We tend to take our feet for granted until something goes wrong. Yet our feet carry us an estimated 160,000 kilometres over a lifetime, and by the time we reach our 50s, the wear and tear starts to show. Changes in foot structure, circulation, and skin are a normal part of ageing, but they do not have to mean pain or lost mobility.
Good foot care is one of the simplest things you can do to stay active, independent, and comfortable as you age. Here is what to watch for and what you can do about it.
TL;DR
- Feet change with age — fat pad thinning, widening, and reduced circulation are all normal but manageable
- Common issues like bunions, plantar fasciitis, and fungal nails respond well to early treatment
- Properly fitted, supportive footwear is the single most important investment for foot health
- Daily foot checks matter, especially for people living with diabetes or circulation problems
- Podiatry services are available through the HSE, and medical card holders can access them free of charge
How Feet Change as We Age
Several things happen to our feet over the decades, and knowing what to expect makes it easier to respond early.
The fat pads thin out. The cushioning on the balls of your feet and heels gradually reduces. This can make walking on hard surfaces uncomfortable and increase your risk of pain in the forefoot.
Feet widen and flatten. Ligaments and tendons lose some elasticity, and arches can drop slightly. Many people find they need a half-size or full-size larger shoe in their 50s and 60s compared to their 30s.
Circulation slows. Reduced blood flow to the extremities means slower healing, cooler feet, and sometimes changes in skin colour or sensation. This is particularly important for anyone managing diabetes or peripheral vascular disease.
Skin and nails change. Skin becomes drier and more prone to cracking, while toenails can thicken, become brittle, or develop fungal infections. These are not just cosmetic concerns — cracked skin and damaged nails can become entry points for infection.
Common Foot Problems After 50
Bunions (Hallux Valgus): A bony bump at the base of the big toe that develops gradually over years. Bunions can make shoe fitting difficult and cause pain when walking. Wide-fitting shoes, toe spacers, and padding help manage symptoms. Surgery is an option for severe cases, though the HSE waiting lists can be lengthy.
Plantar Fasciitis: Sharp heel pain, usually worst with the first steps in the morning. The plantar fascia — a thick band of tissue running along the sole — becomes inflamed, often from overuse or poor footwear. Stretching exercises, supportive insoles, and rest usually resolve it within a few months.
Corns and Calluses: Thickened skin caused by pressure and friction, usually from ill-fitting shoes. While tempting to treat at home, resist the urge to use sharp tools or medicated corn plasters (especially if you have diabetes). A podiatrist can remove them safely.
Fungal Nail Infections: Thickened, discoloured, or crumbly toenails are often caused by fungal infections. They are stubborn to treat and can take months to clear. Over-the-counter antifungal treatments work for mild cases, but persistent infections may need prescription oral medication from your GP.
Morton’s Neuroma: A thickening of tissue around a nerve between the toes, causing burning pain or numbness in the ball of the foot. Wider shoes and metatarsal pads often help. Steroid injections or surgery are considered for cases that do not respond.
Footwear: The Single Best Investment
If you do one thing for your foot health, make it this: wear shoes that actually fit.
This sounds obvious, but research consistently shows that a majority of older adults wear shoes that are too narrow, too short, or lack adequate support. Here is what to look for:
- Get measured. Have both feet measured every couple of years. Feet change, and your old size may no longer be right.
- Shop in the afternoon. Feet swell throughout the day, so fitting shoes later gives a more accurate size.
- Look for a firm heel counter. The back of the shoe should hold your heel snugly without slipping.
- Choose a wide toe box. Your toes need room to spread naturally. Pointed or narrow shoes compress the forefoot and worsen bunions.
- Opt for cushioned soles. As fat pads thin, external cushioning becomes more important.
- Avoid flat, unsupportive shoes. Ballet flats, flip-flops, and worn-out runners offer little support and increase strain on the plantar fascia.
- Fastenings matter. Laces, Velcro, or buckles allow adjustment and keep the shoe secure. Slip-ons can increase fall risk.
For anyone with mobility limitations or conditions like arthritis, occupational therapists can advise on adaptive footwear and dressing aids.
Daily Foot Care Routine
A simple daily routine goes a long way:
- Wash and dry carefully. Wash feet daily with warm (not hot) water. Dry thoroughly, especially between the toes — moisture breeds fungal infections.
- Moisturise the soles and heels. Use a good foot cream or emollient to prevent cracking. Avoid moisturiser between the toes.
- Check your feet daily. Look for cuts, blisters, swelling, colour changes, or areas of numbness. Use a mirror for the soles if bending is difficult.
- Trim nails properly. Cut straight across, not too short, and file any sharp edges. If you cannot reach your toes comfortably, a podiatrist can help.
- Wear clean, well-fitting socks. Natural fibres or moisture-wicking materials help. Avoid socks with tight elastic bands that restrict circulation.
Exercises for Stronger, More Flexible Feet
Like any part of the body, feet benefit from regular exercise. These can be done while sitting watching television or reading:
Toe spreads: Spread your toes as wide as possible, hold for five seconds, release. Repeat ten times. This strengthens the small muscles that support the arch.
Towel scrunches: Place a towel flat on the floor and use your toes to scrunch it towards you. This builds strength in the sole of the foot.
Ankle circles: Lift one foot off the ground and rotate the ankle slowly in circles, ten in each direction. This improves flexibility and circulation.
Calf raises: Standing, slowly rise onto your toes, hold for a moment, then lower. Start with ten repetitions and build up. Strong calves support the ankle and improve balance.
Marble pickups: Scatter a handful of marbles on the floor and pick them up one at a time with your toes. It sounds daft, but it is excellent for toe dexterity and grip strength.
When to See a Professional
Some foot problems need professional attention. See your GP or a podiatrist if you notice:
- Persistent pain that does not improve with rest and proper footwear
- Numbness, tingling, or loss of sensation
- Wounds or sores that are slow to heal
- Sudden swelling or colour changes
- Signs of infection — redness, warmth, pus, or red streaking
If you have diabetes, foot checks should be part of your annual diabetes review. The HSE recommends that people with diabetes have their feet checked by a podiatrist at least once a year, and more frequently if there are existing complications.
Accessing Podiatry Services in Ireland
Podiatry (chiropody) services are available through several routes in Ireland:
HSE Primary Care: Medical card holders can access podiatry through their local primary care centre. Ask your GP for a referral. Waiting times vary by area, so it is worth asking early.
Private podiatrists: There are private podiatry clinics throughout Ireland. A routine appointment typically costs between €40 and €70. Many health insurance plans cover podiatry visits — check your policy.
Community groups: Some Active Retirement groups, day centres, and community organisations arrange visiting chiropodists at reduced rates. Your local Citizens Information centre or Age Action office can point you in the right direction.
Diabetes foot clinics: The HSE runs specialist diabetic foot clinics in hospitals around the country. These provide multidisciplinary care for people with diabetes-related foot complications.
Small Steps, Big Difference
Foot health rarely makes headlines, but it underpins something that matters enormously: your ability to stay active, get out of the house, and live life on your own terms. A little daily attention, the right shoes, and timely professional help when needed can keep you moving comfortably for years to come.
At Críonna Health, we believe that looking after yourself well starts with the practical things — the everyday habits that add up over time. Your feet have carried you this far. They deserve a bit of care in return.
📷 Photo by Fuji Nakama on Unsplash
