In Singapore, many older adults live active, independent lives — going to the market, taking morning walks at East Coast Park, picking up grandkids from school, or even queuing for their favourite hawker meals. But as we age, one thing often gets in the way of these everyday joys: foot pain.
Foot pain is one of the most common issues faced by seniors, but it’s often brushed aside as “part of getting old.” The truth is, it doesn’t have to be. With the right care from trained professionals, seniors in Singapore can continue walking confidently and pain-free.
At Physio & Sole Clinic, we combine the expertise of physiotherapists and podiatrists to provide holistic, conjoint management care for seniors, right here in your neighbourhood.
What are the common causes of foot pain in seniors?
As we grow older, our feet naturally undergo changes due to years of use, weight-bearing, and reduced tissue resilience. Some common causes of senior foot pain include:
- Flattened or less flexible arches – The arch of the foot may lower over time, reducing natural shock absorption and increasing strain on the ankles, knees, and hips.
- Loss of fat pads – The cushioning beneath the heels and balls of the feet wears down, making walking on hard surfaces more painful — a common issue for seniors walking regularly on tiled floors or concrete pathways in and around our apartments.
- Chronic conditions – Conditions such as diabetes, osteoarthritis, and nerve-related disorders (like neuropathy) are more prevalent with age and directly impact foot health, leading to pain, stiffness, or even numbness.
- Circulation issues – Poor blood flow, common in seniors with heart conditions or high cholesterol, can slow healing and increase the risk of complications like ulcers or infections — especially in diabetic feet.
- Footwear problems – Years of wearing slippers, tight shoes, or hand-me-down footwear can lead to bunions, corns, and toe deformities. Many seniors also continue using old shoes long past their supportive lifespan.
- General wear and tear – Decades of walking, standing at work, or squatting for housework gradually strain the joints, tendons, and ligaments in the feet and ankles.
In Singapore’s hot and humid climate, seniors are also more prone to:
- Fungal infections like athlete’s foot caused by sweaty feet in enclosed shoes
- Cracked heels from wearing open-back sandals
- Diabetic foot complications, especially when cuts or blisters go unnoticed due to reduced sensation
Understanding these causes helps seniors and caregivers take proactive steps in managing and preventing foot pain before it affects daily life.
When should a senior see a doctor for foot pain?
You don’t need to wait until the pain becomes severe. Seniors should seek help when:
- The pain lasts more than a week or keeps coming back
- You notice redness, swelling, or changes in skin colour or temperature
- It becomes harder to walk long distances or balance feels off
- There are open wounds, corns, bunions, or abnormal toe shapes
- The pain causes you to limit your activity or affects your confidence
Many seniors in Singapore brush off these symptoms, but early intervention can prevent serious complications like falls or mobility loss.
How can physiotherapy help foot pain in older adults?
Physiotherapy isn’t just for young athletes — it’s incredibly beneficial for seniors too. At Physio & Sole Clinic, our physiotherapists are experienced in working with older adults to:
Improve Joint Mobility and Leg Strength
As we age, joints become stiffer, and muscles weaken, especially in the lower limbs. This can lead to instability, a slower walking pace, and fatigue.
Our physiotherapists guide seniors through simple, low-impact exercises designed to:
- Increase ankle and foot flexibility, making it easier to climb stairs or stand up from a chair
- Build strength in key muscle groups such as the calves, quadriceps, and glutes, essential for balance and endurance
- Maintain independence by restoring functional mobility for tasks like walking to the hawker centre or taking public transport
Relieve Pain with Gentle Manual Therapy
Foot and ankle pain may stem from muscle tension, joint misalignment, or poor circulation. Our therapists use hands-on techniques such as:
- Soft tissue massage to improve blood flow and relieve soreness in the soles or arches
- Joint mobilisations for stiff ankles or midfoot pain, often seen in those with arthritis
- Passive stretching for tight calf muscles or hamstrings that affect walking comfort
These techniques are non-invasive, relaxing, and tailored to each senior’s comfort level.
