admin, Author at Anderson Podiatry Center

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Why Treadmill Running on an Incline is a Bad Idea

Posted on June 27, 2017July 1, 2025 by admin

I treat a wide variety of sports-related aches, pains, and injuries involving the feet and ankles. While there is no sure fire way to avoid all of these issues, there are some common workout methods that can aggravate your feet more than others. Over the years, I have learned to ask for detailed info on a patient’s exercise regimen. For example, the type of running shoes, hiking boots, etc they use is important. The type of surface they are running/walking on, warm up and cool down techniques, etc. are all very important.

This advice does not pertain to everyone or every situation. If you do any of these things and don’t have pain, then feel free to keep doing what you are doing. But, if you have been dealing with nagging foot pain that isn’t going away, then read on. A simple change in how you exercise may help.

1. Treadmill Running + Incline = Pain

This is one I have seen quite frequently. Just running on a treadmill is fine in most cases. But, once you start cranking up that incline, the chances of pain and injury also start to climb. As the pitch increases, you start running more on just the ball of your foot. This does three things.

Focuses all the impact on just the ball of the foot.
Prevents normal rear-foot pronation which leads to decreased shock absorption to the whole foot.
Causes increased tension/strain on the Achilles tendon and maintains this strain throughout the stride.

These things can lead to development or worsening of neuroma pain, plantar fascia pain, Achilles tendonitis, and joint pain in the ball of the foot. So if you routinely use the treadmill on an incline, and have been having any type of foot pain, keep the treadmill flat or run outside or on a track if possible. This may not solve the problem right away, but can be a good starting point.

2. Barefoot + Running = no problem (most of the time)

BUT: Barefoot + Dance/Aerobics/Zumba/etc = Ouch

For many years now barefoot running has been touted as good for your feet and for many people this can be true. However, just because barefoot running may have some benefits, it doesn’t mean that being barefoot during other types of workouts is just the same. For example, dance-type aerobic workouts like Zumba are very popular, and can be a great workout, as well as a lot of fun. But these types of activities (usually done on hard surfaces) involve quite a bit of repetitive stress and impact on the feet and should rarely, if ever, be done barefoot. A decent pair of athletic shoes will provide the necessary shock absorption and support to keep your feet happy and healthy.

3. Beware of the “Minimalist” Shoes

Over the past few years, “minimalist” shoes have been popular and are marketed as having similar benefits as barefoot-type shoes. These minimalist shoes are typically very lightweight, flexible and offer little benefit for either support or shock absorption. In addition, since the foot’s motion is still confined in a shoe, they do not have the foot strengthening benefits of barefoot shoes. In short, they provide all of the negatives of barefoot running and none of the positives. Stiffer soled shoes with adequate cushion are usually the better option if you are having any chronic foot pain.

As I mentioned before, these recommendations do not pertain to every person in every instance. However, if you regularly do any sort of these workouts and have any foot pain associated with it, then it may be a good idea to make some minor adjustments to your routine. Your feet will thank you for years to come.

If you are experiencing unresolved foot pain, come see us! We can help.

Book your appointment here.

Don’l’s Story: A Solution for Restless Legs

Posted on June 23, 2017July 1, 2025 by admin

It had been decades since Don’l Butler had slept through the night. “I have had restless legs all my life, ever since childhood,” Don’l says. For most of her life, doctors were not able to provide Don’l with a clear diagnosis. “It was only a few years ago that I finally learned I had restless leg syndrome,” she says.

Here’s her story, and the treatment that finally brought her relief.

Decades of Desperation

Night time comes, and it’s time to settle into bed, relax, and drift off into sleep. But for Don’l, that sleep never came. “I had creepy-crawly sensation in my legs. They would jump at night as soon as I laid down,” she says.

“Steadily, the symptoms became worse and worse. My legs starting jumping and moving during the day as well,” Don’l explains.

Sleeping on the Sofa

Don’l would move into the living room and try to sleep on the sofa because it was keeping her husband up at night as well. “I was kicking him, and it was affecting his sleep too,” she says.

Most nights, Don’l never went to sleep at all. “After awhile, I developed insomnia and then you can’t relax and sleep. It just doesn’t happen. You are awake all night long.”

