Weight loss is often associated with numerous health benefits, such as improved energy levels and cardiovascular health. However, many people are unaware that weight loss can also significantly impact the feet. This article delves into the connection between weight loss and foot health, addressing common questions and misconceptions.
The Truth About Foot Size and Weight Loss
One common question is whether losing weight can cause feet to shrink. According to experts like Dr. Miguel Cunha, founder of Gotham Footcare, the answer is yes. While the bone structure of the foot remains unchanged, weight loss can lead to a decrease in foot size due to reduced fat distribution and swelling. This means that depending on how much weight is lost, it's possible to go down a full shoe size.
How Weight Loss Affects Foot Size
When weight is lost, fat distribution decreases throughout the body, including the feet. This reduction in fat can make the feet feel smaller. Additionally, weight loss can reduce inflammation and fluid retention in the lower extremities, further contributing to a decrease in foot size.
The Role of Fat and Swelling
The overall bony structure of the feet doesn't change, but the amount of soft tissue decreases. As a person loses weight, pressure on the feet comes down, which can reduce spreading and swelling.
Additional Benefits of Weight Loss for Foot Health
Beyond changes in size, weight loss can improve the overall health of your feet in several ways:
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- Reduced Inflammation: Excess body fat releases inflammatory hormones, which can lead to joint and muscle pain. Weight loss helps reduce this inflammation, alleviating discomfort in the feet.
- Improved Foot Mechanics: With less weight bearing down on your feet, you reduce the risk of conditions like plantar fasciitis, heel spurs, and arch pain.
- Decreased Fluid Retention: Carrying extra weight puts more pressure on the veins in your legs and feet, making it harder for your body to circulate blood properly, which can cause swelling (edema) and increase the size of your feet.
Weight Loss and Foot Pain
For those who are overweight or obese, the impact of the extra weight on their feet can negatively impact their ability to function properly and stay strong. The excess weight stretches out the connective tissues in our feet, which puts extra strain on your foot muscles. One of the major benefits of weight loss is the impact it has on your overall health. However, another great bonus is that weight loss can relieve the impact of the excess weight on your feet. If you experienced pain, swelling, or poor circulation in your feet, losing weight can likely alleviate those issues.
Weight Loss and Exercise
If you experience foot pain and are trying to lose weight, you may find it difficult. Many forms of exercise can exacerbate your foot pain, making it difficult to stay motivated. You can also run the risk of further injury, which can derail your weight loss regimen completely. Low impact exercises are essential for those with foot pain. Water aerobics, swimming, yoga, and walking are all great places to start. If you can move around and walk without issue, shoot for 10,000 steps a day.
Factors Influencing Foot Size Over Time
While weight loss can positively affect foot size, other factors can also influence foot size over time.
- Age: As you age, your feet may increase in size due to ligamentous laxity, which occurs from hormonal changes, hydration loss, and wear and tear from daily activities.
- Pregnancy: Pregnancy causes hormonal changes that increase the laxity of ligaments in preparation for childbirth.
- Diabetes: Diabetes can cause fluid retention and poor circulation in the lower extremities, leading to swollen feet.
- Foot Deformities: There are other types of foot deformities as well that are common among older adults. Some of these include bunions, hammertoes, claw toes.
Muscle Weakness
Muscle weakness is a rampant issue among middle aged and elderly people. Mayo Clinic reports that starting as early as age 50, muscles decrease in size and strength by 10-15% yearly. By the time a person reaches age 65, up to 80% of their lower body strength may be gone. Naturally, this includes muscles in the feet.
Injuries
Knee and leg injuries can be exacerbated with age, taking longer to heal than they did during a person’s younger years.
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Foot Care Tips
Taking care of your feet is essential, especially if you’ve recently lost weight or have underlying health conditions like diabetes or arthritis.
- Inspect Your Feet Daily: Look for signs of swelling, discoloration, or changes in nail texture.
- Wear Properly Fitted Shoes: Shoes that are too tight or too loose can cause blisters, calluses, and other foot problems.
- Moisturize Regularly: Keep your feet hydrated by applying a thin layer of moisturizer like Eucerin Advanced Repair Foot Cream.
Adaptive Footwear
One great option is the Cadense shoes for seniors. These shoes help to improve safety and reduce foot pain and problems. Here are some of the features that make them a standout product for aging feet:
- Variable friction technology: This patented technology is unique to Cadense shoes, and lets them “glide” across uneven ground. This is helpful if you have trouble lifting the front parts of your feet (as in foot drop).
