How walking changes with age—and what to do about it
- Customer Service Team
- Jun 30
- 5 min read
Aging comes with subtle changes in how we move through the world. One of the most noticeable—and often overlooked—shifts happens in our stride. You might not realize it at first, but over time, small differences in the way you walk can impact everything from balance and posture to foot comfort and joint health.
In this blog, we’ll take a closer look at how your stride evolves with age, what causes those changes, and how to adjust for a more supported, comfortable walking experience. Whether you’re in your 40s, 70s, or 90s, understanding your stride can help you stay mobile, independent, and pain-free.
The anatomy of a stride
Your stride refers to the full cycle of movement when you walk. It involves the heel striking the ground, weight transferring through the arch, and the push-off from the toes. A healthy stride relies on proper joint mobility, muscle strength, balance, and foot stability. When everything is working together, your walk feels smooth, efficient, and pain-free.
But when just one part of the system is off—like tight hips, weakened calves, or sore feet—your entire stride can be affected. And as we age, these disruptions become more common.
Common age-related changes in your walking stride
Here are some of the most common changes people experience in their stride as they get older:
Shorter steps
As muscles weaken and flexibility declines, you may find yourself taking smaller steps. This can happen gradually and may go unnoticed until someone else points it out or you start to feel less stable.
Slower pace
Aging often slows your walking speed. This is due to changes in muscle power, joint stiffness, and sometimes caution due to fear of falling. While slowing down can be a smart safety adjustment, it also changes the rhythm of your gait.
Less push-off power
That final part of the step—where your toes push off the ground—can lose its force over time. Reduced ankle flexibility and weakened toe joints mean you might not get the same “spring” in your step.
Products like carbon foot plates can assist with this issue. Many are designed for athletes, but the Premium Orthotics’ version was created for the average person, just looking to return to a normal walking gait.
Changes in foot placement
Over time, some people begin walking with a wider or more shuffling gait. This can be a subconscious way of adjusting for decreased balance, discomfort, or instability in the hips, knees, or feet.
Altered posture
Your stride is influenced by your posture, and vice versa. As we age, it’s common for posture to change, with more rounding of the shoulders and forward head positioning. This can shift your center of gravity and impact how your feet hit the ground.
What causes these changes?
Stride changes with age are often the result of several combined factors:
Muscle loss: After age 30, people lose 3–8% of muscle mass per decade unless they actively work to preserve it.
Joint wear and tear: Decades of walking, running, or even sitting can lead to stiffness or inflammation in the knees, hips, and ankles.
Foot structure changes: Your arches may flatten slightly, and fat pads on the soles of your feet can thin out, reducing natural shock absorption.
Neurological changes: Reflexes, proprioception (awareness of your body in space), and balance may decline subtly with age.
Chronic pain or conditions: Arthritis, diabetes, or past injuries can also affect stride mechanics.
Signs your stride may be changing
Paying attention to small changes now can prevent bigger issues later. Here are some signs your stride might need a second look:
You feel like walking takes more effort than it used to
You’ve noticed changes in your balance or posture
You find yourself avoiding certain shoes or surfaces
You hear a shuffle or drag in your step
You experience more foot, knee, or back pain after being on your feet
If any of these sound familiar, it might be time to adjust your routine or gear.
Simple ways to support your stride as you age
The good news? You don’t have to completely overhaul your life to maintain a healthy stride. A few intentional changes can go a long way.
1. Walk regularly. It might sound counterintuitive, but the best way to keep walking well is to keep walking often. Regular walks help maintain mobility, circulation, and balance. You don’t have to hit 10,000 steps a day—consistency matters more than intensity.
2. Stretch your hips, calves, and feet. Targeted stretching improves flexibility and prevents stiffness that can alter your gait. Focus on hip flexors, hamstrings, calf muscles, and the plantar fascia on the bottom of your feet.
3. Choose the right footwear. Lightweight, supportive shoes with enough room in the toe box are key to healthy walking mechanics. Avoid shoes that are too tight or overly soft with no support.
4. Strengthen your lower body. Simple resistance exercises like heel raises, mini squats, or resistance band walks can strengthen the muscles that stabilize your stride.
5. Add orthotic inserts for better support. As foot structure changes with age, your natural arch support and shock absorption may not be what they once were. Orthotic inserts can help restore alignment, relieve pressure points, and provide stability where it’s needed most.
Which Premium Orthotic products are best for aging strides?
Premium Orthotics offers several products that can support aging feet and help restore a more natural stride.
Comfort Step
Ideal for daily wear and general foot discomfort, Comfort Step provides balance and Dynamic Alignment for those noticing early signs of fatigue or instability. Great for all-day support in casual or walking shoes.
Solelay
Designed for versatility, Solelay offers both stability and cushioning for people who want the comfort of an insert that can move between multiple pairs of shoes. Especially helpful for adults balancing work, errands, and social plans.
Sport Step
If you're still hitting the trail or staying active into your 50s or beyond, Sport Step helps protect the foot from impact while encouraging proper alignment. This option is great for weekend hikers or those aiming to stay athletic.
Soft Step
For aging feet that need a gentler touch, especially those with reduced fat padding, diabetes, or high sensitivity. Soft Step offers deep heel cups, anti-friction material, and pillowy comfort. It's ideal for seniors or those managing chronic foot conditions.
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Aging is natural. And there are solutions to help you get back to normal.
Your stride may change with age, but that doesn’t mean discomfort, fatigue, or instability have to come along for the ride. The key is awareness—recognizing what’s happening in your body and making small but meaningful adjustments.
With a little help from movement, the right inserts, and supportive shoes, you can maintain a confident stride well into your later years.
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