“I took every kind of medication I could find. I tried patches, everything. Maybe some things would work, but never for very long. The restless legs completely monopolized my life.”

Don’l remembers occasionally dozing off for 5-10 minutes, and then waking right back up again. “The last two months before my surgery, I barely slept at all,” Don’l recalls.

From Oklahoma to Colorado

“My husband was searching and searching. He is the kind of person that once a problem comes up, he doesn’t stop until he finds a solution,” Don’l says. Finally, after searching online, he found Anderson Podiatry Center.

Don’l and her husband live near Tulsa, Oklahoma, approximately an 11 hour drive to Fort Collins. Dr. James Anderson, DPM, spoke with Don’l over the phone about her symptoms, and she decided to make the trip for an evaluation.

Dr. Anderson says, “Having restless leg syndrome is a very devastating thing. It is so hard for people to function during the day when they don’t sleep at night. After meeting Don’l and evaluating her, we were very optimistic that we could help improve her quality of life.”

Hope in the OR

Dr. Anderson performed nerve decompression surgery on Don’l. Dr. Anderson explains. “We believe the symptoms of restless leg syndrome come from certain nerve tunnels in the legs becoming compressed. We go in and surgically open up those tunnels, and relieve the pressure. As a result, many patients experience 80-90% improvement of their symptoms.”

Dr. Anderson uses an intraoperative nerve monitor that was first used for head and neck surgeries to measure nerve function improvement during surgery. “We were the first to use this technology for foot and ankle surgery, and we can see in real time how the nerves are improving,” Dr. Anderson says.

For example, when operating on Don’l, the baseline number in one muscle group measured 1672. After performing surgery and measuring again, that number went up to 2300. “This is a great benefit to the patient,” Dr. Anderson says, “Because we have objective evidence in the operating room that shows how the nerves are functioning better than they were before.”

My Life Today

In April 2017, Dr. Anderson performed nerve decompression surgery on one of Don’l’s legs, and she experienced significant symptom improvement. About a week later, he performed surgery on the second leg. Don’l finally began to experience that peaceful sleep she had been searching for, for so many years.

“I have been sleeping each night, all night, the whole night through. The improvement is extreme. I feel so much better. I was on Gabapentin and I am now off of that medication and don’t have to deal with the side effects. This has been life changing for me.”

To learn more about how we treat restless legs, click here.

To make an appointment, click here.

5 Steps to Race Training (Part 1)

Posted on June 9, 2017July 1, 2025 by admin

As a podiatrist and a runner/triathlete, I know personally and professionally how important it is to take the proper steps to train for a race. Perhaps you have never run a race before and are training for your first 5k. Or, maybe you are more advanced and are ready to take on your first marathon. Either way, these five steps will help your body adjust properly and avoid injury so you can cross the finish line in victory.

1. Start early

If this is your first event of the season, you need start training at least 3-4 months in advance. Keep in mind that the longer the event, the sooner you should start your training. Also, if you have no base to start from, you may want to increase the time you take to prepare. For example, most half marathon programs are 10-16 weeks long, but assume that you have a running base to begin with.

If the plan has you running long runs early that are twice as long as your current long distance runs, you may want to pick another plan. Most plans are labeled beginner, intermediate, and advanced, so make sure you pick one that is appropriate for you. I also recommend a longer plan to give yourself more time and wiggle room in case you have a sick week or two.

2. Never skip the warm up

As a beginner or novice runner, the warm up is not as essential, but as you start training for longer distances and larger events, the warm up becomes critical. As you are training harder and faster, your body has the tendency to tighten up. I experienced this myself this year as I began my training.

You will need to spend more time stretching and warming up as you progress in your training. Stretching when you are finished is also essential. Your muscles are still warm, so stretching at this time provides a huge benefit.

3. Cross train

I am a triathloner for this very reason. I believe doing one repetitive motion will over-develop certain muscle groups and wear out joints sooner. At the same time, as a triathloner, you can still have the same issues. I believe in plans that have built in rest days and or range of motion days. My body is more stiff in general and so I need to spend extra focus on stretching. Spending some time on strength training as well can be very beneficial.

