How your stride changes with age—and what to do about it
- Customer Service Team
- Jul 14
- 3 min read
As you get older, your walking pattern shifts. One day you’re breezing through the grocery store, then before you know it, your feet hurt by the time you hit the milk fridges. And that can impact comfort, balance, and mobility. This blog explains how aging affects gait and stride, why it happens, and how to support a healthier, more confident walk with the right habits and orthotic support.
Why your stride changes with age
Our gait evolves over time due to natural changes in muscle strength, joint mobility, balance, and posture:
Muscles lose strength and contractile speed with age, impairing leg control.
Joints stiffen, especially in the ankles, knees, and hips, reducing flexibility.
Foot structure changes, including flattened arches and thinner padding.
Neuromuscular control and balance become less steady.
How aging affects walking speed, stride length, and balance
Several consistent patterns emerge in research on aging and gait:
Shorter stride length and slower cadence: A study that examined 53 healthy, mature adults in Japan observed they typically take smaller steps, leading to slower walking speed.
Longer double-support time and wider stance: Many older individuals increase time spent with both feet on the ground and walk with a wider base, often to improve stability.
Increased gait variability and instability: Step-to-step variability rises with age, which correlates with higher fall risk.
Reduced ankle push-off and inefficient muscle activation: As neuropathways weaken, push-off from the toes becomes weaker, forcing more effort from hips and knees.
Signs your stride may be changing
Even without access to a gait lab, these signs may indicate an aging stride:
You feel more sore walking the same distance.
You notice shuffling or dragging feet.
Your shoes wear unevenly or quickly.
You feel unsteady on uneven ground or while walking fast.
Others point out your walk looks different or slower.
How to support a healthier stride as you age
Minor changes add up—these practical steps help:
Maintain regular walking habits
Daily or every-other-day walks help retain muscle tone, joint mobility, and neural coordination.
Stretch and strengthen
Focus on calves, hips, ankles, and feet flexibility.
Stand heel raises, ankle circles, and resistance band drills promote balance and strength.
Focus on posture and alignment
Engage your core, roll your shoulders back, and keep your spine upright to support a natural gait pattern. If this is difficult, supportive waist stays or belts are available in specialty retailers or online.
Choose the right shoes
We can't overstate the importance of this one: Supportive, well-fitting shoes with sufficient heel-and-arch structure help maintain alignment while walking. Avoid shoes that crush your toes together or have thin soles.
Add orthotic support
Orthotic inserts help distribute pressure evenly, support arches, and stabilize stride mechanics.
Orthotic support options for changing strides
Comparison table: Orthotic support for aging gait
Insert | Best for | Why it works |
Comfort Step | Everyday walking & mild fatigue | Balanced arch and heel support improves alignment and comfort |
Solelay | Switching multiple shoes daily | Slim fit with flexible cushioning for stability and comfort |
Sport Step | Active users maintaining stride | Impact absorption and motion control during dynamic movement |
Soft Step | Sensitive or at-risk feet | Deep cushioning and anti-friction design for comfort and safety |
Each option supports natural motion and helps relieve strain on lower limbs as balance and foot structure change over time.
Browse all our orthotic insert options at our Shop.
Get around better with the right shoe insert support.
Age-related stride changes are normal, but they need not limit your walk—or your life. Improved flexibility, strength, good posture, and support can help you retain comfort, mobility, and stability. And well-chosen orthotics can support every step.
Understanding how your stride has shifted is the first move. Then, choosing smart strategies—and support—helps you keep your independence, daily reliability, and peace of mind.
Disclaimer: This blog provides general information and is not a substitute for professional medical advice. If you have chronic pain or specific medical conditions, please consult a physician or healthcare provider for personalized recommendations and treatments.
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