What is ‘Ozempic feet’? Causes and how to manage it
Ozempic feet can lead to more noticeable wrinkles after weight loss and even discomfort while walking. Learn what causes it, plus how to treat and prevent it.
Inhoudsopgave
Taking a GLP-1 medication like Ozempic (semaglutide) — whether for diabetes, weight management, or other health needs — can bring about noticeable changes in your body. While weight loss is common, some people also experience changes in how their feet look and feel, a phenomenon that is sometimes called “Ozempic feet.”
“‘Ozempic feet’ refers to changes in the appearance of your feet that can happen when you lose fat quickly,” says Claire Morrow, PT, DPT, a physical therapist at Hinge Health. As fat stores shrink, the tops of your feet may look less full or even saggy. The fat pads on the bottoms of your feet can get thinner, which can sometimes cause discomfort or pain when walking or standing.
While these changes can be surprising, they aren’t harmful, and they don’t happen to everyone taking Ozempic or similar GLP-1 medications. It’s natural to feel frustrated by changes in the way your feet look or feel, but rapid weight loss from any cause — not just GLP-1 medications — can have a similar effect.
Although you can’t always prevent these changes, gradual weight loss and staying active may help you maintain muscle and support your foot health. Ahead, Hinge Health physical therapists explain how combining medications like Ozempic with exercise, eating enough protein, and making other lifestyle changes can help you adjust to (and manage) these cosmetic changes in your feet.
Reviewed by our clinical and medical experts
Richard Keyme, MD
Bijal Toprani, PT, DPT
Claire Morrow, PT, DPT
What is ‘Ozempic feet’?
Ozempic feet is an informal term for changes in the fullness or appearance of your feet that can happen after significant weight loss from taking Ozempic or other GLP-1 medications.
This class of drugs, originally used for type 2 diabetes, is now widely used for weight loss because the medications curb appetite, slow digestion, and promote weight loss. While losing weight can have many health benefits, it often leads to changes in body composition, including reductions in both fat and muscle mass. This is what contributes to the appearance of Ozempic feet.
Unlike natural age-related muscle loss or weight fluctuations from diet and exercise, Ozempic feet is primarily driven by rapid fat loss, including some contribution from muscle loss. When this fat in your feet is lost quickly, it can lead to sagging skin, more noticeable wrinkles, and deflated tops of feet. This doesn’t happen to everyone who takes Ozempic or other GLP-1 medications.
Causes of Ozempic feet
Several factors can contribute to the appearance of Ozempic feet when losing weight with GLP-1 medications. Rapid fat loss, loose or sagging skin, sun damage, and natural age-related changes can all play a role in how your feet look during and after weight loss. Understanding these causes can help you take steps to support healthy skin and maintain muscle mass.
Rapid fat loss. Your feet naturally store fat. They have thick, cushion-like fat pads under the heel and ball — where the most pressure happens when you stand or walk. These pads help spread out the weight on your feet and protect the bones and tissues from hard surfaces. “You can’t selectively keep fat in your feet when losing weight,” Dr. Morrow says. When you lose weight quickly, the fat in this area can shrink rapidly, which can lead to a deflated, sagging, or flattened appearance.
Muscle loss. There are about 20 muscles in your feet. Any time you lose weight, you can lose both muscle and fat anywhere in your body. Ozempic feet happens mostly because of rapid fat loss, though it’s possible the muscle mass in your feet could decrease, too.
Loose skin. The ability of the skin to bounce back after weight loss depends on factors such as collagen, elastin, hydration, and genetics. These individual factors help explain why some people have more pronounced Ozempic feet than others. “If weight loss is too rapid, the skin doesn’t have time to adjust,” says Dr. Morrow. “This can create loose or sagging skin on your feet, making it appear deflated.”
Sun damage. Spending a lot of time in the sun without UV protection (like sunscreen), can damage your skin over time. Ultraviolet (UV) light from the sun breaks down collagen and elastin — two proteins that help keep your skin firm and elastic. This can lead to premature wrinkles, age spots, and loose skin, according to the American Academy of Dermatology Association. These effects may become more noticeable (even on your feet) if you also lose weight rapidly.
Age-related changes. “Ozempic feet can affect people of all ages,” says Dr. Morrow. But since people naturally lose collagen, elastin, and muscle mass as they get older, this can make the effects of rapid weight loss more pronounced in older people. They may also find that their skin becomes thinner and less resilient with age, making it harder to adapt to changes in body composition.
