When I put on weight, my feet feel it! I start feeling heavy when I walk; I feel myself dragging; and callus develops around my heel. December is that time of year! Weight gain can happen suddenly, and at any time; but particularly at Christmas. Usually, you won’t notice the extra weight, until your feet start hurting at the end of the day. This happens as your feet begin adjusting to carrying more weight. Foot swelling and pain, are two of the biggest side effects of weight gain. Clothes fitting snug or not fitting at all is the other factor.

Many foot related problems can occur,  even after gaining just a few pounds. This includes the body ‘compensating’ by changing the way it moves. You may find yourself carrying weight on the wrong parts of your feet, even leaning forward a bit. Remember… your feet were designed to carry a healthy, normal body weight!

The Issues

Wear and tear problems – Not only is there an increased risk of  arthritis, tendonitis and heel pain, but extra stress is placed on the joints, tendons and muscles in the feet.  The  result… heel spurs, or plantar fasciitis. Plantar fasciitis is an inflammation of the foot tissue, causing stiffness and pain when walking and climbing stairs.

Fallen  arches –  This can lead to long term pain, as well as a number of other problems. It is a result of both the extra weight on the feet, and the fact that obesity wears down shoes at a much faster rate than usual. Similarly, obesity will often result in pronation, which is itself often a result of fallen arches. Pronation is a condition where people stand or walk, not with their feet flat on the ground, but slightly on the side. This pushes the heels outwards, and our ankles closer together.

Swelling of the ligament – The ligament connects the heel to the toes, and under the stress, results in sharp pain throughout the foot. Eventually, the pain extends up the leg, particularly in the shin.

The knees, hips, and back – Ultimately, are all affected, presenting with severe and chronic pain throughout most of the body. All of these factors combined then affect how we walk, sit, sleep, and generally hold ourselves. They could then account for more pain and complications.

Ankle sprains – Obese people are also more susceptible to sprains, which will further decrease the amount of exercise a person does. The combination of the extra weight, pain, and exhaustion makes it far less likely that people will exercise, which then exacerbates all of the aforementioned issues.

Circulation – It is common knowledge that obesity can affect our heart and blood in a number of different ways, such as diabetes (Type 2), and increased heart rate. These are  issues that affect the entire body. But because the feet are farthest away from our heart, they are worst affected by poor circulation. The effects can range from numbness to amputation of the feet.

Recommended Solutions

Footwear – It’s vital to pay special attention to proper support shoes, that allow for good circulation, especially in the arch and ankle. A podiatrist can advise on shoes most suitable for your feet.

Pronation  requires the wearing of comfortable shoes, that provide arch support to prevent it. While it is the most effective way to begin, ultimately, weight loss is the only real solution.

Exercise – To prevent diabetes and other life-threatening diseases, it could be the signal to start focusing on exercise.  Some methods include yoga and water aerobics, which would benefit your entire body, without placing stress on your feet.

Foot or ankle pain should not stop patients from exercising. The first step toward breaking the cycle, is to seek evaluation and treatment by an orthopaedic surgeon or podiatrist, especially if it’s chronic, and activity-limiting pain. This is to foster compliance with the exercise programmes.

For those moderately to severely overweight, a thorough physical examination is mandatory before beginning an exercise programme. Once cleared by your physician to begin, don’t try to do too much too soon. Follow a gradual routine, until your body adjusts to the stress of regular physical activity.

Stretching – Many causes of foot pain can be relieved non-surgically through stretching exercises, while using custom made orthotics and athletic shoes, with good shock absorption and support. If a bunion, heel pain or other condition requires surgery, patients can participate during their recovery in non-weight-bearing activities, such as riding a stationary bike, swimming, or weight training.

Overall Weight Loss Prognosis

Generally, shedding excess pounds, also helps patients living with diabetes control their disease. Unfortunately, many who experience foot ulcerations and vascular problems caused by diabetes, think they shouldn’t exercise. Patients living with diabetes need regular foot exams to check for possible sore spots, and to assess nerve sensation. With proper foot care and the right footwear, most patients living with diabetes can follow an exercise regimen that is safe and appropriate for them.

A special plea… Don’t risk losing your feet by losing interest in them!

 Your feet mirror your general health . . . cherish them!