FEET, Aging Well, the SHOE Connection
- helenfkws
- Jun 14
- 9 min read
Updated: Jun 15
"Our feet are the foundation of every step - supporting our entire body from the ground up. Taking care of them—and choosing footwear that fits well—isn’t just about comfort. It influences how we move, balance, and feel throughout the day, and ultimately influences our joint health, mobility, independence, and long-term wellbeing".
This article dives into the essentials of foot health and functional mobility—examining the pros and cons of workout footwear and the lasting impact of the shoes we wear every day.
FEET: Why they Matter even More as We Age
Firstly, we don't go too far or workout as effectively if they're not happy.
As we age, foot structure naturally changes - fat pads thin out, arches may fall, and joints can become stiffer or arthritic. These changes can lead to pain, restrictive movement, balance issues, and a higher fall risk.
Changes in body weight, exercise and activity, diet and lifestyle habits all impact our feet.
During physical activity, the wrong-fitting shoes can cause foot pain, pressure points, issues with toes, heels, and arches, misalignment, and stress on ankles, knees, hips, and back. Right fitting shoes should support the natural structure of your foot, facilitate efficient movement, and help prevent injuries, allowing you to train smarter without post-activity discomfort.
WHAT YOU Need to Know About Your FEET and SHOES
EXTRA WEIGHT Affects Your Feet BIGTIME!
"Your feet carry the weight of your world—literally."
Every extra kilo adds pressure to your feet, joints, and posture. Over time, this can lead to foot damage, arch collapse, joint pain, and fatigue. But even small changes in weight can make a big difference in how comfortably and confidently you move through life.
1. Increased Pressure on Joints
Your feet carry your entire body weight—and every extra kilo adds extra load.
When you walk, your feet absorb 1.5x your body weight. e.g. 70kg = 105kg's extra load
When you run or jump, it’s up to 3–5x your body weight. e.g. 70kg = 210-350kg's extra load
This puts more stress on ankles, knees, hips, and spine—not just the feet.
2. Flattening of the Arches (Overpronation)
Excess weight can cause your foot's natural arch to collapse over time. This leads to:
Plantar fasciitis
Shin splints
Ankle instability
Knee and hip misalignment
3. Increased Risk of Foot Pain & Conditions
Extra weight increases the risk of:
Heel pain and planter fasciitis
Arthritis in the foot joints
Bunions, neuromas and hammertoes
Tendon strain (especially the Achilles)
It also slows down healing and makes inflammation harder to manage.
4. Circulation & Swelling Issues
Carrying excess weight can affect blood flow, leading to:
Swollen feet and ankles
Cramping or numbness
Higher risk of varicose veins and skin breakdown
5. Footwear Fit and Function
Heavier weight can change the shape of your feet:
Wider feet
Lower arches
More pressure points
This can make it harder to find comfortable, supportive shoes unless they’re designed with foot freedom and strength in mind.
The Positive News
Even modest weight loss can significantly reduce foot pain and pressure.
E.G: Lose Just ½ kg → Your Feet Feel 1.5–2 kg Less per Step
For every 1 kg of weight lost, your feet experience 3–5 kg less force with each step (depending on activity level).
Now think about how many steps you take each day…
5,000 steps/day × 2 kg less = 10,000 kg less pressure daily
It's like taking a small car off your foot-every single day! Losing just 5kg reduces the load on your knees and feet by 15–25kg per step.
Why Foot Mechanics Matter: The Hidden Power of Every Step
Foot mechanics refer to how the 100 muscles, tendons, and ligaments in your feet move—from the way your heel strikes the ground, to how your arch absorbs shock, to how your toes push off with each step.
The Importance of Correct Foot Mechanics
It helps distribute weight evenly, absorb impact, and support your body in motion.
Balance & Stability
Feet are rich in sensory nerves that help your brain control balance.
Too much cushioning might feel comfy at first, but it can actually mess with your balance and the way you walk. Your feet stop getting the feedback they need, which can throw everything off—especially as we age.
Poor mechanics (like collapsed arches or cramped stiff toes) and wrong shoes reduce your body’s ability to stabilize properly, increasing fall risk.
Efficient Movement
When the foot moves well, energy transfers smoothly up through the ankles, knees, hips, and spine.
Faulty movement patterns in the feet can cause knee pain, hip tightness, or back strain.
Joint Protection
Proper mechanics cushion joints and absorb impact, protecting cartilage, tendons, and ligaments.
