How Weight Affects Your Foot Pain – and What You Can Do About It

Your feet carry you through life—step by step, day after day. But did you know they feel every extra pound your body carries?

If you’ve been dealing with foot pain and wondering if your weight might be part of the problem, you’re not alone. Many people don’t realize how closely connected the two really are. The good news? You can absolutely take steps (literally and figuratively!) to feel better—and it starts with understanding how your weight affects your feet.

The Pressure Adds Up

Every time you take a step, your feet absorb 1.5 to 2 times your body weight. So if you weigh 200 pounds, your feet are taking on 300–400 pounds of pressure with each step.

Now think about how many steps you take in a day—no wonder your feet can feel sore!

Over time, this added stress can lead to or worsen common foot conditions, such as:

• Plantar fasciitis (heel pain)

• Flat feet or fallen arches

• Bunions or hammertoes

• Arthritis in the feet or ankles

• Tendonitis

• Pain in the balls of the feet (metatarsalgia)

Where the Pain Shows Up Most

People carrying extra weight often feel pain in specific areas:

• Heels: Especially first thing in the morning. That sharp stab? Likely plantar fasciitis.

• Arches: The bottom of your foot may feel tired, sore, or like it’s “giving out.”

• Ankles and knees: These joints try to absorb the shock your feet can’t handle.

• Toes and balls of the feet: Too much pressure can irritate nerves and joints.

How to Reduce Foot Pain — Even Before Weight Loss

Weight loss can definitely help in the long run, but you don’t need to wait to start feeling better. Here are a few things that can help right now:

1. Get Supportive Footwear

Shoes matter—a lot. Make sure you’re wearing well-cushioned shoes with good arch support. Skip the flats, sandals, and old sneakers with no padding.

2. Consider Custom Orthotics

Off-the-shelf inserts can help a little, but custom orthotics (made specifically for your feet) offer better alignment, pressure relief, and support—especially if you’re on your feet all day.

3. Don’t Ignore Rest and Recovery

Alternate standing and sitting throughout your day. Elevate your feet when you can, and use ice packs on sore spots.

4. Try Low-Impact Exercise

If your feet hurt, walking or jogging might not feel great. But low-impact activities like swimming, cycling, or chair exercises can keep you moving without the foot strain.

5. Make Gentle Changes to Diet

Small, sustainable changes (like drinking more water or eating less sugar) can help reduce inflammation and support long-term goals.

When to See a Podiatrist

If foot pain is stopping you from walking, exercising, or enjoying your daily life, it’s time to get it checked out. At Pomona Valley Podiatry, we take a full look at your foot structure, lifestyle, and symptoms to come up with a plan that works for you.

You don’t have to be at your “goal weight” to deserve real foot pain relief right now.

You Deserve to Feel Good on Your Feet

There’s no shame in needing support. Foot pain is frustrating, but you’re not stuck with it. With the right care—like custom orthotics, targeted treatments, and simple lifestyle tweaks—you can move with more comfort and confidence.

We’re here to help you every step of the way. If you’re looking for foot pain treatment in Pomona, give us a call. Let’s take that pressure off—together.