Do Feet Actually Shrink When You Lose Weight?
When you embark on a weight loss journey, you might expect your clothes to fit differently, but did you know that your shoes might start feeling a bit roomier too? It’s true – your feet can actually “shrink” when you lose weight, though perhaps not in the way you might imagine.
Dr. Lauren Wurster, a spokesperson for the American Podiatric Medical Association, explains, “The overall bony structure of the feet doesn’t change, but the amount of soft tissue decreases.” This means that while your foot’s skeleton remains the same, the fat and fluid surrounding it can diminish.
Structural changes in the feet
When you carry excess weight, it puts additional pressure on your feet. Over time, this can cause the connective tissues in your feet to stretch out. As you lose weight, this pressure decreases, allowing these tissues to return to their natural state. This can result in your feet appearing smaller or narrower.
Loss of fat and reduced inflammation
Just as you lose fat from other parts of your body during weight loss, you can also lose fat from your feet. This reduction in fat tissue can contribute to a decrease in foot size. Additionally, excess weight can cause inflammation throughout the body, including in the feet. As you shed pounds, this inflammation may subside, further contributing to a reduction in foot size.
Improved circulation and reduced swelling
Carrying extra weight can impede circulation, especially in the extremities. This can lead to fluid retention and swelling in the feet. As you lose weight, circulation often improves, reducing swelling and potentially making your feet appear smaller.
How Much Weight Loss Affects Foot Size
While it’s possible for your feet to “shrink” when you lose weight, it’s important to note that significant weight loss is usually required to see noticeable changes in foot size.
Significant weight loss required
Dr. Rebecca Pruthi, a foot surgeon at Foot Care of Manhattan, notes that the amount of weight loss needed to affect foot size can vary from person to person. However, a study published in 2017 found that volunteers who lost between 50 to 100 pounds saw their shoe sizes decrease by one full number on average.
Potential for changing shoe size
If you’ve lost a substantial amount of weight, you might find yourself needing to shop for new shoes. This change can be quite dramatic for some individuals. As Dr. Pruthi explains, “The foot’s tendons and ligaments stretch in response to weight from the rest of the body. Losing weight reduces some of that pressure, so the foot doesn’t fan out as much.”
Changes in width as well as length
It’s not just the length of your foot that might change – you may also notice a decrease in width. Some people find they need to switch from wider shoe sizes (like EE) to standard widths (like D) after significant weight loss.
Other Factors That Can Change Foot Size
While weight loss can certainly affect foot size, it’s not the only factor that can cause changes in your feet. Here are a few other reasons you might notice your feet changing size:
Pregnancy
Pregnancy can have a lasting effect on foot size. Dr. Wurster explains, “When a person is expecting, the body increases production of the hormones relaxin and progesterone, which loosen ligaments and relax joints to help the pelvis widen for childbirth. This also relaxes the foot ligaments, causing arches to lower and leading to a larger foot.”
Aging
As we age, our feet can naturally spread. Dr. Pruthi notes, “Over time, feet can spread as ligaments in the foot naturally become more lax. Fat pads on the balls of the foot and heel may also thin with age, decreasing the foot’s overall width and depth.”
Medical conditions like arthritis
Certain medical conditions can alter the structure of bones in your feet, affecting their shape and size. Dr. Wurster points out, “Arthritis can lead to irregular bony growths—called osteophytes—and changes in the foot position, including arch collapse.”
Benefits of Smaller Feet After Weight Loss
While needing new shoes might seem like an inconvenience, there are actually several benefits to having smaller feet after weight loss:
Reduced foot pain
With less pressure on your feet, you may experience a reduction in foot pain. This is particularly true for conditions like plantar fasciitis, which can be exacerbated by excess weight.
Improved biomechanics and gait
Weight loss can lead to improved foot function. Dr. Pruthi explains, “Weight-related stress on feet can increase the risk of pain and injury by flattening arches and leading to over-pronation, a rolling in of ankles when walking or running. Losing weight may improve overpronation and arch form.”
Lower risk of foot injuries
With improved biomechanics and less stress on your feet, you may be at lower risk for foot injuries. This can make it easier to stay active and maintain your weight loss.
FAQs
Is the change in foot size permanent after weight loss?
In most cases, the change in foot size after weight loss is permanent, as long as you maintain your new weight. However, if you regain the weight, your feet may return to their previous size.
Can losing weight help with existing foot problems?
Yes, weight loss can often help alleviate existing foot problems, especially those related to excess pressure on the feet, such as plantar fasciitis or general foot pain.
How long does it take for feet to shrink after weight loss?
The time it takes for feet to shrink after weight loss can vary depending on the individual and the amount of weight lost. Generally, you may start to notice changes after losing a significant amount of weight, typically 50 pounds or more.
Will everyone’s feet get smaller when they lose weight?
Not everyone will experience a noticeable change in foot size with weight loss. The extent of change can depend on factors such as how much weight is lost, individual body composition, and genetics.
Should I buy new shoes immediately after losing weight?
It’s a good idea to wait until your weight has stabilized before investing in a new shoe wardrobe. This ensures that any changes in foot size have settled and prevents you from needing to buy new shoes multiple times.
Can weight loss affect my shoe width as well as length?
Yes, weight loss can affect both the length and width of your feet. You may find that you need shoes with a narrower width as well as a smaller size.
Are there any exercises I can do to maintain foot health during weight loss?
Foot exercises like toe curls, ankle rotations, and arch stretches can help maintain foot strength and flexibility during weight loss. Always consult with a healthcare professional before starting any new exercise regimen.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. The information provided should not be used for diagnosing or treating any health problem or disease. It is not a substitute for professional care. If you have or suspect you may have a health problem, you should consult your health care provider. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.