Pregnancy & Your Feet

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Background

Pregnancy brings exciting changes, including those to a woman’s feet, which can lead to common but often overlooked foot complaints. As weight increases and the abdomen grows, a woman’s centre of gravity shifts forward, altering the forces on the bones and joints of the knees, ankles, and feet. Additionally, hormones released during pregnancy relax the ligaments in the feet, further contributing to changes.

Common issues include flattening of the feet and arches (pronation) and swelling (oedema), which can cause pain in the heel, arch, and ball of the foot. Pregnant women may also experience leg cramps, varicose veins, and sciatica pain shooting down the legs. These symptoms can significantly impact walking and overall comfort, making it important for expecting mums to address foot problems promptly and adopt effective care strategies.

pregnant woman holding her right foot in her hands, pregnancy & your feet

Table of Contents

Flat Feet (Pronation)

Flat feet, or excessive pronation, occurs when the arch flattens and the feet roll inward while walking or standing. This places significant stress on the soft tissues and muscles in the feet and legs, including the plantar fascia, which stretches from the heel to the forefoot. As a result, pregnant women are more prone to developing plantar fasciitis.

Excessive pronation also increases strain on other areas, including the calves, shins, and back muscles. The additional weight gain during pregnancy can further exacerbate these symptoms, causing discomfort and worsening pain as the pregnancy progresses through the trimesters.

Swelling (Oedema)

Oedema, or swelling in the feet, commonly occurs in the later stages of pregnancy. It happens when extra fluid pools in the feet and legs as the body’s fluid balance shifts. The growing uterus puts pressure on blood vessels in the pelvis and legs, slowing circulation. Swollen feet can feel tight, uncomfortable, and may appear purplish. This can put pressure on the soft tissues and make it difficult to fit into shoes. If the swelling extends to the face or hands, it’s important to contact a doctor immediately.

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Treatment And Prevention

The good news is that both excessive pronation and swelling during pregnancy can be managed to help you walk more comfortably.

For managing pronation, wearing supportive shoes with built-in arch support is key. Many women also benefit from custom foot orthotics, which provide additional relief by offering the right arch support and heel posting to correct excess pronation. Opt for footwear that provides extra support and shock absorption.

Treating pronation not only offers pain relief and comfort but also helps prevent other foot problems such as plantar fasciitis, heel spurs, metatarsalgia, tibialis posterior tendonitis, and bunions.

To minimize swelling in the feet, try the following:

  • Elevate your feet regularly, especially if sitting for long periods, by using a small stool.
  • Wear well-fitting shoes, avoiding narrow or short footwear that constricts circulation.
  • Have your feet measured throughout pregnancy, as they may change size.
  • Choose seamless socks to avoid constricting circulation.
  • Take breaks during long drives to stretch and promote circulation.
  • Exercise regularly; walking is particularly beneficial.
  • Stay hydrated by drinking plenty of water to help reduce fluid retention.
  • Eat a well-balanced diet and avoid excessive salt intake.

Swelling should typically be similar in both feet; if it is asymmetrical, it could indicate a vascular issue and should be checked by a doctor immediately.

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