- Tread: Enhanced tread helps to prevent slips and falls.
- Arch support: Get the extra support you need for your arches as your feet change shape with age.
- Lightweight materials: The lightweight materials and design for Cadense shoes for seniors reduces fatigue while walking.
- Support and stability: These shoes feature a wide, stable base, comfortable cushioning, and support to help wearers to maintain their balance and prevent injuries.
- Easy on and off: The Cadense shoes for seniors are designed to be easy to put on and take off.
Maintaining Foot Health While Aging
The best way to keep foot pain in check while aging is to take a proactive approach to monitoring and treating foot problems. The faster you spot a potential foot problem, the earlier you can intervene, giving you the best chance at a favorable outcome. In addition, you can make lifestyle changes such as exercising diligently and wearing therapeutic shoes.
When to See a Podiatrist
Even if you are not experiencing pain, Dr. Cunha emphasizes the importance of regular foot checkups. Foot health is essential to your general health overall. For diabetic patients, Dr. Cunha recommends more frequent visits. You should see a podiatrist if you experience any foot pain, swelling, or changes in the appearance of your feet. If you have lost weight but still have foot pain, you may have a more significant issue on your hands that a specialist will need to diagnose and treat. Below you will find a few symptoms that should alert you that it’s time to make an appointment.
The Impact of Obesity on Feet
When your frame is carrying extra weight, your feet feel the impact. With every pound you add to your body, you add 6 pounds of pressure to your foot. So even a small amount of weight loss goes a long way toward better foot health. Shedding 10 pounds reduces this pressure by 60 pounds.
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Benefits of Weight Loss on Foot Health
- Less Pain (Easier Exercise): Increased pressure on your feet from obesity can lead to foot pain and swelling during weight-bearing exercise. As you’re able to decrease your weight, your feet will be able to support your body for longer. This gives you more options for physical activity and less discomfort as you exercise.
- Decreased Risk of Diabetic Damage: Anyone with diabetes is at higher risk of nerve damage and ulcers in their feet. But being overweight bumps this risk up higher. Being overweight also increases your risk of getting type 2 diabetes if you don’t have it.
- Lower Risk of Injury: A lower body weight improves your mobility and balance. This lowers your risk of a foot injury. If you do get hurt, your injuries are typically less severe with a lower bodyweight. Being overweight makes it more likely that an injury like a broken ankle will require replacement.
- Fewer Bunions, Calluses, and Corns: Feet issues such as bunions, calluses, and corns can happen to anyone. But with more weight on your body, your feet have more friction on them and spread out more. This leads to thickened skin and swollen joints. With weight loss, you improve the wear on your feet and reduce the risk of deformities.
- Better Joint Function: The stress of extra weight on your joints wears them down more quickly. Worn joints get inflamed, painful, and stiff, and can lead to osteoarthritis. As you lose weight, your joint function will improve and your feet (and other joints like your knees and hips) will move better.
- Reduced Risk of Plantar Fasciitis: Plantar fasciitis is a condition that causes inflammation in the band of tissue that runs from your heel to the ball of your foot. It’s a common cause of heel pain. Not only will losing weight reduce your risk of this, but if you do have it, the pain will likely be less severe.
- Less Chance of Gout: Gout is a type of arthritis that typically affects the joint of your big toe. Your risk of getting gout goes up with obesity. Losing body weight can lower your chances of getting this painful foot condition.
- An Easier Stride: An increase in your body mass index (BMI) can alter your gait, or the way you walk. Over time this can cause an overuse injury in places you wouldn’t typically be wearing down with walking. Your balance and mobility should improve as you lose weight.
Actionable Steps for Weight Loss and Foot Health
- Low-Impact Exercise: If foot pain is getting in the way of a daily walk, try a physical activity that doesn’t involve bearing weight on your feet. Swimming, water aerobics, biking, or seated strength training are good options.
- Make Small Changes: Instead of jumping into a huge lifestyle overhaul, start with one or two shifts in your daily routine. Get 30 minutes of movement a day or increase the amount of veggies on your plate while lowering the red meat you eat. As you get a handle on new habits, you can add more.
- Eat Small Meals More Often: Because obesity puts you at high risk of type 2 diabetes, it’s important to keep your blood sugar steady throughout the day. Life can get busy, which can sometimes result in packing on a few extra pounds.