Pregnancy brings incredible physiological changes; unfortunately, your feet are not immune to these changes! Swelling, weight gain, loosening ligaments, and hormonal shifts all contribute to the added strain on your feet.
Achy feet, swollen feet, and even plantar fasciitis can affect pregnant women. Foot pain is par for the course — all of the women observed in a 2023 study in the journal Foot reported foot pain and reduced vigor in the third trimester — so the question isn’t so much “if you’ll get foot pain” but rather “how to manage it during pregnancy.”
Here’s how you can help manage foot pain and keep moving comfortably throughout your pregnancy, courtesy of David E Biss DPM and the Concord Podiatry team.
You probably knew you needed a new wardrobe to accommodate your growing baby bump, but did you know you’ll probably need some new kicks? That’s because your feet expand during pregnancy!
Thanks to the hormone relaxin, the ligaments in your body loosen up in preparation for birth. In response to relaxin, your feet can expand from half a shoe size to a full shoe size. So, your current shoes may not feel so great during pregnancy.
Get a professional fitting to make sure your new shoes fit. Choose shoes with no heel, supportive arches, and a cushioned insole (to help alleviate pressure on sore spots).
Your body retains more fluid during pregnancy. According to the American Pregnancy Association, this extra fluid accounts for up to 25% of weight gain during pregnancy.
So, it’s no wonder your feet, ankles, and legs are so swollen during pregnancy!
Elevate your feet whenever possible to reduce fluid buildup and help manage the swelling. Resting frequently and keeping your feet elevated for 15-20 minutes can make a big difference in managing pain and reducing swelling.
While gradual swelling is normal, sudden swelling isn’t. If your swelling comes on suddenly, let your OBGYN know. Sudden swelling can indicate other issues unrelated to the normal fluid accumulation during pregnancy.
Gentle stretches for your feet, calves, and ankles can improve circulation and alleviate stiffness. Try rolling your foot over a tennis ball to massage out any tight spots, or practice simple calf stretches to relieve tension.
If your feet are swollen, don’t skimp on your water intake. That won’t help. Hydration is even more important. Staying well-hydrated helps reduce swelling and flushes out excess fluids that may contribute to foot discomfort.
Custom or over-the-counter orthotic inserts can help distribute your weight evenly across your feet. This is especially important if you develop plantar fasciitis during pregnancy. Plantar fasciitis happens when your plantar fascia — the band of tissue that supports the arch of your foot — becomes inflamed. This can lead to pain in your heel and foot, especially in the morning or after sitting for a long time.
If your feet's muscles are achy, consider soaking them in a warm foot bath with ½ cup of Epsom salt. After your feet soak massage lotion on your heels to prevent heel cracks.
Don’t rub lotion between your toes, which can increase your risk of fungal infections.
Foot pain doesn’t have to overshadow this exciting time in your life. Simple adjustments to your routine and self-care habits can keep your feet comfortable.
If your foot pain doesn’t improve within a few days or impedes your ability to walk comfortably, don’t hesitate to contact our Concord or Plymouth, New Hampshire team.
Give us a call or use our online scheduling system to request an appointment.