This can be as easy as adding push-up and pull-ups with some core exercises or light weights with high number of repetitions. Runners will typically benefit from lighter weight with higher repetitions rather than a body building style with heavy weights and fewer reps.

Stay tuned for steps 4 and 5, coming soon!

If you are having pain anywhere below the knee, come see us. We can help get you back on track as quickly as possible.

To make an appointment, click here.

Wade’s Story: Restless Leg Syndrome & Dropfoot

Posted on May 23, 2017July 1, 2025 by admin

For most people, restless leg syndrome would be overwhelming enough to deal with by itself, but Wade had restless leg syndrome and dropfoot, a condition that makes it hard to lift your toes or move your feet from side to side. Here’s his story, and how one procedure solved both of his problems.

No Sleep, No Solutions

“Every night when it was time to sleep, my legs would start twitching and jerking, and it was a violent type of jerk that would wake up my wife. I would get up and walk around and stretch. It kept both of us awake at night.”

Like many people struggling with restless legs, Wade searched for remedies online. “I don’t like to take medications or drugs, so I tried essential oils and magnesium oil, but nothing really worked,” Wade says.

Sick and Tired

Wade had dealt with these symptoms for nearly 6 years. He was having difficulty walking at work, experiencing sleep deprivation and didn’t want it get any worse.

Finally, he had enough. “You just think you have to live with something like this and so you learn to deal with it,” Wade says. “But finally you get sick and tired of being sick and tired and just decide to find a solution.”

Two Problems, One Treatment

Wade made an appointment to see Dr. James Anderson, DPM, and was pleased to find out that both his dropfoot and restless leg syndrome could be improved with one simple procedure.

Dr. James Anderson, DPM, explains “We believe that the source of both of these conditions comes from nerves becoming compressed in the legs. We perform nerve decompression surgery, and go in and open up those nerve tunnels, and many patients find relief from their symptoms very quickly after the surgery.”

The surgery takes about 45 minutes, and patients are able to walk the day after, so downtime is minimal. “I saw Dr. Anderson on a Monday, and was scheduled for surgery on Wednesday. I was just ready to get it done,” Wade says.

Intraoperative Nerve Monitor

Dr. Anderson says “We use an intraoperative nerve monitor that monitors progress during surgery, and it allows us to see how the nerve function is actually improving.”

The surgeon takes a baseline number of the nerve function before starting the surgery, and then again once surgery is complete and the nerve tunnels are open.

“For example, in Wade’s case, his baseline number was 11,976. By the end of the surgery it was 13,539, so we were able to tell him right after the surgery that his nerve function had improved,” says Dr. Anderson.

Watch Wade’s surgery in the video above.

Life Today

6 weeks after the surgery, Wade came in for an office visit. He reported that his dropfoot symptoms had already improved by 80-85% and his restless legs had improved by 90%.

“My wife and I can sleep through the night. I’m able to go for walks again and resume my normal activities,” says Wade.

His advice for others experiencing similar symptoms is this, “Don’t wait so long to take care of this. You don’t have to suffer and let your symptoms ruin your life. This can be fixed. Just make an appointment and see what they can do for you. My experience has been wonderful.”

To learn more about how we treat restless legs, click here.

To make an appointment, click here.

3 Common Injuries in Athletes: Part 2

Posted on May 16, 2017July 1, 2025 by admin

In the first blog, we talked about stress fractures being the first of the three most common injuries we typically see in athletes. Today, let’s dive into #2 and #3, and talk about causes, prevention and treatment.

2. Tendonitis

Once again, this injury is from overuse. The most common type of tendonitis we see involving athletes is Achilles tendonitis. The Achilles tendon is the most powerful tendon in the body and provides the propulsion strength needing in walking and running. It can often become very tight and repeated stress can cause micro tears in the tendon, causing pain and inflammation. Building rest days into your training can help prevent this injury. Stretching can also play a big part in prevention and can help if you are starting to develop the early signs of tendonitis. Icing the area for a short period of time can also help to resolve these symptoms.

However, if your symptoms persist, then considering more aggressive treatments can aid in the healing process. We avoid cortisone injections in this area due to the high chance of Achilles tendon rupture. We use laser therapy with the MLS laser to help reduce swelling and inflammation in the early stages of treatment. The laser also helps accelerate tissue repair and cell growth. If this has become a chronic issue, then we look at more regenerative treatment options like platelet-rich plasma therapy (PRP) and AmnioFix. These treatments can often prevent you from needing surgery and can help you resume your normal activity level more quickly.

