How Extra Weight Wears On Your Feet

Weight and Your FeetNo matter where on your body you carry extra weight, your feet and ankles end up bearing the load, and those few more pounds cause your posture and gait to change, which also can affect your arches and tendons.

Due to gravity alone, your feet are under constant pressure in addition to the demanding bio-mechanical task of carrying you through your daily routine, so it’s not surprising that being overweight can lead to foot problems.

Your Weight and Feet: Understanding the Relationship

Research has found that having too much body weight may increase your chances of a variety of painful conditions in the feet, including:

  • Tendon inflammation
  • Inflammation in the plantar fascia, the tough band of tissue in the sole of your foot
  • Osteoarthritis

You don’t have to be extremely obese to run into problems. “Even 25 extra pounds can tip the scales to more problems in the foot and ankle,” says James Mahoney, DPM, an associate professor of podiatric surgery at Des Moines University in Iowa.

And for people who are obese, the problems can multiply. Foot problems often develop from the changes in posture caused by carrying too much weight, says Dr. Mahoney. In these cases, the knees tend to come closer together while walking, which shifts the body weight to the insides of the feet. This can be bad for the arches and tendons in the feet and ankle, and lead to hip and back problems.

Your Weight and Feet: Specific Problems

Being overweight makes you more likely to develop several conditions that can lead to foot pain and other problems, such as:

  1. Gout. This condition is known for causing sharp, severe pain, typically in the big toe. It can also affect other joints in your feet and ankles. Gout develops when crystals of a substance called uric acid accumulate in your joints.
  2. Diabetes. Being overweight is one of the main factors that raise your risk of diabetes. Diabetes can cause numbness in your feet and can reduce the amount of blood flow that reaches your feet. As a result, you may develop small injuries without noticing them, and these injuries may heal very slowly and develop infections. These can grow into serious problems that can even lead to the loss of your feet.
  3. Peripheral arterial disease. This condition is marked by an accumulation of plaque in the walls of arteries in the legs. As a result, the flow of blood to the feet is reduced.

Your Weight and Feet: How to Get Moving

One problem that arises for people who have weight-related foot conditions is how to get the physical activity that helps in weight loss without causing foot injuries, Mahoney says. If you’re overweight and have concerns about hurting your feet, he recommends starting with low-impact aerobic activities, such as water aerobics.

In addition to working with your doctor to make sure your heart and lungs can handle the challenge from a new exercise program, talk to a podiatrist to make sure your shoes are the right size and offer the proper support. Be sure to start exercising gradually, and avoid activities that cause pain.


Weight gain due to pregnancy is hopefully a temporary condition, however many changes occur to the body and, as a result, women who are pregnant are more likely to be affected by certain foot conditions.


The most common foot-related symptom reported during pregnancy is foot pain, which usually results from flattening of the feet. The characteristics of the pain can vary widely, from a dull ache to a sharp or throbbing pain.

This occurs because the body weight of a woman increases significantly during pregnancy and it is distributed around the body differently to other weight gain. Specifically, the arch of the foot can flatten out and the feet roll inwards when walking, referred to as over-pronation. This can cause movement to become very painful and place additional strain on the feet, calves and back. Changes to the relaxin hormone during pregnancy are also thought to be associated with causing these effects.

To reduce the over-protonation and resulting pain, it is important for pregnant women to wear appropriate footwear that supports the arch of the foot. Orthotics that are designed to correct flattening of the feet can also be helpful in some cases.


Swelling of the feet, also known as edema, usually presents in the second or third trimester of the pregnancy. This occurs as a result of the increased blood volume and blood pressure, which leads to water retention and swelling in the legs and feet.

To reduce the swelling, it is important to keep moving regularly to move the circulation of blood and stop the fluid from pooling in the legs and feet. Taking short breaks to walk around during long periods of sitting can be helpful, in addition to raising the feet on a stool when sitting. Staying hydrated and reducing salt intake can also aid in reducing blood volume and reducing edema.


Ingrown toenails are more common in pregnant women, due to the changes in the size, shape and positioning of the foot. The nail is more likely to be pushed into the surrounding skin with tight-fitting shoes or socks, and it can be difficult to trim the toes correctly without help.

Regular salt-water baths can help to relieve the pain and the softened skin can gently pushed back and away from the nail to improve the condition.


Some women who are pregnant also experience hot or burning sensations in their feet, which result from hormonal changes that cause an increase in body temperature. These sensations can be heightened when the woman is fatigued and, in some cases, may inhibit sleep.


Cracked heels are also a common complaint, which is caused by changes in weight and posture associated with pregnancy. The heels tend to expand, leading to cracks if the skin becomes too dry.


