Menopause and Foot Pain

Menopause & Foot Pain: Bunions, Arch Pain, Hot Spots & Shoe Solutions

Imagine slipping on a pair of shoes you’ve worn for years, only to find they now pinch. Suddenly, your arches ache. By evening, your feet feel swollen, sore, or may even feel a burning sensation. For many women in perimenopause and menopause, this scenario is all too familiar.

When we talk about menopause, most people think of hot flushes, mood swings, and sleepless nights. What often gets left out of the conversation is how menopause affects the feet. Yet for many women, bunions, arch pain, burning sensations, and general discomfort become all too real during this stage of life.

The reason isn’t simply wear and tear. It’s biology. As women age, hormones fluctuate and change. One of the most significant hormones linked to female health is called oestrogen, and when levels of oestrogen naturally decline with age, the body undergoes huge changes that affect bones, joints, ligaments, and even skin. And often, though still surprising to millions, feet are among the first to reveal these shifts.

Bunions may become more pronounced. Arches can weaken. Hot spots, rubbing, and general discomfort appear where they never did before. Yet foot health is rarely part of the menopause conversation.

The good news is that these changes don’t have to mean a lifetime of discomfort. With the right knowledge, and the right footwear, it’s possible to stay comfortable, supported, and stylish through every stage of midlife and beyond.

When Your Shoes Stop Loving You Back

Menopause is a time of transition — physically, emotionally and hormonally. While we often talk about hot flushes and mood swings, less attention is given to what happens below the ankles. But your feet, quite literally, carry the load of these changes.

•    Bunions may become more pronounced, as ligaments loosen and arches shift.
•    Arch pain creeps in, making long days feel longer.
•    Burning feet, and invisible but frustrating symptom, can keep you awake at night.
•    Swelling can mean shoes that fit in the morning feel unbearably tight by afternoon.

These changes are physically inconvenient but they also have an emotional and mental impact by chipping away at your confidence and making you feel daunted.

Why Does Menopause Target the Feet?

The “why” lies in hormonal changes. Declining oestrogen changes how our bodies store fat, hold water, and support connective tissue. It affects bone density and collagen production too, and this directly impacts the feet.

Think of your feet as architectural foundations. Over time, the scaffolding shifts — ligaments stretch, arches flatten, cushions thin — and the structure feels less stable. Add in natural midlife changes like weight fluctuations, and it’s no wonder feet start to protest.

The Bunion Battle

Let’s start with the bunion — that infamous bump on the side of the big toe joint. For some women, it’s genetic. For others, bunions may have formed over time due to ill-fitting and tight shoes worn for prolonged periods – see our blog ballet flats for bunions. And for others, menopause accelerates its development.

Why it matters: Bunions change how feet look and they change how shoes fit. Narrow or rigid shoes that rub against the bunion joint go on to create hot spots that worsen throughout the day.

Shoe solutions:
•    Soft leather uppers, preferably without seams that would press against the bunion, that gently cover and move with your foot rather than against it.
•    Wider toe boxes that allow toes space to feel comfortable rather than pinched and squashed.
•    Gentle elastic that hugs without pressing and rubbing.

Arch Allies

When arches collapse or weaken, the result is often plantar fasciitis — a sharp, stabbing pain in the heel or arch, especially first thing in the morning. Menopause can trigger or worsen this by loosening ligaments and reducing natural fat padding, caused by collagen levels plummeting.

Why it matters: Arch pain can throw off posture and lead to knee, hip, or back discomfort.

Shoe solutions:
•    Indulgently cushioned insoles that absorb shock and give targeted arch support.
•    Flexible soles that move with your natural stride.
•    Specialist insoles with arch support - but ensure you can wear the insoles within your shoes or that the insoles within your shoes are removeable.  

Hot Spots & Burning Feet

Some women describe it as “walking on fire.” Others say their shoes feel fine until suddenly their feet feel unbearably hot, itchy, or tingly. This burning feet in menopause – sometimes called burning feet syndrome - is a lesser-known but surprisingly common menopause symptom.

Why it matters: It interrupts sleep, limits shoe choices, and often feels invisible to others, making it frustrating to explain.

Shoe solutions:
•    Breathable designs that allow airflow.
•    Natural leathers help regulate temperature compared to synthetics. Look for leather uppers, linings and insoles for the best experience.
•    Soft interiors with minimal seams to reduce friction.

Swelling & The Mystery of the Half Size

Over the course of the day, hormonal fluctuations can cause fluid retention, leading to swelling in feet and ankles, and making your shoes feel tight and uncomfortable.

Why it matters: Swelling makes rigid shoes unbearable and can contribute to blisters or circulation issues.

Shoe solutions:
•    Avoid rigid and structured styles and instead, opt for soft and flexible shoes with gentle stretch.
•    Foldable, flexible shoes will bend with you, instead of fight against you.
•    Cushioned insoles that will keep your feet comfortable throughout the day.

Comfort is Happiness and Confidence

Choosing comfort doesn’t mean giving up on style. When you feel comfortable, you naturally feel happy and confident. Midlife is when many women reassess their wardrobes, their routines, and even their priorities. Shoes should be no different.

The right pair will prevent pain and it will restore freedom; the ability to walk longer, stand taller, and move through your day without compromise.

Everyday Tips to Support Menopausal Feet

Shoes do much of the work, but small habits help too:
•    Stretch daily: Target calves, arches, and ankles.
•    Elevate feet in the evening to reduce swelling.
•    Moisturise with creams containing urea or lactic acid.
•    Rotate shoes instead of wearing one pair nonstop.
•    Stay active — low-impact exercise like swimming or walking improves circulation.
•    See a podiatrist if bunions, arch pain, or swelling become severe.

A Round-up of Thoughts

Menopause is a huge transition, and so often, it dictates your lifestyle, from physical changes to emotional and mental health. The impact that fluctuating hormones have on health is significant, and feet are definitely in the firing line. However, with the right knowledge and footwear, you can stay comfortable, stylish, and active. Midlife doesn’t mean having to slow down; it’s about moving forward, comfortably and confidently.

Frequently Asked Questions

Q: Why do my shoes suddenly feel too tight during menopause?
A: Hormonal changes cause swelling, ligament loosening, and sometimes foot widening, meaning shoes that once fit perfectly may no longer do so.

Q: What’s the best shoe type for bunions?
A: Soft leather, wide toe boxes, and minimal seams help relieve bunion pressure. Cocorose  leather flats and leather trainers are designed with these features.

Q: Can I wear orthotics or specialist insoles in my Cocorose shoes?
A: Yes. You can slip your specialist insoles into Cocorose ballet flats and trainers. The Hoxton and Moorgate insoles are also removable. However, you’ll also find that the Cocorose insoles are built for comfort and support, with dual-padded cushioning throughout. The Moorgate trainer also has a more pronounced arch support.

Q: Can menopause cause burning feet at night?
A: Yes — hot spots and tingling are linked to circulation and nerve changes during menopause. Breathable, cushioned shoes can ease daytime symptoms.

Q: Should I size up my shoes?
A: Not always. Often width and flexibility matter more than length. Try soft, adaptive materials rather than automatically going up a size.

 

Shop the Cocorose Collection of comfortable foldable leather ballet flats and trainers here.