Whether you are taking a GLP-1 medication or thinking about it, you may be planning to walk more, only to find your feet or ankles complaining. It is a common experience, especially when activity increases quickly. Building up your walking step by step, with the right shoes and some foot strength, can help keep it comfortable.

Why feet can ache when you start walking more

Your feet absorb a lot of force with every step. When you start walking more, the tissues in your feet and ankles, like the plantar fascia along the sole of your foot and the Achilles tendon at the back of your heel, need time to adapt.

Losing weight eases some of the load on your feet, which can help over time. But if your activity goes up faster than your feet can adapt, they may become sore. This is especially common in the heel and arch.

Why muscle matters as your weight changes

When you lose weight, some of what you lose is muscle, not just fat. With GLP-1 medications, research suggests this can be a significant share of the weight lost. Your calf and foot muscles help absorb load with every step, so keeping them strong helps protect your feet and ankles.

Building up your walking gradually

A steady build-up gives your feet time to adapt. Some ideas:

• Start with short walks at a comfortable pace.
• Add a few minutes every week, rather than a lot at once.
• Spread walks across the day if longer ones make your feet sore.
• Choose flat, even paths to begin with.
• Have a rest day or a lighter day after a longer walk.
• Try walking poles on longer walks, which can take some load off your feet and ankles.

Check how your feet feel the next morning. A mild ache that settles by the next day is usually fine. If your feet are sorer, ease back a little for a few days.

Choosing the right shoes

Supportive shoes can make a big difference. Look for:

• Cushioning under the heel.
• A secure heel that does not slip.
• Enough room for your toes.

If your shoes are well worn, the cushioning may have flattened. As your weight changes, you may find your feet change size or shape a little too, so it is worth checking your shoe fit every so often.

Building calf and foot strength

Something to try three or four times a week:

• Heel raises. Hold onto a worktop, rise onto your toes, pause, then lower slowly.
• Single-leg balance. Stand on one leg, holding onto something if needed.
• Toe presses. Sitting with your foot flat, gently press your toes into the floor without curling them.

If you would like to follow along, VIDA has short videos of heel raises you can use at your own pace. Start with a few repetitions and build up gradually.

Easing morning foot pain

If your heels or arches are sore first thing, some things to try:

• Before you get up, point and flex your feet and circle your ankles.
• Keep supportive shoes by your bed so you are not walking barefoot on a hard floor.
• Try a gentle calf stretch against a wall during the day.
• If your ankles feel puffy after a walk, raise your feet when you sit down.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Looking after your energy

GLP-1 medications reduce your appetite, which can make it harder to eat enough to fuel more walking. Planning longer walks for after you have eaten, and staying hydrated, can help. Eating enough protein supports your muscles too. If you feel dizzy or unwell when you walk, it is worth speaking to your prescriber.

If you are still deciding

If you are considering a GLP-1 medication, you do not need to wait to start looking after your feet. Building up your walking gradually, choosing supportive shoes and adding heel raises a few times a week will help your feet and ankles whatever you decide. If you do start treatment, your feet will be better prepared for walking more as your weight changes.

Keeping track

Your VIDA pain check-in is a good way to notice how your feet respond as you build up.

What to take away

• Build up walking gradually, adding a few minutes each week.
• Choose supportive shoes with cushioning under the heel.
• Strengthen your calves and feet three or four times a week.
• Check how your feet feel the next morning to guide your next walk.
• Speak to your prescriber if you feel unwell when walking.

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