The Perimenopause Shuffle

Foot pain during the change

Apr 18, 2025

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 “Down down, do your dance, do your dance. We got a brand new dance.”  - The Cupid Shuffle

Unfortunately, the term "The Perimenopause Shuffle" doesn’t refer to the latest new dance craze. Instead, it describes the way perimenopausal women walk due to the discomfort of coping with foot pain.

Foot pain can manifest as aching, stiffness, pain, or discomfort in various parts of the feet, leading to a shuffling gait. The morning tends to be the hardest as feet adjust from being in bed to movement.

Foot issues can arise in any part of the foot, including the bones, joints, muscles, tendons, or ligaments. You may notice that your feet have lengthened or widened with age. I’ve gone up 1/2 a size. You may have less foot hair (hallelujah!), develop brown spots, crooked toes, bunions, thickening of the toenails, or deal with dry and cracked heels.

Let’s discuss two common foot conditions that may arise in our 40s and 50s: plantar fasciitis and Morton’s neuroma. It’s important to note that these are not symptoms of perimenopause, but conditions that can arise during this time. A symptom is a self-reported experience; these are medical diagnoses.

Plantar Fasciitis

You’ve just got to love a genuine word that has double i’s in it.

This condition refers to the fascia in the foot. Plantar is the medical term for the sole of the foot, which is why a wart on the bottom of your foot is called a plantar wart. The suffix “-itis” in the medical world means infection or inflammation.

The first time I felt the pain of plantar fasciitis was during my twin pregnancy. I often notice similarities between my pregnancy and perimenopause, so I wasn’t surprised when the foot pain came back. I shuffle to the bathroom every morning. Once I get moving, the discomfort and tightness ease up, but lately it’s been hurting throughout the day.

Fascia is an important organ made up of connective tissue that weaves through the body's entire structure. It was once thought of as unimportant (that and the sense of smell, if you remember my previous article on smell).

Fascia is a thin layer of body tissue that holds the body’s structure in place. It’s considered a part of the musculoskeletal system, but some health experts think that information is stored in the fascia, which would also make it a part of the nervous system.

The bottom of our feet has thick fascia to protect and stabilize them. This thick band extends from the bottom of the heel bone to the ball of the foot. Plantar fasciitis is inflammation of this thick foot fascia.

Although the hormonal changes that occur during perimenopause can affect collagen production and skin hydration, which protects the fascia, other factors can cause this, such as excessive weight, improper footwear, a standing job, medical conditions, or other activities that put stress on the feet.

Morton’s Salt Steakhouse Neuroma

Morton’s neuroma (Morton’s Salt is one of the oldest salt companies in America, and Morton’s Steakhouse is a popular high-end steakhouse) is slightly different from plantar fasciitis.

Morton’s neuroma involves the thickening of the tissue surrounding one of the nerves leading to the toes, usually between the third and fourth toes (ball of the foot area), or nerve damage, which can be age-related.

Morton’s neuroma is more common in women. There, I said it.

This condition often presents as a burning pain, accompanied by a sensation of tingling or numbness that may radiate to the toes. It can also feel like you’re walking with a pebble in the bottom of your foot.

Wearing tight shoes or high heels (I’m looking at you, my friend) can lead to significant discomfort during regular activities such as walking or standing, even when you’re not wearing these types of shoes.

Knocked Me Off My Feet

In the past few years, I’ve developed acute foot issues twice (something other than my normal plantar fasciitis that has been diagnosed), but luckily, it went away on its own after some time.

The first time, it was because I wore super high heels to an event, and unlike the younger, smarter Gen Z girls, I kept them on all night. I could barely walk the next morning, but over two weeks, it got better with some stretching.

The second time was out of the blue. When I walked, it felt like I was walking on a pebble. That eventually went away as well after a few days. I had my finger hovering over the phone to call the podiatrist for that one. Morton’s neuroma is a condition that should be seen in a timely manner.

What’s Up, Doc?

Our feet are the foundation of our body.

Understanding these conditions and recognizing their symptoms can help in seeking timely treatment and relief.

If the pain has affected your quality of life, I recommend talking to your general practitioner about any annoying foot discomfort you experience.

Podiatrists are specially trained clinicians who treat foot issues (check your insurance before making an appointment). Look for a doctor with “DPM” after their name. Podiatrists are not MD/DO degree holders, which means they are limited in their scope of practice and what surgeries they can perform (in the US), but they are very knowledgeable and can offer treatment. And, come on, they deal with feet ALL day long. 👏

If you need help figuring out what all the different medical specialties do, read my entertaining article Which Doctor?

You may find a foot massage relaxing, but I wouldn’t recommend reflexology when you have ongoing foot issues. Reflexology may be too aggressive, depending on your practitioner.

An Epsom salt foot bath may also be comforting at the end of the day after dealing with foot pain. Epsom salt is made out of magnesium, and you know how much perimenopause women love magnesium. Epsom salt can be found in any pharmacy and usually comes in a bag. If you’re not familiar with Epsom salt, it’s wonderful and has many uses.

Although a foot massage or Epsom salt isn’t considered a treatment for these conditions, they can help ease foot soreness.

Stinky Feet?

That’s an article for another day.

I’m Heel-arious!

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I hope your feet treat you well.

Be well, stay cool…