Without it, wear and tear build up faster leading to pain, arthritis, and loss of mobility.
Muscle Activation
The 100 muscles, tendons, and ligaments—all need proper activation for strength and coordination.
Poor mechanics can shut these down, weakening your whole kinetic movement chain.
Common Foot Mechanics Issues:
Overpronation (rolling in)
Supination (rolling out)
Collapsed arches
Limited ankle mobility
Weak toe push-off
Foot pain, knee, hip and spine issues
What Helps:
The CORRECT SHOES matter more than most people think. They support your whole body—BAD shoes mess with your feet, joints, and even your mood!
Being within your IDEAL WEIGHT RANGE
BALANCE, and calf strength exercises, functional movement training performed in the right footwear
Foot MOBILITY work (rolling, stretching, toe strengthening)
BAREFOOT or minimal shoe training (if appropriate)
Seeing a podiatrist or physio for a gait assessment
CORRECT SHOES:
The 'Unsung Heros' of Active Aging help to:
Support posture and alignment: reducing knee, hip, and back pain.
Prevent falls: with good grip, heel support, and stability.
Improve circulation: especially important if you're less active or have diabetes.
Encourage movement: feet that feel good are more likely to keep moving!
What to AVOID in shoes for long term foot and body health:
Unsupportive shoes (like ballet flats, slides, flip flops/thongs or cheap sandals)
Heels with narrow tapered toes or miss placed foot stapes
Narrow TOE boxes (cause bunions, hammertoes, neuromas, balance issues)
Worn-out shoes with collapsed support
WHAT to CONCIDER in Feet Friendly Shoes:
➤ WIDE TOE BOX
➤ HEEL-TO-TOE DROP
➤ STACK HEIGHT
➤ CUSHIONING
➤ LIGHTWEIGHT and FLEXIBLE SOLES
➤ HEEL COUNTER
Each of these can significantly affects your long-term mobility
➤ WIDE TOE BOX
Benefits of a Wide Toe Box
Natural Toe Spread: Lets your toes splay out naturally for better balance, grip, and shock absorption.
Improves Stability: More toe contact with the ground = better stability and reduced fall risk—especially as we age.
Reduces Foot Pain: Helps prevent or relieve bunions, hammertoes, neuromas, and general foot discomfort by giving toes room to move.
Boosts Foot Strength: When toes can move freely, the small muscles in your feet stay active and strong.
Better Posture & Alignment: Proper toe positioning supports healthy alignment from the feet up—impacting knees, hips, and back.
Bottom line:
A wide toe box isn’t just about comfort—it’s about foot health, balance, and long-term movement freedom.
Wide Shoe vs. Wide Toe Box – What’s the Difference?
In short:
A wide shoe fits BIG. A wide toe box fits RIGHT.
➤ HEEL-TO-TOE DROP
Heel-to-toe drop in shoes refers to the difference in height between the heel and forefoot of the shoe, measured in millimeters. It's a factor in how the shoe influences your foot strike and movement mechanics.
Impact of Foot Strike
Higher drop: Encourages heel striking and can put more stress on the knees, hips, back and neck.
Lower drop: Promotes midfoot or forefoot striking and can less stress on the posture.
Types of Drop:
Zero drop: No difference in height between the heel and forefoot, encouraging a more natural foot strike.
Low drop: 0-5mm.
Medium drop: 6-9mm.
High drop: 10mm or more.
Measurable in all Shoes
Importance of Heel-to-Toe Drop :
Injury Prevention: Heel-to-toe drop can influence how your body absorbs impact and can be a factor in certain aches and pains and injuries.
Exercise Technique: Different drop levels can affect your gait and exercise efficiency.
Personal Preference: The ideal drop depends on individual factors like foot strike, walking or running style, and injury history.
How Heel-To-Toe Drop can Affect Posture:
Raised heels tilt your pelvis forward, shift weight onto the ball/forefoot, and throw off natural alignment—often leading to tight calves, knee issues, forward head posture, and low back strain.
Zero drop shoes promote a more neutral spine, balanced hips, and natural stance, encouraging better posture from the ground up.
BOTTOM LINE:
Understanding heel-to-toe drop can help you choose shoes that are suitable for your foot strike, exercise style, injury history and future prevention.
➤ CUSHIONING
Cushioning helps protect thinning fat pads and absorb shock
The Upside of Cushioning in Shoes
Shock Absorption
Cushioning helps absorb the impact of walking or running, especially on hard surfaces like concrete.