Signs of Ozempic feet
Not everyone who takes Ozempic or other GLP-1 medications will experience changes in their feet. Whether you experience Ozempic feet or not can depend on factors like skin health, how quickly you lose weight, and genetics. Signs of Ozempic feet can include:
New or increased foot pain, especially when standing or walking
Increased tenderness or sensitivity in the soles
Noticeable veins in feet
Appearance of premature aging in the feet
More prominent bone structure in the feet
Noticeable loss of padding or aching at pressure points
Dry or flaky skin on the feet
Increased callus or blister formation
“Some people may also notice symptoms like tingling or coldness in their feet, which could be related to changes in circulation or nerves. If you notice these changes, reach out to your doctor to get it checked out,” says Dr. Morrow.
Treatments for Ozempic feet
While there’s no quick fix for Ozempic feet, the best ways to support your skin and muscles are to adopt a strength training routine, incorporate protein into your diet, and stay hydrated. Some approaches include:
Try physical therapy and targeted exercises. Targeted exercises can strengthen and increase mobility in your feet and lower body, helping to protect your feet, support healthy movement, and ease discomfort. This is especially important if you’re experiencing any foot pain. Regular movement also boosts circulation and can help your feet feel more comfortable as your body adjusts. “Strengthening and moving your feet regularly can help maintain comfort and function,” says Dr. Morrow. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
Stay consistent with strength training. When you’re taking GLP-1s, it’s important to maintain a whole-body strength training routine, as this can help preserve your overall muscle mass, though this may not help prevent Ozempic feet specifically. The Physical Activity Guidelines for Americans suggest doing at least two muscle-strengthening activities per week. Those taking GLP-1s may benefit from additional resistance training sessions. However, “there is currently no evidence that suggests that foot exercises can reverse Ozempic feet,” says Dr. Morrow.
Use supports like orthotics. If you’ve noticed a loss of padding in your feet, adding extra cushioning with shoe inserts or orthotics can help reduce pressure and protect sensitive areas. Supportive footwear and inserts can make walking and standing more comfortable, especially if your feet feel more sensitive as your body changes.
Eat plenty of protein. Protein can help you maintain muscle mass. “If you’re not eating enough protein as you lose weight, you can lose muscle,” says Dr. Morrow. Incorporating lean meats, fish, eggs, dairy, tofu, legumes, and protein shakes into your diet are some ways you can consume more protein throughout the day. Consuming a protein-rich meal after strength training is especially effective for supporting muscle recovery and subsequent growth. If you want more personalized advice tailored to your specific health goals, consider working with a registered dietitian.
Stay hydrated. Water supports protein metabolism, nutrient absorption, and circulation, all of which contribute to muscle repair and growth. Proper hydration can also help maintain skin and muscle firmness, which may improve the appearance of sagging after weight loss. Aim to drink at least half your body weight in ounces of water each day (about 75 ounces of water for a 150-pound person) to keep your muscles and tissues healthy.
Consider collagen supplements. Research shows that both oral and topical collagen supplements can help delay signs of skin aging, like dryness and loss of elasticity, with no major side effects. Either option can support your skin health.
Address any other foot issues with your doctor. Rapid weight loss from GLP-1 medications like Ozempic has occasionally been linked to nerve problems in the feet, including peroneal nerve neuropathy (sometimes called “drop foot”) or other forms of neuropathy that cause tingling, coldness, or numbness. This is especially important to watch for if you’re taking these medications to manage diabetes, as nerve changes may be more common to begin with in people with diabetes. “If you’re starting to notice increased numbness in your feet that makes walking difficult, that could be a sign that something bigger is going on and you should talk to your doctor,” says Dr. Morrow.
Exercises for Ozempic feet
Want expert care? Check if you're covered for our free program →- Calf raises
- Toe yoga
- Towel scrunches
- Ankle pumps
The above exercises can help support your foot health while taking Ozempic or other GLP-1 medications. Calf raises and ankle pumps improve strength and circulation, while toe yoga builds mobility and boosts blood flow to sensitive areas. Towel scrunches strengthen the muscles that support your arch, adding comfort and stability. These simple movements can help keep your feet healthy and comfortable as your body changes.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Can you prevent Ozempic feet?
Ozempic feet may not always be preventable, but there are things you can do to support your skin and overall health while taking GLP-1 medications. Exercising regularly, focusing on gradual weight loss, and wearing supportive footwear can help protect your skin and support your comfort as your body changes. These strategies include:
Stay active. Regular movement is key for maintaining muscle and supporting your overall health while taking GLP-1 medications like Ozempic. Include weight-bearing activities like walking or jogging to help preserve muscle and support bone health, Dr. Morrow says. It’s also important to balance aerobic exercise with strength training — both types of movement work together to help you feel stronger and more energized as your body changes.
