Medically reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatric Surgeon — Balance Foot & Ankle, Howell & Bloomfield Hills, MI. Last updated April 2026.

Your feet need different things at different life stages. Here’s the decade-by-decade guide I wish every patient got when they first walked into a podiatry clinic.

In Your 20s: Build the Foundation

Your feet are at their most resilient now, but the habits you build (or don’t) will determine your foot health for the next 60 years. The biggest risks: athletic injuries (stress fractures, ankle sprains, plantar fasciitis from sudden activity increases), and ignoring small problems that become chronic. What to do: wear supportive footwear for everyday use, address any biomechanical issues early, stretch your calves and plantar fascia if you’re active.

In Your 30s: When Problems Start

The 30s are when plantar fasciitis, bunion progression, and arch flattening become more common — often accelerated by pregnancy (which releases the ligament-loosening hormone relaxin), weight gain, or high-demand work environments. What to do: invest in quality footwear, see a podiatrist if you have any recurring pain, and consider custom orthotics if OTC options aren’t providing relief.

In Your 40s: Prevent Now, Pay Less Later

Degenerative changes begin in earnest in the 40s. Plantar fascia becomes less elastic, Achilles tendons are more vulnerable, and bunions that were “just forming” in the 30s become significantly more symptomatic. What to do: annual podiatry evaluation if you’re active, address any bunion or hammertoe deformity conservatively before it requires surgery.

In Your 50s and 60s: Arthritis Enters the Picture

Osteoarthritis affects the big toe joint (hallux limitus), ankle, and subtalar joint. Circulation begins to decline. Nerve symptoms may emerge. This is the decade when many people also develop diabetes — making a podiatric evaluation especially important. What to do: annual diabetes screening, foot circulation evaluation, arthritis management, and staying active (movement is medicine).

In Your 70s and Beyond: Skin, Nails, and Wound Care

Skin thins, nails thicken and become difficult to cut, fat pads under the heel and ball of foot diminish. Fall risk increases with reduced proprioception. What to do: regular podiatry visits for nail and callus care, supportive footwear with adequate cushioning to replace lost fat pads, fall risk assessment and ankle strengthening exercises.

Foot Care by Decade — Age-Specific Podiatry Guide

Your feet change throughout your life. Our podiatrists provide age-appropriate foot care from pediatric evaluations to senior mobility preservation.

Schedule Your Age-Appropriate Foot Assessment → | Book Your Appointment | Call (810) 206-1402

Clinical References

1. Menz HR, et al. Foot problems in older people. Gerontology, 2005;51(5):346-351.
2. Dunn JE, et al. Prevalence of foot and ankle conditions in a multiethnic community sample of older adults. American Journal of Epidemiology, 2004;159(5):491-498.
3. Staheli LT, et al. The longitudinal arch in normal children and adults. JBJS, 1987;69(3):426-428.

Your Board-Certified Podiatrists

Dr. Tom Biernacki, DPM

Board-Certified · FACFAS

Dr. Carl Jay, DPM

Board-Certified Podiatrist

Dr. Daria Gutkin, DPM

Podiatrist

Dr. Tom Biernacki, DPM

Dr. Tom Biernacki, DPM is a double board-certified podiatrist and foot & ankle surgeon at Balance Foot & Ankle Specialists in Southeast Michigan. With over a decade of clinical experience, he specializes in heel pain, bunions, diabetic foot care, sports injuries, and minimally invasive surgery. Dr. Biernacki is a member of the APMA and ACFAS, and his patient education content on MichiganFootDoctors.com and YouTube has reached over one million views.