3. Plantar Fasciitis

This is the most common complaint I see in my office. Heel pain affects many people and can be a common injury in athletes. The plantar fascia is the main ligament that supports the arch. It runs from the heel bone to the ball of the foot. As our foot adapts to terrain, the plantar fascia can become overused and inflamed. It too can develop micro tears that cause pain and inflammation. Left untreated, it can become a chronic condition that causes the tissue to become thick and the plantar fascia loses it’s elasticity.

Symptoms often will be worst with the first step in the morning, or after sitting for long periods. In runners, it will often feel better shortly after you begin exercises, but will start to become painful again after longer distances and become progressively more and more painful. If the Achilles tendon is tight, it places added stress on the arch of the foot and often becomes the main cause of plantar fasciitis. Sometimes, plantar fasciitis can respond to calf stretching, but I would recommend coming in for an evaluation first as sometimes stretching can also make it worse, depending on the stage of the injury.

Plantar fasciitis also responds very well to regenerative injections like PRP and Amniofix. Cortisone injections have been the traditional approach to treating this condition. However, they often mask the symptoms, and when the injection starts to wear off, the pain returns. When using PRP or Amniofix, your immune system is recruited to aid in the healing of the tissue. The tissue is actually healing itself instead of just covering up the symptoms. Arch supports (orthotics) can also help to support the arch and prevent recurrence of pain.

Get Back to What You Love

So here’s the big takeaway. There are a myriad of injuries possible for athletes and triathletes, but these three are common because they are caused by overuse. We often treat all three injuries very similarly because of the response we see. Regenerative injections, orthotics, and MLS laser treatment have shown to get patients back to their activities, quickly. Often times, this happens in a matter of weeks instead of months.

Our goal is to heal the injury quickly, control the biomechanics of the foot to prevent the injury from returning, and get you back to doing the things that you love as quickly as possible.

To make an appointment, click here.

3 Common Injuries in Athletes: Part 1

Posted on May 9, 2017July 1, 2025 by admin

$stress fracture from triathlon training$

I am new to the triathlon arena and I have signed up for the Boulder Half Ironman this fall. I have been training through the winter but not as much as I had hoped. Now that the weather is getting nicer, I have really tried to ramp it up. Be careful as one may end up with a stress fracture.

I am finding training for the Half Ironman to be significantly different than the sprint triathlon training I have done previously. I am starting to experience those aches and pains of pushing my body to the limit. So here’s three of the most common injuries in athletes, how to avoid them, and what to do if you start to experience these symptoms.

1. Stress Fracture

Stress fractures are the most common and they are an overuse injury. The reality is that we often completely ignore our feet. We stuff them in shoes and forget about them, and it is not until they start hurting that we appreciate all that our feet do for us. There are 26 bones and 33 joints in the foot and they are made to take a beating every day. They adapt to different terrains and absorb most of the shock we place on them but if not optimally aligned, our feet can start to fail us.

Can you avoid getting a stress fracture?

With constant stress, the bones in the foot can begin to break down and that’s when a stress fracture develops. At first you might not think much about it, but soon the pain becomes overwhelming and will bring your training to a halt. We often do too much too fast and the musculoskeletal system takes time to adapt. So, to help avoid this injury, make sure you have a steady and gradual increase in your work out. Most programs focus on the cardiovascular aspect, but I would also recommend some type of stretching and strength training at least once a week as well.

Your body needs a day of rest, so make sure you take at least one day off every week and you can focus more of stretching and joint range of motion that day. If you are concerned at all about your foot type and whether your feet and ankles can handle the increased stress placed on them, make sure you get evaluated to see if a pair of arch supports can help to put your feet in that optimal position to potentially avoid a stress fracture or other related injuries from overuse.

What are the treatment options?

If you are dealing with a stress fracture, there is good news. We have great options to help speed up the recovery process and get you back to training. We offer regenerative therapies like platelet-rich plasma injections (PRP) and AmnioFix injections. Both help to enhance your own body’s healing of the area. We will often follow up these types of injections with our MLS laser therapy which promotes healing and reduces pain and swelling in the area.