Correct Walking Patterns and Improve Balance
Many seniors unknowingly develop poor walking habits, such as limping, shuffling, or uneven weight distribution, often due to foot pain or fear of falling.
Physiotherapists provide:
- Gait training to correct posture, step length, and foot strike
- Balance exercises using foam pads or safety rails to retrain stability
- Fall-prevention strategies, particularly for seniors with previous falls or difficulty walking on uneven ground (e.g., wet walkways or MRT platforms)
Improving how a senior walks can reduce pain, prevent future injuries, and increase confidence during daily activities.
Reduce Stiffness and Restore Movement
Foot pain is often connected to reduced mobility in surrounding joints, such as the knees, hips, or lower back. Seniors may also feel pain in the foot due to compensatory movement patterns.
Physiotherapists work holistically to:
- Address stiffness in nearby joints that may worsen foot load
- Improve posture and core control, especially in seniors with scoliosis or previous falls
- Loosen tight calf and Achilles tendons, common culprits behind heel pain or plantar fasciitis
By restoring the natural chain of movement, seniors experience overall relief and improved coordination.
Support Recovery After Foot or Toe Surgery
Post-surgical recovery (e.g., after bunion correction, hammer toe surgery, or fracture repair) can be daunting for seniors, especially if mobility is already reduced.
Our physiotherapists help seniors:
- Regain full function of the foot and ankle
- Restore safe weight-bearing during walking
- Reduce swelling and scar tightness
- Return to independent movement with confidence
We work closely with podiatrists and surgeons to align goals and monitor healing progress.
Personalised and Gentle Approach
No two seniors are the same, which is why we never prescribe cookie-cutter exercise programs.
Instead, we:
- Tailor rehab to your pain level, fitness, and goals (e.g., walking to the nearby kopitiam, carrying groceries, or attending community events)
- Start with low-intensity, supervised movements to build trust and safety
- Progress at your pace — no “boot camp” vibes, just gentle guidance from start to finish
Whether you’re recovering from an injury or simply want to move better with age, physiotherapy provides the tools to walk stronger, live safer, and enjoy a more active life.
What can a podiatrist do for senior foot pain?
Podiatrists specialise in diagnosing and treating conditions of the foot and lower limb. For seniors, this can include:
- Custom orthotics to reduce pressure and pain during walking
- Footwear advice – including covered, wide-toe shoes suitable for daily wear in Singapore
- Nail care and corn/callus removal – especially important for those with diabetes
- Treatment of bunions, heel pain, flat feet, and nerve issues
- Monitoring diabetic feet to prevent ulcers and infections
If you’re finding it hard to cut your nails, walking feels painful, or your toes look misaligned, it’s time to consult a podiatrist.
Are There Home Remedies for Senior Foot Pain?
Yes — but these work best when used alongside professional care.
Try the following at home:
- Warm foot soaks with Epsom salts to reduce tension
- Daily stretches for calves and arches
- Moisturise heels daily to prevent cracks
- Elevate feet in the evening to reduce swelling
- Wear proper footwear with arch support — avoid flat slippers or worn-out sandals
- Use cold packs or massage balls for sore soles
Note: If you have diabetes or numbness in your feet, avoid DIY treatments. Consult a medical professional first!
Walk Well, Live Well — Even in Your Golden Years
Foot pain may be common among seniors in Singapore, but it should never be dismissed as something you “just have to live with.”
Whether you’re making your way to the coffee shop, tending to your garden, or exploring the park with your grandchildren, your feet deserve proper care. Ignoring pain can lead to reduced mobility, social withdrawal, and even falls — all of which can seriously affect your quality of life.
At Physio & Sole Clinic, we’re here to support your journey toward pain-free movement, better balance, and confident walking. With our conjoint management care model combining physiotherapy and podiatry, seniors get the best of both worlds — expert diagnosis, hands-on treatment, and long-term prevention, all under one roof.
You don’t have to wait until the pain becomes unbearable.
Your feet have carried you through life — now it’s time to take care of them, so they can continue carrying you forward with comfort and confidence. Book an assessment today with our team of experienced, locally trained professionals.
