking shoes. 

Our feet are complex, with 26 bones and over 100 ligaments. Because each of us has a different foot shape, injury history, body weight, and lifetime activity level, it’s nearly impossible for anyone who isn’t a podiatrist to give specific footwear recommendations with any real certainty. I can guarantee that every online amateur making recommendations about a specific hiking shoe is very likely not considering all the various factors - and they should probably be ignored. For that reason, I won’t recommend any specific brand or shoe. But I will give you some direction on what to look for later on in this article. 

The information I’ll share today may help you figure out what will work best for you. But if you have any concerning foot issues, always consult a specialist.

Our Bodies Don’t Lie

I don’t have to tell you that our bodies change as we get older. We all know about losing muscle mass, gaining weight, chronic diseases, worn-out joints, and a host of other age-related issues and concerns. And to help reduce the impact of most of those things, we pay closer attention to our diet, stay more consistent with our workouts, and follow doctors' orders. It’s all standard and common stuff, right?

But then there’s our feet. We’re getting back in shape, hiking more, and really liking the improvement to our health. But our feet don’t seem to want to be part of the team. They ache more and hurt in different places than they did when we were younger. 

And we ask ourselves: will these feet keep me from hiking, staying in shape, and ruining all the improvements I’ve been making? What’s really going on, and can we do anything about it?

We need to understand the changes our feet are going through so we can adjust how we hike, the shoes and socks we wear, and other gear and habits that may be affecting them. We want to stay active and vertical for as long as we can. So, let’s dive into this.

Age-Related Changes

I have six age-related changes in our feet. I won’t go over all the details; you can read more in the links below, but very briefly, here they are:

1. Feet Flatten and Stretch. Shoes often feel tighter as we age. Feet can increase in size as you get older. I wore size 10 for years; now I’m in a size 12. This happens because the arch of our foot tends to flatten as ligaments and tendons lose strength, which lengthens our feet and toes. It can also result from carrying extra weight, like when we’re backpacking or if we’ve gained a few pounds.

2. Fat on the Soles Deteriorates. The fatty pads on the soles of the feet thin with age. In fact, about half of the fatty padding may be gone by age 50. Fat pads cushion our heel, and losing that cushion can make hiking painful, especially over longer distances.

3. Skin Becomes Drier and Thinner. The skin on the feet tends to thin and dry with age, as it does on the rest of our body. This happens when the deepest layer of skin loses fat, and the oil glands become less productive over the years. There’s also less collagen (a protein that provides strength), elastin (a protein that provides elasticity), skin-cell turnover (the process of shedding dead skin cells and replacing them with new ones), and a reduced blood supply. As a result, our skin becomes drier and more likely to develop calluses. Our feet may take longer to heal, and we are more likely to develop infections.

4. Joints in the Foot Stiffen. Joints in our feet can stiffen with age, just like other joints (hips, knees, hands). This is mainly because the cartilage that protects joints and bones wears down and the fluid that lubricates our joints decreases. Stiffer joints will often reduce range of motion, cause pain while hiking, alter gait or balance, and increase the risk of falling. 

5. Muscles Weaken. Muscles in our feet will weaken over time. Muscle mass in our feet is reduced by up to 45 percent in people aged 60 or older compared with adults younger than 50. This muscle loss can change how weight is distributed to the foot, leading to changes in how the foot moves, decreased arch stability, changes in bone structure, and an increased risk of falls.

6. Nerves Lose Sensation. The nerves in the legs and feet become less sensitive over time. As we age, nerve cells gradually shrink and don’t work as well, making the feet less able to detect pressure and vibration. This loss of nerve sensation often starts around age 60, and you might notice numbness or tingling in your feet.

But wait… there’s more. What else could be going on?

Well, as we age, we may also develop other conditions like: 

• Osteoarthritis, which is common around the age of 50, especially in those with a family history, smokers, those with previous foot and ankle injuries, and athletes or people who stand a lot. 
• Bunions can develop over time as bones shift and the foot spreads, normally developing between the ages of 40-60. 
• Plantar Fasciitis is another ailment that commonly appears between 40 and 60 years old, causing heel pain due to inflamed connective tissue running along the bottom of our feet. 
• Bone Spurs are very common, and not just in our feet. Nearly all adults have them by age 70.
• Hammertoes are caused by muscle imbalances, often from wearing shoes that push the toes against the shoe and force them into a bent position. Hammertoes tend to appear in middle age and worsen with time.
• Gout is a form of arthritis that occurs when uric acid accumulates in the joint, causing pain, inflammation, and redness in the big toe. For men, gout tends to occur between ages 30 and 50, while women tend to develop gout after menopause. The risk of gout increases with age due to declining kidney function, more frequent use of diuretic medications, and a higher prevalence of conditions like high blood pressure and diabetes.
• Adult-acquired flatfoot can happen when the foot’s arch flattens because tendons weaken. Flat feet can lead to pain and arthritis, making it difficult to walk on uneven surfaces. It affects adults over age 40 and occurs more often in women than men.

