It is a common observation among women that shoes worn comfortably in their twenties no longer fit years later. While the bones do not grow after maturity, the overall size and shape of the foot frequently change. This change is a gradual spreading and lengthening of the foot structure, not an increase in bone size. The alteration in size often requires women to purchase shoes that are half a size to a full size larger, particularly in width.
The Biological Mechanism of Foot Enlargement
The primary cause of foot enlargement over time is the slow weakening of the connective tissues that support the arch. Gravity and decades of constant weight-bearing take a mechanical toll on the feet, which bear two to three times the body’s weight with every step. The ligaments and tendons gradually lose their elasticity and ability to spring back. This loss of strength leads to acquired flatfoot, where the arch slowly collapses. As the arch flattens, the foot lengthens and widens, a process known as pronation, resulting in a larger footprint that necessitates a change in shoe size.
Key Life Events That Accelerate Change
While daily mechanical wear causes gradual changes, certain physiological events can dramatically accelerate the process. Pregnancy is a significant trigger for increased foot size. During gestation, the body releases relaxin, a hormone meant to loosen pelvic ligaments for childbirth. This hormone acts systematically, affecting the ligaments in the feet and causing them to relax and stretch. Combined with the substantial increase in body weight, this hormonal laxity can cause the feet to permanently flatten and lengthen, leading to a lasting increase in shoe size. Later in life, weight gain or fluctuations associated with menopause also place greater pressure on the foot’s supporting structures, further straining weakened ligaments and contributing to arch flattening and foot spread.
How Footwear Choices Influence Size and Shape
External pressures from footwear choices can compound natural biomechanical changes, often forcing the foot into an unnatural shape. Restrictive shoes, such as high heels and narrow, pointed toe boxes, place excessive pressure on the forefoot. This prolonged compression can lead to deformities that increase the foot’s overall volume and width. Conditions like bunions (bony protrusions at the base of the big toe) and hammertoes (where a toe curls downward) are frequently exacerbated by ill-fitting shoes. These deformities physically alter the foot’s contour and require a wider, deeper shoe for comfort. Choosing footwear that accommodates the natural shape of the foot and offers proper support is important in mitigating these structural changes.
Adapting to Foot Size Changes
Accepting foot size changes as a normal part of life is key to maintaining foot health and comfort. If you notice your shoes suddenly feel tight or uncomfortable, it is time to have your feet professionally measured for both length and width. Feet should be measured late in the day when they are typically at their largest due to natural swelling and the effects of gravity. When purchasing new shoes, prioritize a fit that accommodates the widest part of your foot and offers adequate arch support. Selecting footwear with a wider toe box and a low, stable heel can help prevent unnecessary pressure and structural changes. For those with noticeable arch collapse, custom or over-the-counter arch supports may help to slow the progression of flattening and provide better alignment for the entire body.