12 Podiatrist Secrets Every Woman Over 50 Should Know—Including Why Cushy Shoes Can Backfire
Learn how to ease foot pain, why you don't need to splurge on custom orthotics and more
Key Takeaways
- Foot doctors say simple shoe changes can ease pain and improve stability after 50.
- Stronger toes, flexible calves and better footwear may help prevent falls and injuries.
- Many common foot problems may improve without surgery or expensive custom orthotics.
Whether you’re standing, walking or darting around a pickleball court, pain-free feet are essential to enjoying your life. Fortunately, foot specialists are brimming with expert advice to help keep your feet strong and comfortable. Yet, with so little extra time during appointments to fill us in, these tips rarely get shared. Here, the insider secrets podiatrists wish women over 50 knew.
Podiatrists’ 12 best-kept secrets
While podiatrists are, of course, pros at diagnosing and treating patients with foot and ankle conditions, that’s not all they do. They have years of surprising tips and tricks up their sleeves that can make it so much easier to enjoy your favorite daily activities pain-free. So we asked them what they wish more women knew:
You probably need to size up
“Many women are shocked to discover they’ve been wearing the wrong size footwear for years,” says Yolanda Ragland, DPM, a podiatrist and foot surgeon at Fix Your Feet in New York City and Washington, D.C. “Shoe size changes with age.” Feet frequently widen and get longer due to flattening arches, loosening ligaments or other structural shifts, making them bigger now than they were in your 20s and 30s. Trying a half-size or even a full size larger can make shoes more comfortable and give your toes the room they need to spread naturally.
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‘Cheating’ on shoes boosts comfort
No matter how much you love a favorite pair of sandals, sneakers or flats, it’s best not to wear the exact same pair every day, says Ragland. “Different shoes stress the foot differently.” Some press more at the heel, for instance, while others rub across the top as you walk—tiny variations you don’t notice until they add up. “Rotating footwear shifts these pressure points, reducing repetitive strain.”
Lotioning toes may spell trouble
Moisturizer keeps feet soft and smooth, but it could also trigger itching or peeling if you rub it into every nook and cranny, says Ragland. “Applying thick creams between the toes creates a damp environment where fungus and bacteria throw a full cocktail party.” Her advice: Moisturize heels and dry skin, but keep the space between the toes clean and dry.
Toenails change after 50
Frustrating but true: You can have beautiful, clear nails your whole life, then suddenly see yellowing, thickening or crumbling once you reach your 50s, says Ragland. Why? “As we age, circulation changes and the immune system becomes less efficient at fighting off fungal organisms that may have been quietly present for years.” And it’s not simply a cosmetic issue. “A thickened nail can create pressure in shoes, trap debris beneath the nail plate and dramatically increase the risk of painful ingrown toenails and bacterial infections.” If you notice new nail changes, check in with a podiatrist to explore treatments.
Cushy soles can lessen balance
Trendy, ultra-cushioned shoes—the kind with thick, lightweight, pillow-soft bottoms—may be all the rage, but they also put you at greater risk of falls, says Courtney Conley, DC, a chiropractic physician and author of Walk. “The thicker the sole is between your foot and the ground, the more it blocks the sensory feedback your body relies on for balance and stability.” Conley’s rule of thumb: Choose the least amount of cushion you need for whatever activity you’re doing so your feet stay responsive.
Stronger toes help you stay upright
Your tootsies may be small, but they play a mighty role in preventing falls, says Conley. Toes act like tiny brakes whenever you take a step, gripping the ground to slow you down, which keeps you from tipping forward. And the stronger they are, the better they work. To boost toe strength, try this easy exercise, advises Conley: Place a rolled-up hand towel on the floor about six inches from a wall, stand with just your toes on the edge of the towel and lean your body into the wall as you press your toes down. Hold for 5 seconds and repeat 20 times.
Calf stretches ease foot pain
If your feet are achy, the real source may be a little higher up: your calves. “Tight calf muscles increase pressure on the forefoot, heel, arch and even the toes,” says Clayton Carmody, MD, an orthopedic surgeon at Mercy Health. The good news: A few minutes of daily calf stretching can ease strain, alleviating common issues like plantar fasciitis. Simply place your hands on a wall in front of you, step one foot back with your heel on the floor and lean forward until you feel a gentle tug in your back leg’s calf. Hold for 20 to 30 seconds, then switch sides.
Muscle keeps feet mobile
Regularly climbing stairs, doing squats or adopting other strength-building habits doesn’t only bolster your bones—it also protects your feet, says Dr. Carmody. “Stronger hips, glutes, calves and core reduce force and instability through the feet and ankles,” he explains. That improved support makes every step feel easier, helping you stay active into your 60s, 70s and beyond.
OTC foot aids really work
You don’t always need pricey custom orthotics to get pain relief. Many over-the-counter foot aids can make a significant difference. In fact, a review of nine studies in BMJ Open shows that toe spacers successfully reduce bunion discomfort thanks to their ability to gently realign the big toe. And when used at the first signs of toe drifting—when the joint is still flexible—spacers reduce the risk of hammertoes, metatarsal pain, corns and calluses, says Sidney Weiser, DPM, podiatrist and founder of Quality Podiatry Group. Naturally flat-footed? “Wearing orthotics will not only help you avoid foot, heel and ankle pain, but also knee and hip pain while improving stability,” he adds.
You can say ‘no’ to surgical procedures
Been told by a doctor that a foot problem requires an operation? Many conditions have non-surgical options too—and it’s okay to ask about them, says Amiethab Aiyer, MD, division chief of foot and ankle surgery at Johns Hopkins Medicine. “Medical treatments often aren’t a one-size-fits-all situation,” he says. “For example, some people with a torn Achilles tendon choose surgery, while others do well without it.” It’s important to talk with your doctor about your preferences so you can come up with a plan that’s personalized to you.
Foot pain isn’t normal
When it comes to foot health, it’s easy to chalk up aches to “just getting older.” But the reality is that most discomfort has a fix, says Dr. Carmody. And ignoring it could make things worse. “Too many patients push through foot or ankle pain for years while subtly changing the way they walk,” he says. That compensation often snowballs into tendon damage, joint wear, stiffness, stress fractures or collapsing arches. Instead of dismissing new or lingering discomfort, bring it up to your podiatrist so you can address the cause early.
Feet need an exercise ‘on ramp’
Before you dive into any new hobby that has you moving far more than usual—like pickleball or line dancing—start by doing just a little at a time, gradually adding more. You might practice court maneuvers or dance steps for 10 minutes one day, then 15 minutes the next and 20 minutes after that. The reason: “A sudden jump in activity can strain tissues and ligaments that support the foot and ankle, resulting in injury,” says Amiethab Aiyer, MD, division chief of foot and ankle surgery at Johns Hopkins Medicine. Doing a bit more movement each day for a week or two gives your feet time to adapt.
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