Our goal is to heal the injury quickly, control the biomechanics of the foot to prevent stress fractures from returning, and get you back to doing the things that you love as quickly as possible.

Part 2 of this blog is out now.

If you have a stress fracture, or symptoms of a stress fracture, please come see us. We can help!

Call us today at our Fort Collins location (970) 329-8158, Broomfield location (303) 997-2795, Surgery Center (970) 329-8158, or use our online scheduling system to book your appointment.

Bonnie’s Story: Relief from Restless Leg Syndrome

Posted on May 2, 2017July 1, 2025 by admin

Sleep is one of those things that’s easy to take for granted. And then, suddenly, a beast called restless leg syndrome enters your life, and the whole world turns upside down. And now all you can think about is what you would give to get a good night’s rest.

The 20 Year Battle

For Bonnie Pederson, this battle had been going on for two decades. “About 20 years ago, I started having all the symptoms of restless leg syndrome,” says Bonnie. “Burning, tingling, numbness, the constant need to move, and pain especially on the inside and outside of my legs. There were very few nights I didn’t have at least one of these symptoms, and I was getting maybe 2-3 hours of a sleep a night, combined.”

No Diagnosis, No Relief

Determined to find an answer, Bonnie began going to a variety of doctors. “Back then, they really didn’t even have a diagnosis for it. They called it ‘nervous legs’ and there wasn’t really any known treatment or cure,” Bonnie recalls. “I went to a neurologist, a back doctor, a physical therapist, a chiropractor, a holistic medicine doctor, an orthopedic doctor…Then I tried medication, got a trainer, went through sleep tests etc.

I tried everything. Not to mention scouring the Internet for any remedies I could find. You finally just hit a wall where you start to accept that this is just your life.”

Finally, Hope

“I live in Las Vegas, and I worked with Anderson Podiatry Center as a contractor to help with office administration,” Bonnie explains. “One day, I came in for a business trip and mentioned that I was having a little trouble “ramping up” that day because I don’t typically sleep at night and it becomes hard to focus after awhile. Dr. Anderson began to tell me about the treatment he offers for restless leg syndrome and I was shocked. No one ever mentioned seeing a podiatrist to me before.”

A Breakthrough Treatment Option

Dr. James Anderson, DPM, says “We believe that the source of restless leg syndrome comes from nerves becoming compressed in the legs. We can go in and surgically open up these nerve tunnels to allow the nerves to return to their normal function. The procedure is outpatient, only takes about 40 minutes, and we have found that many patients are experiencing long lasting relief. They can sleep, get off their medications, or at least lower the dose, return to their normal activities, and it significantly improves their quality of life.”

My Life Today

After she had nerve decompression surgery in October 2016, Bonnie immediately noticed sensation returning to her feet. “I could tell the difference in temperature and texture, I knew if I was stepping on carpet or hard floors and if they were hot and cold, and I began to sleep for 5 hours a night,” Bonnie says. “Now, on average, I sleep for 7 hours every night. I can work full-time and sit at a desk without trouble. Now, I am back to walking and biking and hiking. Just sitting down to read a book, and going to see a movie with my daughter without having to get up and pace the back of the room is amazing.”

A Word of Wisdom

For other people struggling with restless leg syndrome and neuropathy, and it feels like there is no hope, Bonnie says this. “Just pick up the phone and call. You have to be willing to step outside the box and continue to try something else. This surgery is something that no one else knew about and as a result, I struggled with restless legs for more than 20 years. Now, I’m just trying to wrap my mind around how my whole life has changed.”

To watch our free webinar about how we treat restless legs, click here.

To make an appointment, click here.

Will Run for Buns

Posted on April 18, 2017 by admin

My favorite treat meal

A fond memory from my childhood is the smell of homemade cinnamon rolls wafting out from the kitchen. My mom would make these on Saturdays, and I sure did love to eat them. For all I knew back then, that was the breakfast of champions. Now, it’s my favorite treat meal.

So let’s fast forward. I’m now approaching my mid-sixties and I’m grateful to say I still run, ski, bike and hike. I’ve managed to keep fit and today I did a 90-minute trail run. I’m on no medication, have no significant medical problems and I’m not overweight. And I’m very grateful!

