Most people rarely think about their feet until something begins to hurt.
Yet the feet quietly handle an enormous amount of work. Each step we take places forces through a complex structure of 26 bones, dozens of joints and an intricate network of muscles and ligaments designed to absorb load, stabilise the body and propel us forward.
Across a lifetime, these structures adapt to different demands. The interesting question is not simply how the foot changes with age, but what the foot needs from us at different points in life to stay healthy.
The Foot Needs Movement Early
In childhood, the foot is still developing. Many young children appear flat-footed, which is usually a normal developmental stage rather than a problem that requires treatment (Evans, 2008). In most cases, the arch develops progressively throughout childhood.
Encouraging active play tends to support healthy development far more effectively than focusing on foot posture alone.
The Foot Needs Load During Sport and Activity
As activity levels increase through adolescence and adulthood, the foot becomes responsible for managing repeated forces from walking, running, jumping and rapid changes in direction.
Sport and exercise place higher demands on the plantar fascia, Achilles tendon and intrinsic foot muscles. When these tissues are exposed to appropriate loading and recovery, they generally adapt well.
However, rapid increases in training volume, poorly managed load or reduced strength in the supporting muscles can contribute to common problems such as heel pain or tendon irritation.
Developing good foot strength and control may assist the foot in distributing forces more effectively during movement (Kelly et al., 2014).
The Foot Needs Strength as We Age
With ageing, several physiological changes begin to influence foot function. Muscle strength declines gradually, joint mobility may reduce and sensation in the feet can become less sensitive.
Foot pain is also common in older adults and has been associated with reduced mobility and an increased risk of falls (Menz et al., 2006).
Encouragingly, research suggests that strengthening exercises targeting the foot and ankle can improve toe strength, balance and overall function in older populations (Mickle et al., 2016).
While the foot may be small, its role in stability is significant.
The Common Thread
Across every stage of life, healthy feet rely on the same fundamentals: movement, appropriate loading and maintained strength.
Looking after the structures that support us through thousands of steps each day can help us move more comfortably and confidently throughout life.
If you’d like guidance tailored to you, our podiatry team is here to help.
Written by
Angus Szajer
Physiotherapist
Bachelor of Physiotherapy
University of South Australia
and
Kris Marinos
Bachelor of Podiatry
University of South Australia
References:
Evans, A.M., 2008. The flat-footed child – To treat or not to treat: What is the clinician to do? Journal of the American Podiatric Medical Association, 98(5), pp.386–393.
Kelly, L.A., Cresswell, A.G., Farris, D.J., Lichtwark, G.A. and Cronin, N.J., 2014. Intrinsic foot muscles have the capacity to control deformation of the longitudinal arch. Journal of the Royal Society Interface, 11(93).
Menz, H.B., Morris, M.E. and Lord, S.R., 2006. Foot and ankle risk factors for falls in older people: A prospective study. The Journals of Gerontology Series A, 61(8), pp.866–870.
Mickle, K.J., Caputi, P. and Potter, J.M., 2016. Efficacy of a progressive resistance exercise program to increase toe flexor strength in older people. Clinical Biomechanics, 40, pp.14–19
