How Much Pressure Is Taken Off Your Feet When You Lose Weight?

How Much Pressure Is Taken Off Your Feet When You Lose Weight? An extra pound is equivalent to 5 extra pounds of force on your ankles, hips, knees, and feet. If you lose 20 pounds, an excess of 100 pounds of pressure is taken off your feet with each stride. 

Your weight can affect your foot health. So, it is better to maintain a healthy weight. Excess weight can also put more stress on your joints.                                              

However, with pressures of life like work, friends, and family, you can gain more pounds. Unfortunately, being obese or overweight can negatively impact your feet. Losing weight may reduce pressure on your feet. 

In this article, you will learn how much pressure is taken off your feet when you lose weight. We will also discuss how your weight can affect your feet, etc. 

How Much Pressure Is Taken Off Your Feet When You Lose Weight?

According to Gregory Webb, DPM, FACFAS, being overweight can increase the risk of developing wear and tear foot problems, including arthritis, tendonitis, and heel pain. One pound above your normal weight may add pressure on your hips, ankles, and knees, as much as 8 pounds.

You can transmit about 3 to 6 times your weight through your feet as you walk normally. So, if you lose about 5 pounds, you may transmit 30 pounds less through your ankle and foot. 

People with a BMI of more than 30 can also increase the risk of severe ankle fractures. For example, walking up a stair or incline can add pressure on your ankle about 4 to 6 times. 

You can perform exercises to strengthen your foot muscles. These may include rolling a small bottle or ball beneath your arches, flexing your feet, splaying your toes, or scrunching a towel using your toes. 

Additionally, well-designed and excellent-fit socks and shoes are crucial for your foot comfort and health. If you’re overweight, your shoe size can also increase.

It can stretch the ligaments and may flatten your arches. It may result in plantar fasciitis, which is a painful foot condition.  

For foot protection, it is better to get shoes with arch supports that fit well. You should also replace your shoes if they get worn.

Aside from causing foot pain, being overweight can also lead to other health problems, including gout, diabetes, etc. 

Can your feet shrink if you lose weight? 

Losing weight can also affect your foot size. You can also lose weight on your feet and hands. 

On the other hand, gaining extra weight can affect your feet’ ability to remain strong and perform properly. Being overweight can cause different structural problems like arthritis and heel pain. 

The excess weight will stretch out connective tissues in your feet and place strain on your foot muscles. It may also wear down natural fat pads that absorb shock and cushion your feet if you stand or take steps for long periods.

Do your feet hurt after running, then read out this guide.

What is the benefit of weight loss to your feet? 

Weight loss can have many benefits to your overall health. In addition, it also relieves the effect of excess weight on your feet. Losing weight can be beneficial if you experience swelling, pain, or poor circulation in your feet. 

Excess weight can add pressure to your feet, causing pain and affecting the health and strength of your feet. Your shoes can also feel looser depending on the weight you lose. 

Weight loss can reduce fat in your feet. It also helps to lower inflammation in your feet. Excess fat can also increase your feet’ size. 

Losing weight can help you reduce the risk of developing foot problems, including osteoarthritis, plantar fasciitis, and tendinitis. 

If you gain more weight, it can impact the tendons and arches in your ankles and feet. It can result in hip and back problems. 

How to lose weight without injuring your feet? 

If you have foot pain, it can be challenging to lose weight. It can result in to increase in the risk of a foot injury.

Don’t worry because there are some tips to lose weight without injuring your feet.

1. Steps 

If you can walk without a problem, go for 10,000 steps daily. It may burn calories and shed some weight even if you don’t perform a rigorous exercise. 

2. Exercise 

Low impact exercises can benefit you if you have foot pain. You can try yoga, swimming, water aerobics, and walking. 

You can also consult with a medical specialist and podiatrist to ensure which will work for you. 

3. Diet 

You can monitor your diet and ensure you take enough vegetables, fruits, healthy carbohydrates, and lean protein. You should also reduce your consumption of excess sugar, processed foods, and fats.

When should you see a doctor for your foot pain? 

If you experience foot pain, you should see a specialist. If you gain weight and still have foot pain, a doctor can advise you what to do without injuring yourself.

The following are some signs that you should see a doctor for your foot pain:

  • Swelling which doesn’t get better after home treatments like resting, icing, or elevation
  • Pain that lasts for over 3 to 4 days which leads to difficulty in moving
  • Tingling or numbness
  • Warmth, redness, burning sensation, or tenderness 

How do some health problems affect your feet?

Some health problems like diabetes can also impact your feet. The health condition can lead to foot numbness and lower blood flow reaching your toes. 

If infection occurs, it can result in amputation in severe cases. Gout is another health issue that can affect your feet. It may cause pain in your big toe. It also affects the joints in your ankles and feet. 

Therefore, you should avoid being overweight to prevent foot pain and other health problems like gout and diabetes. 


An extra pound equals 5 extra pounds of pressure on your feet. So, it is better to lose weight to reduce pressure on your feet.  You can check our article about exercises for foot pain if you want to reduce pressure on your feet while losing weight. It is also essential to see a doctor for your weight loss plan. 

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