What I want to share is what works for me. It’s a compilation of books and articles I’ve read, my personal experience and those of other active fit people that continue to stay there into their senior years.

So although I am a specialist who treats the feet and conditions below the knee, I thought I would take a shot at sharing my own diet and fitness story too. My passion for this comes from treating patients suffering from nerve pain. Some have diabetes or pre-diabetes and have neuropathy. An important part of decreasing inflammation and preventing diseases like these is diet and exercise. So, I am hoping maybe this podiatrist can help you find a healthy lifestyle that works for you.

Here’s what has worked for me

I’m strict about what I eat during the five work days and give myself a little freedom to dabble in some junk food on weekends. My diet is not perfect, but it’s about 80 percent there. Exercise for me during the week is minimal, with ten to 15 minutes of weights, elliptical, yoga , push-ups or pull-ups, three of the five days.

Breakfast

I consider breakfast the most important meal, and I don’t vary it too much. My favorite is eggs, either boiled or scrambled with spinach. I may grab a few baby carrots too. If not eggs, then it’s a couple handfuls of mixed nuts. I have one large organic coffee with butter and coconut oil, also known as “bulletproof coffee.” To spice it up, I add cinnamon, since it’s a good anti-inflammatory.

Lunch

For lunch, I usually have canned smoked oysters or sardines, which are high in omega-3 fatty acids and protein. I may also have an orange, grapefruit or banana. This lunch is portable and easy for me to eat during a busy work day.

Dinner

This I’m the least strict about. Usually I have chicken, salmon or grass-fed beef and occasionally, steak. I try to avoid starches like pizza or pastas, but may backslide two or three times a month. I am human after all.

And finally, I’ve recently gotten in the habit of fasting on Mondays. I have my coffee, but nothing else except water until dinner. Notice I avoid breads with a special exception…

My favorite part of the week

Here it is. My favorite part of the week. I call it my “sticky bun run.” Saturday, I am up and on my way to Whole Foods. I get my sticky bun and bulletproof coffee. Then, I enjoy it as I drive up to the mountain trails west of Fort Collins. I will run 30 -60 minutes. With the fresh air, blood flowing, coffee and sticky bun on board, a lot of problems and weekly stress quickly goes away.

My message to you is simple. Get your veggies and fruits, reduce the carbs and sugars, and increase the healthy fats. They will satiate your appetite.

But most of all be kind to yourself, personalize it and find out on your own what works for you. Be consistent and honest with yourself. I’ve seen too many people reach too far and give up. You decide! Enjoy your food, your life, your exercise, and just keep moving.

And hey, have a sticky bun every once and awhile. Doctor’s orders (wink, wink).

Reconstructive Foot Surgery: Part 1

Posted on April 11, 2017 by admin

What is reconstructive foot surgery?

“Reconstructive surgery” is a term you may have heard from time to time. This can mean very different things depending on what we are “reconstructing” and why. Reconstructive surgery can correct a condition you were born with like clubfoot or cleft palate. Or, it can correct something that developed due to an injury or chronic condition. Examples of this are arthritis or a deformity caused by injury, neurological condition, etc. These conditions can range in severity from “mild but annoying” to “severe and debilitating” and everywhere in between.

Examples of reconstructive surgery could be something as simple as a correction of a bunion deformity or a hammertoe deformity. In other cases, it could be a more severe deformity, such as a flat foot deformity that may need to be addressed surgically both in the child or in the adult. For others, it could be addressing an arthritic joint surgically. In many situations the option of reconstructive surgery occurs when conservative measures fail and if the symptoms are severe enough to affect a patient’s activity of daily living. One should be properly educated about the potential risks of surgery and consequences of delayed surgery.

It’s important that you as the patient understand why you are going to have the procedure done and what other options are available to you. When treating patients with these issues, our goal is get maximum improvement without needing surgery. when surgery is needed, we’ll advise you and consult with you about the various treatment options that we offer.

If you have questions, please schedule an appointment and come see us for an evaluation. We would love to help you get back on your feet.

Does Foot Size Change with Age?

