While feet do not truly grow as they do during childhood, they can undergo significant changes in size and shape throughout adulthood. Many people notice their shoe size increasing over time, often due to structural and soft tissue alterations rather than continued bone growth. Understanding these changes helps maintain foot health and comfort as one ages.
Understanding Foot Development
Foot bones develop and lengthen throughout childhood and adolescence, driven by growth plates near the ends of long bones. These cartilage-based plates continuously produce new bone tissue. Girls’ feet typically complete growth by ages 12 to 14, while boys’ feet continue until 16 to 18.
Once growth plates harden and fuse into solid bone, usually by early adulthood, bones can no longer lengthen. This means the foot’s skeletal structure stops increasing in size. Any perceived “growth” in adulthood is due to changes in soft tissues and structure, not larger bones.
Factors Influencing Adult Foot Size
Even though bones stop growing, several factors can cause feet to appear larger or change shape in adulthood. One common change involves the ligaments and tendons that support the foot’s structure. Over time, these connective tissues can lose elasticity and strength, leading to a natural flattening of the arches. As the arches flatten, the foot can lengthen and widen, which directly affects shoe size. This process is sometimes referred to as “adult-acquired flatfoot.”
Weight gain also significantly impacts foot dimensions. Increased body weight places additional pressure on the feet, which can cause them to widen or flatten. This added stress on ligaments and tendons can contribute to changes in foot mechanics and overall foot shape.
Certain foot conditions can alter foot size and shape. Bunions, which are bony bumps that form at the base of the big toe, can cause the forefoot to widen. Hammertoes, where toes bend abnormally, and bone spurs, bony growths, can also affect foot dimensions and comfort. Furthermore, swelling, or edema, due to various health conditions can temporarily increase foot volume, making shoes feel tighter.
Pregnancy is another factor that can lead to temporary and sometimes permanent changes in foot size. During pregnancy, the body produces a hormone called relaxin, which loosens ligaments throughout the body, including those in the feet. This ligament laxity, combined with increased body weight and fluid retention, can cause the arches to flatten and the feet to become longer and wider. Studies suggest that these changes, particularly in foot length and width, can persist after childbirth, especially after a first pregnancy.
Adapting to Foot Changes
The natural changes feet undergo with age can significantly affect shoe sizing and overall comfort. Shoes that once fit perfectly may become too tight or no longer provide adequate support. Wearing ill-fitting shoes can lead to various foot problems, including blisters, corns, calluses, bunions, and even pain in the ankles, knees, hips, and back.
Regularly measuring your feet as an adult is a simple yet effective way to ensure proper shoe fit. It is advisable to measure both feet, as one foot may be slightly larger than the other. Measuring at the end of the day, when feet are typically at their largest due to natural swelling, can help in selecting the most comfortable size.
Selecting footwear that offers good cushioning, arch support, and a wide toe box can accommodate changes in foot shape and reduce discomfort. Shoes with proper support help maintain foot alignment, distribute body weight evenly, and absorb shock, which can prevent musculoskeletal issues. If you experience persistent foot pain, notice significant changes in foot appearance or structure, or have difficulty walking, consulting a podiatrist is advisable. A podiatrist can diagnose the cause of these changes and recommend appropriate treatment or support.