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By: Andrew Forrest - January 2026
Your feet support every step you take. As we age, subtle changes in foot strength, structure, circulation, and sensation can quietly ripple outward, affecting balance, confidence, walking speed, joint health, and long‑term independence.
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Foot problems are not inevitable. However, ignoring foot health makes age‑related decline more likely, especially for people who want to keep walking regularly into later life.
Health & Wellness Disclaimer
The information in this article is intended for general education and wellbeing and is aimed at supporting safe, confident walking and foot health as we age.
If you have any medical conditions affecting circulation, sensation, balance or mobility - such as diabetes, peripheral arterial disease, neuropathy, arthritis, a history of falls, dizziness, or foot ulcers - or if you are recovering from injury or surgery, consult your GP, podiatrist or healthcare professional before making changes to your walking routine, footwear, or starting new foot or strength exercises.
If you are new to exercise, returning to physical activity after a long break, or increasing your activity levels significantly, it is sensible to check with a healthcare professional first to ensure your approach is appropriate for your individual health circumstances.
The information is intended for general educational purposes only and should not be regarded as medical advice or a substitute for professional healthcare. If you are experiencing a medical emergency or serious symptoms, seek immediate assistance from a qualified medical professional or contact emergency services. Always consult your GP or a healthcare provider for personalised medical guidance and treatment.
For walkers, those who spend hours each day on their feet, and everyday movers, looking after your feet is one of the highest‑return health investments you can make.
Ageing affects the feet in predictable, well-studied ways:
Ageing‑related changes can't be prevented entirely, but many can be slowed or managed. The goal is simple: keep feet strong, comfortable, well‑supported, and checked early - so walking remains easy and confident.
Foot muscles respond to training even later in life. Targeted foot and toe exercises can improve balance and walking stability in older adults151617.
Practical options include towel scrunches, toe presses (banded if tolerated), 'short‑foot' drills, and controlled heel raises.
Walking supports mobility and circulation, but persistent foot pain shouldn't be 'pushed through'. Pain can drive compensatory gait changes that increase injury and fall risk14.
A practical rule: little and often beats occasional long, painful walks.
Ill-fitting or unsupportive footwear is a major, modifiable risk factor. Studies show links between poor footwear, foot pain and falls, and many older adults wear shoes that are too narrow or too short8910.
Helpful features include a roomy toe box, a firm heel counter, a stable sole, a low, broad heel, and good grip1019.
Cushioned footwear and appropriately fitted insoles can redistribute pressure and improve comfort in older adults1120.
Reduced ankle mobility is linked to altered gait and balance. Gentle calf stretching and ankle mobility exercises can help support stride and stability1221.
Routine foot care supports skin integrity and early detection of changes. The NHS advises regular foot care and checks of the feet, especially if you have reduced sensation or circulation issues18. You could even treat yourself to a foot massage.
Early assessment helps prevent small problems from becoming long‑term limitations. Delaying care can contribute to an inactivity spiral14.
Falls are common and serious in later life. Around 1 in 3 adults over 65 fall each year, rising to around 1 in 2 over 808. Falls are also a leading cause of injury‑related hospital admissions among older adults9.
Foot pain, reduced strength, impaired sensation and unsuitable footwear can all increase the risk of falling by affecting gait and balance4710.
The consequences of a serious fall are often underestimated.
Hip fractures are particularly serious: studies commonly report 20-30% mortality within one year of hip fracture in older adults1112.
Many survivors experience long‑term mobility loss. Pre‑existing strength and function strongly influence recovery after falls and fractures1322.
Foot pain is a common reason people reduce their walking without realising it. Over time, this can reduce strength and balance, increasing the risk of falling and limiting independence214.
Walking can help maintain joint mobility, circulation, balance and confidence. The key is to match walking load to foot capacity and address pain early rather than 'walk through it'.
Because foot shape and tissue tolerance change with age, footwear fit and stability become more important. Reviewing footwear is one of the simplest ways to reduce discomfort and improve confidence outdoors610.
Our Walks4all take:
Protect your feet to protect your future walking. Foot health isn't about perfection - it's about keeping small issues small. As we age, recovery is slower, but outcomes are far better when strength, balance and walking habits are already in place. If you want to keep walking confidently into later life, your feet deserve as much attention as your heart, lungs or joints.
Use this weekly or monthly. If two or more points are a concern, action is advised.
✓ No persistent foot pain when walking
✓ Shoes fit comfortably with room for the toes
✓ Can rise onto the toes with control
✓ Ankles move freely without stiffness
✓ Skin intact, with no pressure sores or cracks
✓ Nails trimmed without pain
✓ Walking feels confident on uneven ground
✓ Any new pain assessed early
Foot health matters more as you age because changes in strength, cushioning and sensation affect balance, fall risk and recovery. Maintaining healthy feet helps preserve walking ability, confidence and independence.
Age-related foot changes can often be slowed by staying active, maintaining foot strength, wearing supportive footwear and addressing pain early. These steps reduce the risk of falling and help preserve walking ability as you age.
Still curious? Explore our guides to understanding health research, the limitations of walking studies, and our glossary of key terms.
Yes. Around one in three adults over 65 falls each year, and the risk increases with age8.
January 2026