Posted on April 4, 2017July 1, 2025 by admin

Have you ever slipped on a pair of shoes you haven’t worn in a while, only to find they feel tighter or looser than you remember? It’s not just your imagination—your feet can actually change size over time. As a podiatrist, I’ve seen countless patients surprised by this phenomenon, and it’s always a great conversation starter in the office. Let’s dive into why this happens and what it means for your foot health.

Are your feet really growing?

If you are in your 30’s or 40’s and you swear your feet must be growing because your shoes are getting tight, you are not alone. I am often asked by patients “Why are my feet a different size than they were when I was younger?” This is actually very common for people in this age range. The truth is that the foot size does change.

Why does foot size change happen?

This happens because of the gradual collapse of the arch of the foot. This isn’t necessarily a dramatic, painful drop that is readily noticeable, but something that occurs very slowly. Let’s say you were to build a rock arch and put it up in your backyard. You would notice that 30 or 40 years later, that rock arch does not look the same as it did when you built it. In spite of the wondrous design of the human foot, the miles add up. The ligaments that support the 26 bones of the foot gradually weaken, causing the arch to fall. As that part comes down, the foot elongates. Oftentimes, this means going up one and even two shoe sizes larger. Resulting in your foot size changing!

One of the most common reasons for foot size changes is aging. As we grow older, the ligaments and tendons in our feet naturally lose some of their elasticity. This can cause the arches to flatten slightly, making your feet longer or wider. I often joke with my patients that their feet are “settling” like a house foundation, but it’s a real and sometimes uncomfortable process.
Pregnancy is another big factor. Many women notice their feet grow a half size or more during pregnancy due to hormonal changes that loosen ligaments and the added weight that flattens the arches.
Weight fluctuations can also play a role. Gaining or losing a significant amount of weight can alter the structure of your feet, causing them to spread out or shrink. While some patients can lose a lot of weight and are thrilled to fit into smaller shoes, other patients gain weight and find that their favorite sneakers no longer provided the support they need.
Even something as simple as swelling can make your feet feel like they’ve changed size. Conditions like edema, prolonged standing, or certain medications can cause temporary swelling, making your shoes feel tighter by the end of the day. I always remind my patients to pay attention to these changes—it’s your body’s way of signaling that something might be off.

Remember growing pains?

I would liken this phenomenon to the growing pains that occur in adolescence. As the foot elongates it creates a passive and active strain on the ligaments, tendons, and muscles in the foot that often leads to some of the more common conditions that present here in our office. These conditions include plantar fasciitis, Achilles tendonitis, other tendon issues in the foot, as well as bunions and neuromas.

What is the solution to your foot size changing?

The best thing to do is to get custom insoles to support your foot during this transitional phase of life. These orthotics are streamlined, and thin and will allow you to continue to wear fashionable shoes while having the support that you need. We take a cast of your foot and then send it to a lab to pour a plaster mold and have essentially a “bust” of your foot. Then, they design the orthotic specific to that shape.

This orthotic is made of a thin, graphite, composite that holds up for anywhere between 7 to 10 years. For most patients, this is an integral portion of their treatment protocol, and we are able to create a custom product at an affordable price. We also have new regenerative medicine therapies that combined with custom orthotics, can help people get back to their normal activities much faster than other treatments before.

Frequently Asked Questions

Q: How often should I measure my feet?
A: It’s a good idea to measure your feet once a year, especially if you’ve experienced weight changes, pregnancy, or are over the age of 40.

Q: Can foot size changes cause pain?
A: Yes, wearing ill-fitting shoes due to size changes can lead to discomfort, blisters, or even long-term issues like bunions or hammertoes.

Q: What type of shoes are best if my feet are changing size?
A: Look for shoes with adjustable features, like laces or straps, and plenty of room in the toe box. A podiatrist can help you find the perfect fit.

At Anderson Podiatry Center, we’re here to help you understand these changes and provide solutions, whether it’s recommending the right footwear, custom orthotics, or treatment for an underlying condition.

Your feet are the foundation of your body, and taking care of them is essential for staying active and pain-free. If you’ve noticed changes in your foot size or have concerns about your foot health, don’t hesitate to reach out. We’d love to help you step forward with confidence.

Learn more about regenerative medicine or custom orthotics.

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