So, do you wonder any more why your feet are getting worse as you age? But wait - it’s not all bad news - there are ways of combating these things. 

The Good News - It Can Get Better

Here are a few ways to make things better:

1. Strengthen your feet, ankles, and stabilizer muscles. Specific exercises should be part of our daily workout routine to help keep our feet healthier. I’m not an exercise scientist, but I take advice from those who are. I have some links below that you should check out; they go into great detail about the whys, hows, and whats. Conditioning your entire body can help keep your feet in shape for the trail, no matter your age. Or, even better, see a certified trainer about conditioning your feet and staying stable on the trail. So, no magic pill here; we need to do the work. Strong, properly conditioned feet and body can help resolve or reduce many of these problems. And well-conditioned feet and ankles will often reduce the need for corrective footwear. 
2. Choose Appropriate Footwear. Improper footwear will often lead to foot problems, impaired balance, and falls. Proper footwear makes it easier and safer to stay active. Look for shoes with 
   1. sufficient room in the toe box, 
   2. a supportive but flexible sole that bends with the foot, 
   3. a textured outsole to prevent slipping, and 
   4. a low, sturdy heel. 
   5. Inserts can also help address a flattening arch and make it more comfortable on extended hikes.
3. Care for Nails and Skin. Moisturizing regularly can help combat thinning and drying skin. Pay special attention to the heels, which tend to get dry, and avoid the space between the toes, where bacteria can grow. Toenails will likely become more brittle as you get older, too. 
4. Adopt an Anti-Inflammatory Diet. Eating an anti-inflammatory diet can reduce arthritis pain and swelling, help manage gout by lowering uric acid, and improve circulation and skin integrity. Anti-inflammatory foods include tomatoes, olive oil, green leafy vegetables, nuts, fatty fish, and fruit.
5. Check Feet Regularly. Examine your feet weekly or daily when you are on the trail. Look for sores, blisters, or cuts; color changes; swelling; thickened or discolored nails; cracks between toes; and fungal infections or calluses. This is especially important for people over 60 and those with diabetes. 
6. Maintain a Healthy Weight. The most effective lifestyle habit for your feet is regular exercise and maintaining a healthy body weight. Being overweight can lead to persistent foot pain. It can also increase the risk of plantar fasciitis, arthritis, and flat feet.

So once you understand what's going on with your feet, it’s clear this is more than just a question of what hiking shoes to buy. It’s a total health and fitness issue, and it’s also about understanding the challenges our aging bodies can introduce. 

Tell Me What Shoes to Buy

But, just for fun, let’s talk about what shoes to buy. 

If your feet aren't healthy and strong, or if you are significantly overweight, you may want, in the short term, more supportive shoes. Maybe a mid-height shoe to better support your ankles. Maybe a shoe with stronger arch support. 

No matter what shoe you get, 

• Consider a shoe with plenty of width; you don’t want your feet squeezed. 
• Size up to allow your feet to swell and to help prevent your toes from jamming when you are going downhill. 
• Lace your shoes so your heel is locked in, especially when going downhill. 
• Rest, massage, and elevate your feet on the trail whenever they feel tired or achy. 

Keep in mind that the more supportive your shoes are, the less of a workout your feet will get on the trail; your feet and ankles may even get weaker if you use more supportive shoes. So, if you get the extra support, consider moving to a less supportive shoe after your feet and ankles get stronger from your workouts or after you’ve dropped some weight. Or, start with less supportive shoes and hike on easier trails until your strength and conditioning improve. 

Of course, all this advice changes if you have a history of foot or ankle injury. It will also change if your podiatrist has prescribed something different. 

Closing

I dumped a lot of information here, but there’s much more to learn - like I mentioned: it’s complex. If you want to learn more, check out the link below.  

Happy hiking! And always - go live like you want it. 

References

What happens to Your Feet as You Age?

Foot Problems as You Age