There are a number of treatment techniques that can help to reduce the symptoms associated with foot conditions in pregnancy. These include:

  • Elevating the feet
  • Wearing appropriate footwear
  • Wear seamless socks that do not constrict circulation
  • Take regular breaks to stretch legs during long periods of sitting
  • Keep physically active with low-intensity exercise such as walking
  • Stay hydrated by drinking water
  • Avoid foods high is salt

Over-pronation of the feet can be managed by opting for appropriate footwear and the use of orthotics. Shoes should be comfortable with extra support and shock absorption, and orthotics can give additional support to the arch and heel of the foot to correct the positioning. A podiatrist can help in the process to examine the foot positioning and make recommendations as to the most appropriate orthotic for the situation.

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Ankle Sprain Causes, Support and Treatments

If you have suffered an ankle sprain before, you will know they are very painful. Ankle sprains can occur in different ways. They can happen while simply walking or while performing sports where running is involved. Myself, I have suffered a very painful experience last year with a severe left ankle sprain. This sprain took a long time to heal and my lifestyle was perturbed greatly. Most ankle sprains are the result of your ankle rolling inward or twisting. These movements will be caused by running especially in a stop and go situation or by umping. Volleyball players will often sprain ankles when jumping at the net to spike or to block a spike, as an example.

Ankle Sprain Definition

Ankle Sprain - Causes and Treatments

Ankle Sprain Can Be Very Painful

A ligament consists of strands and tissue fibers all together aimed at providing a structure, stability and strength to a particular joint of your upper and lower limbs. Damage to ligaments and inner soft tissues will ensue. In some cases a sprained ankle will also trigger a hairline fracture. When an ankle sprain occur, the ligament tissues will likely tear partially or completely. The amount of ligaments and the particular ligaments that are torn will determinate which degree is your sprained ankle.

When you sprain your ankle, you will definitely know it. In my case, I was playing floor hockey and my ankle rolled inward. I felt a pop in my ankle similar to a fracture and a sharp pain quickly followed. Swelling is instant to the trauma suffered by the rupture. The pop is due to the rupture of the ligaments and soft tissues. When it is a minor sprain, the individual will be able to walk on it cautiously. All ankle sprains should be examined a by a doctor and a x-ray performed to see if there is a fracture. Immediate response to an ankle sprain is to alleviate any weight to be put on the foot. A person should also avoid to remove the running shoe especially, if it is a high-ankle sports shoe. If there is extensive swelling, keep the show until seen by a doctor. You may see some bruising on the outer side of the injured foot. This bruising is caused by ruptured blood vessels when the sprain took place.

What are the causes of an ankle sprain?

As mentioned above, an ankle sprain is caused when your ankle twists or rolls inward or outward. A weak ankle will often be at the source of a sprained ankle.

Sports Injuries

Ankle sprains are often sees in sports injuries. Movements where excessive running is seen whether as a stop and go or different directions will cause the ankle to roll (inward or outward). Sports such as basketball, ball hockey, volleyball and soccer are the perfect examples where these ankle sprains will occur.

Biomechanical Conditions

Biomechanical conditions can also be a cause for ankle sprains. Biomechanical conditions are abnormalities in a person’s walking habits. Often seen, with people with having feet inclined inward and poor feet stability. This can be corrected with a custom fit orthotics inserted in a new pair of shoes. In stabilizing the foot with the orthotics, the person’s feet are balanced and the walking action is pushed in a forward movement instead of sideways.

High-Heeled Shoes

High-Heeled shoes (stilettos) are also a cause for ankle sprains. The sprain is caused when this actually shortening the Achilles tendon. As soon as the person initiates the running action with a flatter shoe a greater tension is put on the Achilles tendon. This tension can also cause ankle sprains.

What are the treatments for ankle sprains?

Ankle sprains are always treated in the same manner initially. Anybody suffering from an ankle sprain should apply the R.I.C.E principle immediately. R.I.C.E. consists of Rest, Ice, Compression and Elevation. Bing seen by a doctor immediately is also paramount. He / She will look at a possible x-ray to determine if there is also a fracture.

Ankle Sprain Ankle Support - Alex 9700-L

Alex 9700-L Ankle Orthotics

Sprained ankles can take from 4 to 8 weeks before it is back to normal. In some severe cases and depending on the age of the individual, sprained ankles can last for much longer. In my case it lasted up to a year.

Once healed, the person suffering from a sprained ankle need to rework, the stability of the ankle, its strength and its bio-mechanic. Physiotherapy will help to restore these components. It is also important to address the root case of the sprain, so it doesn’t re-occur in the future. For example, you may want to acquire new orthotics and a new pair of shoes if it is a bio-mechanic problem. One pair of orthotics that is great for rectifying bio-mechanic issues is the LightStep Perfect Balance Orthotic Insole. or the Alex Orthopedic 9700-L Ankle-Foot Orthotics.