Can reduce pressure on joints in the short term.
Initial Comfort
Feels soft and plush underfoot, which many people equate with “support.”
Great for people who are recovering from injury or have sensitive feet.
Helpful During Transitions
Moderate cushioning can make it easier for people to transition from traditional to minimalist footwear.
Gives time for foot muscles to adapt.
The Downside of Too Much Cushioning
Reduces Ground Feel (Proprioception)
Thick, soft soles block sensory feedback from the ground.→ This can lead to poor balance, slower reaction time, and less stability—especially in older adults.
Weakens Foot Muscles
Cushioning does the work your foot should be doing.→ Over time, this can weaken intrinsic foot muscles, contributing to arch collapse and long-term instability.
Alters Natural Gait
Cushy soles often encourage heel striking and change your stride.→ This can affect ankle, knee, and hip mechanics.
Creates Dependency
People often feel they need cushioning to be comfortable—→ when in reality, what they may need is better foot function and strength.
Choose Footwear with:
Just enough padding for your needs
Flexible soles
Wide toe box
Zero or low drop
Bottom Line:
Aim to build foot strength so your body relies less on artificial support. Balance matters. Some cushioning can be helpful—especially when transitioning or managing pain—but too much can disconnect your foot from the ground and weaken it over time.
➤ STACK HEIGHT
Stack height refers to the thickness of the sole from the ground to your foot.
High Stack Height = more cushioning, less ground feel.
Low Stack Height = closer to the ground, better stability and foot control.
➤ LIGHTWEIGHT and FLEXIBLE SOLES
They let your feet move naturally
Improve balance and posture
Strengthen foot muscles
Reduce joint strain
More ground feel = better body awareness and safer steps—especially as we age.
➤ HEEL COUNTER
A heel counter is the stiff or structured part at the back of a shoe that holds your heel in place and offers rearfoot stability.
In Traditional Shoes
Helps control foot motion (especially in running or stability shoes)
Adds structure and support
Reduces excessive movement in the heel
In Barefoot or Minimal Shoes
Most barefoot shoes either have no heel counter or a very flexible one—and that's intentional:
Why Less Heel Counter Is Ideal in Barefoot Shoes:
Allows the heel and ankle to move naturally without restriction
Encourages your foot muscles (including stabilizers) to work more
Supports proprioception (your body’s ability to sense position and movement)
When You Might Want Some Heel Structure:
Transitioning from traditional shoes and need a bit more support
Recovering from injury or have unstable ankles
Standing or walking for long hours and want a touch of extra guidance
Bottom Line:
In barefoot shoes, a soft or minimal heel counter is generally preferred to promote natural movement and muscle activation. But a lightly structured heel (available in barefoot shoes) can be helpful for some people—especially during the transition phase or if they need extra stability.
Conclusion: Your Shoes Shape Your Steps
Healthy feet start with the right shoes. The fit, flexibility, and design of your footwear directly impact how you move, feel, and age. Choose wisely—your whole body depends on it.
Shoes with a regular toe box, significant cushioning, and a medium to high heel-to-toe drop can cause issues both in the short and long term.
Shoes with a wide toe box or barefoot/minimal designs help your feet learn to support themselves. However, it's important to transition gradually.
Wellness TIP:
Investing in well-fitted, supportive shoes isn’t vanity—it’s a power move for long-term strength and independence. We’ve normalized shoes that look good but hurt. Maybe it’s time to normalize shoes that look different—but feel amazing.
"Feet cared for today can keep you walking, exercising, and living strong tomorrow".
Shoe Brands Worth Exploring
If you're looking for foot-friendly, natural movement–supporting footwear, here are some brands you may like to investigate:
Altra – Known for zero-drop runners with a foot-shaped toe box
Xero Shoes – Minimalist, ultra-flexible shoes for everyday and athletic wear
Vivobarefoot – Popular barefoot brand blending style and function
Merrell – Offers barefoot and trail-ready options with sturdy build
Wildling Shoes – Sustainable, ultra-minimal shoes with a natural feel
Lono – Cushioned barefoot hybrid for those easing into minimal footwear
Belenka – Stylish, wide toe box barefoot shoes made in Europe
B Primal – Australian brand focused on natural foot shape and comfort
Tolos – Designed for performance with a flexible barefoot feel
Peluvo – Modern barefoot shoes with sleek styling
Bedrock Sandals – Minimal adventure sandals with excellent ground feel
Comments