PTTD and weight loss: How shedding pounds can help your feet
If you’re dealing with posterior tibial tendon dysfunction (PTTD) and you’ve been struggling with your weight, there’s something important you should know: losing even a few pounds can make a real difference in how your feet feel. It’s not about judgment or appearance, it’s about giving your body the best chance to heal.
The weight-PTTD connection
Your posterior tibial tendon does a heavy job. It supports the arch of your foot and helps you walk efficiently. When you’re overweight, that tendon absorbs extra force with every step, sometimes several thousand times a day.
Obesity is a significant risk factor for developing PTTD. The excess weight places chronic stress on the tendon, accelerating wear and tear. But here’s the encouraging part: losing weight can reduce that stress and give your tendon a better environment to recover.
How weight affects your feet
Think about it this way: for every pound of body weight, your feet absorb several pounds of force when walking. If you’re 20 pounds overweight, your posterior tibial tendon is dealing with the equivalent of an extra 60-100 pounds of stress per step. Over a day of walking, that’s thousands of extra pounds your tendon must support.
This extra load doesn’t just worsen PTTD—it can also:
- Slow down recovery from treatment
- Increase pain and inflammation
- Make it harder to participate in physical therapy
- Raise the likelihood of needing surgery
Benefits of weight loss for PTTD
The good news is that weight loss helps in multiple ways:
Reduced stress on the tendon — Less body weight means less force traveling through your feet with each step.
Easier movement — When you’re lighter, it’s easier to stay active, which supports overall foot health.
Better treatment outcomes — People at a healthier weight often see better results from both conservative treatments and surgery.
Lower inflammation — Carrying excess weight promotes systemic inflammation, which can worsen tendon pain.
Safe exercises to get started
If you’re new to exercise or haven’t been active due to PTTD pain, start slowly. The goal is to move more without stressing your feet:
- Swimming — Zero impact, great for burning calories
- Cycling — Low-impact cardio that’s gentle on your feet
- Water walking — The buoyancy reduces joint stress
- Seated exercises — Chair exercises, resistance bands
- Short walks — Start with 5-10 minutes on flat surfaces
Always talk to your doctor or physical therapist before starting a new exercise program, especially if you have PTTD.
Getting started with weight loss
You don’t need to lose 50 pounds overnight. Small, sustainable changes work best:
- Track what you eat — Awareness is the first step
- Add one serving of vegetables per day — Simple and effective
- Replace one sugary drink with water — Cuts significant calories
- Walk 10 minutes more — Build gradually
- Focus on protein and fiber — These keep you fuller longer
Realistic expectations
Weight loss takes time, and that’s okay. Aim for 1-2 pounds per week—that’s a sustainable pace that adds up. Even losing 10 pounds can reduce the stress on your feet noticeably.
Remember: every step you take toward a healthier weight is a step toward better foot health. Be patient with yourself, celebrate small wins, and keep moving forward.
Sources
- American Academy of Orthopaedic Surgeons (AAOS) - PTTD Risk Factors
- Journal of Foot and Ankle Research - Obesity and Tendon Disorders
- Cleveland Clinic - Posterior Tibial Tendon Dysfunction Overview