 Protecting the Sprained Ankle

MedSpec ASO Ankle Support for your Ankle Sprain

MedSpec ASO Ankle Brace for Ankle Sprain

When returning to normal activities it ill be important to protect the ankle until it has regained its strength, stability and structure. Myself, I use the Med Spec ASO Ankle Stabiliser for ankle injuries, ankle sprains or strains – Black. It is not expensive and it has my full confidence when running. I have a large size and would recommend you make sure you have the right size when getting one. Some of my volleyball friends who also sprained their ankle in the past are using the full protection ASO Speed Lacer Ankle BraceEasy to apply brace for ankle strains, ankle sprains and ankle instabilities. (Large, Black) by MedSped. It is abit more pricey, but if you are active, you don’t want to re-injure the same ankle. So in this case, te price my be well worth it.

Other good brace for your ankles are: ZAMST 470613 A2-DX Left Ankle Brace, Black, Large, and the Webly Ankle OrthosisMedium – Powerful lace up support for ankle sprains, strains and injuries. (Medium) by Hely & Weber. Again, let me reemphasize that the protection is well worth the price. A ankle sprain leaves your ankle weaker and more prone to be sprained again. This is common in severe sprained cases.

I hope this article helps you and brings you back on track if you have suffered an ankle sprain. They are not fun experiences and they can be very painful. Depending on the severity, an ankle sprain can take a very long time to heal.

Feel free to comment below in our comment field area on any recommendations for an ankle sprain treatment or how you treated your own sprains.

Getting Diabetic Socks

When you are struck with diabetes, and you have to get the right diabetic socks, it can get complicated. There are so many to choose from and you are never guaranteed in getting something that you will be satisfied with. Today we looked at some of the best diabetic socks you can find on the market.

Types of Diabetic Socks


In our Happy and Healthy feet store, we have a great assortment of diabetic socks which are easy scalable in price. One that is quite used right now is the Caresox Euros OTC Graduated Compression. The Caresox Euros, of course manufactured by Caresox is the perfect sock created for lower limbs in mind. It provides great comfort and wellness.

Caresox Euros Diabetic Socks

Caresox Euros

Manufactured in Italy, the quick drying Silver DryStat fibers is anti fungal, anti bacterial and odor resistant. The Patented Graduated Compression improves circulation, stimulating blood flow vein return and reducing foot and leg swelling. The gradual compression makes you feel revitalized and energetic throughout the day.

Caresox is always on the cutting edge of technology and quality. With the Caresox Euros OTC Graduated Compression diabetic socks, they are doing it again.  They use a Silver infused long lasting Polypropylene Anti Bacterial – Anti Fungal – Anti Microbial. In summary what it means to you is that it reduces odor, fungus and bacteria growing from your socks.

Their easy maintenance are worry free. When washing them, the Quick Dry socks can be cool dry or hang dry. It helps in keeping your feet drier by wicking away any moisture. Its price is very modest and can be easily purchased for only $18.79, on sale from $29.99 (price subject to change).

Some of the features are:

• Superior fit and comfort and Easy On/Off
• Excellent support and Patented Graduated Compression
• Helps stimulate blood flow
• Flat Knit Toe Seam, maximizing protection

Try them out and see how you feel. It is a very good quality diabetic sock that will cater to your needs and give you the comfort and quality you are looking for.

Other notable diabetic socks


One other quality diabetic socks you will find in our Happy and Healthy Feet Store is the SKINS Men’s Essentials Compression Socks. Designed for men, these socks provide an excellent compression for unexpected swelling.

These socks will increase the effectiveness of your workouts and decrease your recovery time. They are used mainly for running but can be easily used for any physical activity. Its advanced moisture wicking exercise apparel piece has been engineered with Gradient Compression. The technology used allows the correct level of surface pressure to enhance circulation and increase oxygen delivery. In return, you will boost your power, speed, and stamina.

The SKINS fabric is designed with special anti-chafing yarns to reduce heat, friction, and the risk of blisters. It is available as a unisex sock as well and come s in all the common sizes (Extra Small, Small, Medium, and Large).

The Men’s Essential SKINS Compression Socks are engineered with a gradient compression technology. They are specifically designed to increase blood flow and oxygen delivery to working muscles allowing you to train harder and perform better.

SKINS Men's Essential Compression Socks

SKINS Men’s Essential

SKINS targeted muscle support also helps prevent muscle vibration and oscillation during activity. It also enhances the reduction of injury and helps you recover faster with less post-exercise muscle soreness. They have a unique fabrics which consists of flat lock stitching details and superior construction to deliver maximum benefit and muscle support.

Some of the features are:

• Increased blood flow and oxygen delivery through engineered gradient compression
• Superior moisture management keeps you cool and dry
• Special anti-chafing yarn reduces heat, moisture, friction and the risk of blisters.

An excellent compression sock for the active person. Ideal for running, the SKINS is excellent for any type of activity where your feet and legs are moving. At a price of $63.21, it is an excellent quality product for the money paid.  Check them out at our Happy and Healthy Feet Store