Try to lose weight gradually. Rapid weight loss increases the likelihood of losing both fat and muscle, which can lead to more pronounced changes in your feet. Slow, steady weight loss allows your body to adjust while minimizing muscle breakdown. “If you’re taking a medication like Ozempic for weight loss specifically, talk to your doctor about your dose. They may be able to adjust your dose to help you lose weight more gradually,” says Dr. Morrow.
Change your footwear. Rapid weight loss can sometimes change the shape or size of your feet, so you might notice your shoes fit differently. If you’ve also lost some of the natural padding in your feet, consider switching to more supportive, cushioned shoes. Adding orthotics or cushioned inserts can further improve comfort and help protect your feet when standing or walking.
Eat healthy fats for skin health. Essential fatty acids, like those found in avocados, nuts, seeds, and olive oil, support skin elasticity and muscle recovery. Healthy fats also play a role in maintaining overall body composition and can help prevent excessive fat loss in certain areas.
Moisturize your feet. Research shows that serums containing ingredients like peptides, hyaluronic acid, and vitamin C can help reduce wrinkles and improve skin firmness and complexion. Moisturizing regularly is a simple way to support your skin’s health — even on your feet. Using a quality SPF sunscreen when in the sun can protect your feet from damage. Many drugstore brands contain these beneficial ingredients, so you don’t have to spend a lot to try them.
Give yourself a foot massage. Massaging your feet is a simple way to boost blood flow and support healthy skin. Even a quick rub when you’re putting on a moisturizer can help keep your feet comfortable and your skin more flexible. Using a foot roller can also stimulate circulation and encourage tissue repair.
Consider lifestyle modifications. Getting enough quality sleep and managing stress can support muscle recovery. Research has identified a link between poor sleep quality and collagen breakdown in the skin.
PT tip: Celebrate how weight loss can help your feet
“Losing weight often means less strain on your feet and lower body joints, which may lower your risk for common problems like plantar fasciitis,” says Dr. Morrow. Even if your feet feel different right now, know that these changes can be positive for long-term foot health. “Try using your renewed energy to move more, stay active, and gently strengthen your feet and legs,” says Dr. Morrow. “Every bit of movement counts.”
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
Looking for pain relief? Check if your employer or health plan covers our program
References
Rittie, L., & Fisher, G. J. (2015). Natural and Sun-Induced Aging of Human Skin. Cold Spring Harbor Perspectives in Medicine, 5(1), a015370–a015370. doi:10.1101/cshperspect.a015370
Kim, J. E., O’Connor, L. E., Sands, L. P., Slebodnik, M. B., & Campbell, W. W. (2016). Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis. Nutrition Reviews, 74(3), 210–224. doi:10.1093/nutrit/nuv065
Card, R. K., & Bordoni, B. (2023, April 8). Anatomy, Bony Pelvis and Lower Limb, Foot Muscles. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK539705/
Office of Disease Prevention and Health Promotion. (2021). Current Guidelines | odphp.health.gov. Health.gov. https://odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines
Al-Atif, H. (2022). Collagen Supplements for Aging and Wrinkles: a Paradigm Shift in the Field of Dermatology and Cosmetics. Dermatology Practical & Conceptual, 12(1), e2022018. doi:10.5826/dpc.1201a18
Tucker, J. M., & Ritchie, J. (2024). The Tirzepatide Drop: Beware of Slimmer’s Paralysis. Journal of Investigative Medicine High Impact Case Reports, 12. doi:10.1177/23247096241264635
Song, J., Kane, R., Tango, D. N., Vander Veur, S. S., Furmato, J., Komaroff, E., & Foster, G. D. (2015). Effects of Weight Loss on Foot Structure and Function in Obese Adults: A Pilot Randomized Controlled Trial. Gait & Posture, 41(1), 86–92. doi:10.1016/j.gaitpost.2014.08.013
Escobar, S., Valois, A., Nielsen, M., Closs, B., & Kerob, D. (2020). Effectiveness of a formulation containing peptides and vitamin C in treating signs of facial ageing: three clinical studies. International Journal of Cosmetic Science, 43(2), 131–135. doi:10.1111/ics.12665
Shao, L., Jiang, S., Li, Y., Shi, Y., Wang, M., Liu, T., Yang, S., & Ma, L. (2022). Regular Late Bedtime Significantly Affects the Skin Physiological Characteristics and Skin Bacterial Microbiome. Clinical, Cosmetic and Investigational Dermatology, Volume 15, 1051–1063. doi:10.2147/ccid.s364542