This content is provided for educational purposes only and does not constitute medical advice, diagnosis, or treatment. Reading this content does not create a physician-patient relationship between you and Dr. Menke or any healthcare provider affiliated with 26 Apothecary. Individual foot and ankle conditions vary significantly. Consult a qualified healthcare provider for evaluation and treatment of your specific condition.
Dr. Christopher R.D. Menke, DPM, FACFAS, is a double board-certified foot and ankle surgeon, and he sees the same visit almost every season. A patient in their 60s or 70s comes in, weeks away from a two or three-week trip overseas they've waited a lifetime to take. He asks what shoes they're planning to wear. Too often, the honest answer is "I hadn't really thought about it," or worse, whatever worn-down pair happens to be by the door.
TL;DR: Feet change with age, not just from wear but from old injuries, weight shifts, and fat pad changes that catch up over decades. That's why the same two or three-week trip that barely registered at 30 can cause real problems at 65. The fix isn't complicated. A supportive, well-fitted shoe, a solid orthotic, and a few small packable items go a long way, and for anyone with balance concerns, added stability support matters too.
Why Age Changes How Feet Handle Travel
Feet don't age in one simple way. Several things happen at once, and they compound.
What is fat pad atrophy? Fat pad atrophy is the thinning and shifting of the natural cushioning under the ball of the foot and heel, which reduces shock absorption with every step.
Beyond the fat pad, arch structure can change over decades, sometimes flattening, sometimes growing more rigid. Weight changes add load to the same worn structures. And the longer someone has lived, the more likely they've had some injury along the way, a broken metatarsal, an old ankle sprain, even an unrelated injury like a car accident that left a leg length difference or a bad back. None of these show up on a normal day. They show up after five straight days of cobblestone streets, castle stairs, and airport terminals.
A younger foot generally recovers faster and tolerates more before anything hurts. An older foot has less margin for that kind of workload spike, which is exactly what most overseas trips are.
What Doesn't Work
Wearing whatever shoes happen to be around, without considering support or how worn down they already are, is the most common mistake. It's rarely a bad decision on purpose. It's simply not being asked the question until a minor ailment brings someone into the office weeks before a trip they've been planning for years.
What Does Work
A supportive, well-fitted shoe matters at any age, but the benefit becomes more noticeable as fat pad thinning, arch changes, and stiffer toes become more pronounced. Brooks, Hoka, ASICS, and New Balance are reliable starting points, paired with a solid, supportive orthotic, whether that's a well-made over-the-counter orthotic or a custom device for someone with a more significant structural issue.
Balance and stability deserve their own attention. Uneven terrain, cobblestone streets, ship decks, and hiking trails put more demand on stability than a flat sidewalk does. Trekking poles help anyone with balance concerns. For feet that roll or feel unstable, a lateral post added to an orthotic can help control that motion, and an ankle compression sleeve can add a helpful sense of stability and support for those more prone to rolling an ankle on uneven ground.
A few small, packable items are worth bringing regardless of how healthy feet feel beforehand. An ankle brace takes up almost no luggage space and is easy to wear on a day that's already going to involve a lot of walking. Heel gel cups take up minimal room and help with unexpected heel pain. Kinesiology tape is easy to use for a variety of last-minute aches, anywhere in the foot and ankle, and all of these are genuinely useful given how hard it can be to find the right supplies while traveling overseas.
When to See a Foot and Ankle Specialist
Preparing ahead of a trip with the right shoes, orthotic, and packable support is reasonable for most travelers. Evaluation by a foot and ankle specialist is worth pursuing before a major trip if there's a history of significant foot or ankle injury, ongoing instability or repeated ankle rolling, or persistent pain that hasn't improved with supportive shoes and a solid orthotic.
FAQ
Why do my feet hurt more on trips now that I'm older?
Several things compound with age: thinning fat pads, changes in arch structure, weight shifts, and old injuries that didn't bother daily life but surface under the heavier walking load of a trip.
Do older travelers need different shoes than younger travelers?
The same fundamentals apply at any age, a supportive, well-fitted shoe and a solid orthotic, but the benefit tends to be more noticeable for older travelers because the underlying foot changes are often more pronounced.
Should I worry about balance on uneven terrain while traveling?
It's worth taking seriously. Cobblestone streets, ship decks, and trails demand more stability than flat ground. Trekking poles and, for some, an ankle compression sleeve can help.
What should I pack in case of foot pain while traveling overseas?
A compact ankle brace or compression sleeve, heel gel cups, and kinesiology tape are all small enough to pack easily and can provide real relief when supplies aren't easy to find abroad.
How far in advance should I prepare my feet for a big trip?
Breaking in supportive shoes and an orthotic over one to two weeks beforehand is a reasonable starting point, the same general timeline that applies to any traveler regardless of age.
Disclosure: I am the founder and owner of 26 Apothecary. When I reference products available on this site, I have a financial interest in those recommendations. Products are physician-curated based on my clinical experience, that relationship should be understood when considering my product commentary.
Author: Dr. Christopher R.D. Menke, DPM, FACFAS — Double Board-Certified Foot and Ankle Surgeon