Pregnancy brings many changes to the body, and your feet are no exception. Most expectant mums focus on common changes like a growing belly and hormonal shifts, but the feet often get overlooked. The feet are the foundation, supporting your growing and changing body and can suffer from various discomforts during pregnancy. Understanding these changes can help you stay comfortable and take better care of your feet throughout your pregnancy. Here are five important things every pregnant mum should know about their feet and tips to help yourself at home.
1. Swelling (oedema) is common and can be uncomfortable
It is common for pregnant women to experience swelling, particularly in the feet and ankles. Blood volume and fluid retention increase during pregnancy to support a growing baby, and therefore mild swelling is normal. If it becomes uncomfortable, especially in the third trimester, try these tips to reduce the swelling:
- Elevate your feet when sitting or lying down to encourage fluid circulation.
- Stay active by taking short walks and stretching your legs.
- Wear comfortable shoes with good support and avoid tight footwear.
- Stay hydrated to help your body flush out excess fluids.
- Avoid standing for long periods, as this can make swelling worse.
If you experience sudden or severe swelling, especially in one leg or with pain, please contact us at the clinic or call your doctor immediately, as it could be a sign of a more serious condition like preeclampsia or deep vein thrombosis (DVT).
2. Your feet may grow (sometimes permanently)
Many women notice that their shoe size increases during pregnancy. This is due to a hormone called relaxin, which helps loosen ligaments in preparation for childbirth. This affects the ligaments in your feet and may cause your arches to flatten. This combined with weight gain and increased pressure can lead to your feet growing half a size or more, and for some women this may be permanent. If your shoes are tighter during pregnancy, wear a larger size to give the feet relief otherwise they may cause unnecessary aches and pains.
3. Foot discomfort and plantar fasciitis are more likely
The extra weight you carry during pregnancy places additional strain on your feet, particularly on the arches and heels. This can lead to plantar fasciitis, a condition that causes heel pain due to inflammation of the tissue band along the bottom of the foot. If your feet are aching, try these tips:
- Wear shoes with good arch support and avoid completely flat footwear which puts more strain on the tissue band under the foot.
- Use orthotic insoles if you feel pain in your arches.
- Stretch your feet regularly, especially in the morning and before bed.
- Massage your feet and apply ice packs if you experience soreness.
4. Varicose veins and leg cramps can affect your feet
During pregnancy, increased blood flow and hormonal changes can lead to varicose veins, which may cause aching or throbbing in the legs and feet. Some women also experience painful leg cramps, especially at night, due to changes in circulation and increased pressure on the nerves. If you’re experiencing any of these symptoms, here are ways to improve circulation:
- Wear compression socks to support blood flow.
- Stretch your calves and feet before bed.
- Drink plenty of water and investigate increasing magnesium in your diet to help prevent cramps.
5. Your balance and stability may change
As your belly grows, your centre of gravity shifts, which can make you feel less stable on your feet. This increases the risk of falls especially in the later stages of pregnancy. Relaxin loosens the ligaments in your feet and ankles which can also make them feel less steady. Here are some important things to remember to remain steady on your feet during pregnancy:
- Invest in supportive footwear, wear low-heeled or flat shoes with good grip to reduce the risk of slipping.
- Be extra cautious on stairs and uneven surfaces.
- Try prenatal yoga or light exercises to improve balance and strengthen your legs.
Make a time to have your feet checked at a Sanders Podiatry Clinic – Linden Park, Stirling and Mt Barker
Your feet work hard during pregnancy, so taking good care of them can help you stay comfortable and safe during these important months, as well as help you to recover faster post pregnancy. Whether it’s swelling, foot pain, or balance changes, understanding these common foot problems can help you manage them more effectively. If you have any concerns about your feet, or if you’d like a general podiatry check to ensure they are supporting you well throughout your pregnancy, give us a call here at Sanders Podiatry and one of our family friendly podiatrists will be here to help.
Call us to make an appointment with one of our experienced podiatrists.
Sander Podiatry Adelaide – 08 8379 1456 (Greenhill Podiatry)
Sander Podiatry Stirling – 08 8339 3344
Sander Podiatry Mount Barker – 08 8370 1590