14/01/2026
Why I pay a good deal of attention to foot health and gait for myself and my clients, especially those in their Menopause Transitional years and beyond.
Many women's feet are impacted by the changes during this life stage as declining estrogen has been linked to changes to soft tissue, bone health, neurological function, mobility and movement acuity, proprioception and blood/lymph supply in the feet and lower limb.
Estrogen Decline:
The decline in estrogen production can negatively impact connective tissue integrity resulting in collagen manufacture decline, ligament and fascial tissue stiffness, reduced tissue hydration and a reduction in overall mobility and pliability of the feet. This can lead to foot shape changes and size increase as arch height falls and women become more susceptible to conditions like plantar fasciitis.
Bone Density, Bone Health & Foot Mechanics:
Menopause-related bone loss (osteopenia/osteoporosis) can affect not just major bones but also small foot bones ultimately leading to changes in gait dynamics, balance, movement acuity, agility, foot pain and fracture risk.
Bunions - A drop in estrogen can weaken the soft tissues that help to hold the big toe joint in place. If the joint becomes less stable, its' chances of shifting out of a healthy alignment increases. Declining hormones can weaken the big toe joint stability and make it more prone to shifting out of position.
The Heel Fat Pad in Menopause:
The heel fat pad is a highly specialised structure made of adipose (fat) chambers separated by collagen-elastin septae. It is designed to absorb impact, distribute load, and protect the calcaneus (heel bone). It's highly dependent on collagen integrity, tissue hydration and vascular/lymphatic support. When the aforementioned degrade, women experience deep heel pain, "bruised heel" sensations and paid made worse with standing/walking barefoot or on hard floors.
Proprioceptors and Mechanoreceptors in the Foot/Lower Leg:
Proprioceptors and mechanoreceptors are key sensory receptors involved in balance, special awareness and movement. Ultimately with estrogen decline, peripheral sensory signalling becomes less efficient. The signal from the ground becomes less clear. Stiffer tissues deform less leading to mechanoreceptors being less stimulated and poorer joint position sense. Menopause can alter the sensory input quality from the foot and lower leg, increasing motor uncertainty.
Balance, Gait & Movement Acuity:
All of the above points (and a few others not mentioned here), can all contribute to an overall, potential loss in balance and postural control as women transition through Menopause, Research shows Menopause is associated with impaired balance strategies, whose severity relates to menopausal symptoms.
The Relationship between Foot Health and Pelvic Health
Instability and lack of mobility at the feet and ankles changes gait and posture from the ground up, may negatively impact pelvic position, load transfer, pelvic function as well as breathing and spinal mechanics. All are ESSENTIAL for optimal pelvic health and function.
Reduced capacity for dorsi and plantarflexion at the ankle have been shown to negatively impact pelvic floor function.
Lack of speed and movement acuity during toileting has also been linked to falls in older women.
Within our specialist training facility, we assess foot position, foot movement, and how your feet behave during gait - not just how strong they are, but how well they function.
