Did you know that taking care of your feet becomes more important as you age and is even connected with your longevity? As you get older, you may notice aches and pains in the feet, legs and back, and your skin will become thinner and more fragile. However, maintaining good foot health is a key factor in protecting your wellbeing and keeping you active, so it is worth taking the time to understand how you can do this.
In your 50s, 60s and beyond, you may notice that your feet change, and many people observe reduced flexibility and changes to the way their feet feel. There are many simple steps you can take to maintain your fitness and flexibility, and adapting these as you age will give you the best results. Let’s take a look at the common changes and how you can manage them to stay active as you age.
Feet Change With Age
As you get older, you will notice that your feet look and feel different, and there are many reasons for this. Some natural deterioration of the skin and the collagen within it is to be expected as you age, as well as thinning of the skin in general. You may notice the following symptoms:
- Reduced fat pads. The feet are naturally cushioned by the fat pads on the soles of the feet, and these thin with age. This inevitable thinning can lead to pain in the heels or in the balls of the feet.
- Thin, dry skin. The skin all over the body changes as collagen production slows with age, and the skin of the feet may become thinner and drier. Your feet may benefit from additional moisturising and massage to maintain elasticity and tone in the skin here.
- Stiff joints. The cartilage in the body naturally wears down with age, and it is common to notice reduced flexibility in the feet. Many people are diagnosed with osteoarthritis later in life, and this often affects the joints of the feet and toes.
- Reduced circulation. Good blood flow to the extremities helps to keep the feet in good condition, and slower circulation can be a problem that develops with age. This may mean that wounds heal more slowly on the feet, and injuries may go unnoticed.
You may also notice specific issues such as fallen arches and the development of bunions or hammertoes, and these can affect your mobility and general health. If you have diabetes, you are likely to experience reduced sensitivity in your feet, and this can cause multiple problems, including unnoticed wounds and injuries that are slow to heal. You can talk to your diabetes care team for specialist advice and support.
Remaining Active as You Age
Many studies have linked health and longevity with foot health and mobility into old age, and finding ways to maintain your mobility and active lifestyle becomes more important with every year that passes. Gentle forms of exercise, such as yoga and pilates, are focused on flexibility and mobility, and these are also excellent for mental health and well-being. Walking is highly recommended by experts as a good all-around form of exercise, and introducing weight-bearing exercise has been shown to have an extremely positive effect on general health as you age.
Looking after your feet is vital in order to stay active, and at Foot Solutions, we can help you to find supportive footwear to make this easier. We can also recommend a healthy foot care regimen and an exercise routine that considers your individual requirements. You will reduce your risk of developing a serious health condition or joint pain if you take care of your feet and your general health, and this begins with a balanced diet and exercise regimen.
Keeping Your Feet in Good Shape
It is important to protect the feet by washing, drying and moisturising daily, and this is a good opportunity to observe any changes in the skin of the feet and notice any injuries. You can use a good moisturising cream to massage your feet daily, and this will help to condition the skin. You should trim your toenails regularly, cutting them straight across to prevent ingrown toenails, and ensure that your shoes and socks are comfortable.
Regular foot exercises can help to maintain flexibility and strength in your feet, and you can practice these several times daily for the best results. The following exercises are highly recommended:
- Ankle circles. Circle the ankles several times in each direction, moving through your full range of motion, and point and flex the feet alternately. You can do this seated in a chair or on the floor, or standing with a wall for support if you want to work on your balance at the same time.
- Toe curls. Sitting in a chair, use your toes to pick up a small object such as a marble, a pen or a towel from the floor. This is a good way to stretch out and strengthen the muscles and tendons of the toes.
- Ball roll. If the fascia in the feet is tight, this can restrict movement and cause pain while you are walking or running. You can simply place a tennis ball, a fascia ball or a golf ball under the foot and roll it around to massage the fascia and work out tension in the sole.
- Toe spreading. Spread the toes as far apart as you can, and hold this posture for 3-5 seconds to build strength and condition in the toes. You should repeat this several times per day if possible.
- Calf stretch. Sitting comfortably in a chair, hold the end of a towel in each hand and loop the middle around your foot, ensuring that it is comfortable. Gently ease the towel back to stretch out the muscle of the calf and the arch of the foot.
These simple exercises will help you to increase mobility and flexibility in your feet, which will enable you to enjoy an active life as you age. If you are concerned about pain in your feet or you are unable to do these exercises comfortably, you should seek advice from a medical professional.
Supportive Footwear From Foot Solutions In Ireland
At Foot Solutions, our expert team can recommend custom-made orthotics and supportive footwear for you. We can help with existing foot problems and give you advice on caring for your feet to prevent injuries or pain as you move. We have a range of services, including gait analysis and foot scans, and we can tailor our approach to suit your unique requirements.
Whether you are looking for good, comfortable shoes for running, for walking or to carry you through your working day, our experienced team can help you to find the right solutions for you and your lifestyle. You can call in to your local store or book a free foot assessment online today – your feet will feel the difference straight away!
