The common belief that feet stop growing in the late teens is partially correct, as the bony structure becomes permanent in early adulthood. However, the feet of men continue to change in size and shape over the decades due to natural physiological processes and external forces. This change involves a gradual remodeling of the foot’s soft tissues and supportive framework. As a result, many men find themselves needing a larger shoe size later in life to maintain comfort and proper foot health.
Understanding Foot Size Changes
The bones of the feet typically stop growing and fusing around age 20, which marks the end of skeletal lengthening. Despite this cessation of bone growth, the dimensions of the foot often increase, leading to a need for a larger shoe size. This measurable change is primarily characterized by an increase in foot width and a slight lengthening. This dimensional increase occurs because the arch of the foot gradually lowers and flattens over time. A small study found that approximately half of the men required a shoe size increase, often between the ages of 45 and 60. The result is a foot that spreads out more under the body’s weight, which requires a shoe with more volume and width.
Biological Causes of Foot Remodeling
The primary biological driver behind adult foot expansion is the progressive loss of elasticity and strength in the body’s connective tissues. The foot contains numerous ligaments and tendons that maintain the integrity of the arch structure. Over a lifetime of supporting the body, these structures, such as the plantar fascia, experience a natural loosening called ligament laxity.
As the ligaments and tendons become less taut, they are no longer able to hold the bones of the foot in the high-arched configuration. This leads to a slow, downward collapse of the medial longitudinal arch, a condition often referred to as adult-acquired flatfoot. When the arch flattens, the foot’s length and width increase as the bones splay out to accommodate the load.
Another significant change involves the protective cushioning beneath the foot, known as the plantar fat pads. These specialized pads of fatty tissue are located under the heel and the ball of the foot, acting as the body’s natural shock absorbers. With age, the structural integrity of these fat pads decreases, leading to thinning, or atrophy. The loss of this shock-absorbing layer means there is less cushion between the bones and the ground, which can cause discomfort. The fat pad tissue can sometimes migrate forward or sideways, leaving the heel and metatarsal heads less protected. This reduction in natural padding causes the foot to spread more under pressure, contributing to the perceived increase in foot size.
Lifestyle Factors That Influence Foot Expansion
While biological changes are inevitable, certain lifestyle factors can significantly accelerate the rate at which the feet expand and flatten. The most impactful external factor is the sustained pressure exerted by increased body weight. Excess weight places a greater, continuous mechanical load on the tendons and ligaments supporting the arch, speeding up the process of arch collapse.
For every step, the feet absorb approximately 120 percent of the body’s weight, meaning a weight gain of even a few pounds significantly increases the force applied to the foot’s soft tissues. This chronic overloading stretches the plantar structures and causes the foot to splay out more with each step. Maintaining a healthy body weight is one of the most effective strategies for slowing down age-related foot expansion.
Long-term occupational demands, such as jobs requiring prolonged standing or heavy lifting, also contribute to the cumulative stress on the feet. Repetitive, high-impact activities, like distance running, can similarly accelerate the wear and tear on the ligaments and fat pads. Additionally, underlying health issues can weaken the foot structure, such as diabetes, which can affect nerve and joint health, or inflammatory conditions like arthritis.
Practical Advice for Footwear and Comfort
Given that foot size is likely to change over time, men should adopt a proactive approach to foot care and footwear selection. A fundamental step is to measure the feet regularly, ideally once a year, rather than relying on a shoe size determined decades earlier. It is best practice to measure both the length and the width of the feet at the end of the day when they are naturally at their largest.
When purchasing new shoes, prioritizing proper fit, particularly width, is important. Shoes that are too narrow or short can compress the foot, leading to pain, bunions, and other deformities. Look for footwear that accommodates the natural spread of the foot and provides sufficient space for the toes to move freely.
To counteract the loss of natural arch support and fat pad cushioning, supportive insoles or custom orthotics can be highly beneficial. A supportive insole helps to manage the arch collapse by providing structural support to the midfoot, which can slow the flattening and widening of the foot. For those experiencing discomfort from fat pad atrophy, footwear with a thick, cushioned sole or specialized gel inserts can help restore some of the lost shock absorption.