Managing Foot Pain During Pregnancy

You’re pregnant and are looking forward to meeting your bundle of joy. Your body is undergoing tremendous change as it now supports two lives. Your feet aren’t immune to pregnancy changes. Swelling, weight gain, loosening ligaments, and hormonal shifts all contribute to the added strain on your feet.

Board-certified Artin Shakhbandaryan, DPM, with Step By Step Foot and Ankle Center, can help you navigate foot issues during pregnancy. A major complaint is foot pain. In fact, 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.”

Following are common sense strategies to help you manage foot pain and keep moving during your pregnancy. 

Purchase shoes with good support 

Are your feet suddenly talking to you during your pregnancy? Perhaps you’ve never had a problem with foot pain before, but now you’re feeling a burn or an ache. You’ve gained weight fairly rapidly, and your feet and legs bear the brunt of the extra pounds. 

Did you know that your feet may grow a full shoe size during your pregnancy? Pregnancy hormones are flooding your body. One result is a loosening of ligaments to prepare for the birth. Your feet expand as well as your hips. 

Visit a reputable shoe store with knowledgeable personnel. Make sure the salesperson measures your foot. Choose shoes with no heel, supportive arches, and a cushioned insole to help alleviate pressure on sore spots.

Put your feet up when you can 

You may not recognize your legs and ankles at some point during your pregnancy. They’re easily swollen. When pregnant, your body produces more blood and retains more fluid to ensure proper nutrients for your growing baby.  Extra fluid can account for up to 25% of weight gain during pregnancy. So swelling is a part of the journey. 

Whenever you can, raise your legs above your heart. Prop them on pillows and relax in a recliner. Resting frequently and keeping your feet elevated for 15-20 minutes can make a big difference in managing pain and reducing swelling.

You should monitor swollen legs and ankles. Swelling should be gradual during the pregnancy. If your swelling comes on suddenly, let your OBGYN know. Sudden swelling can indicate other issues unrelated to the normal fluid accumulation during pregnancy.

Stretch every day 

Performing gentle stretches for your feet, calves, and ankles helps improve circulation and ward off stiffness. YouTube has many helpful videos of easy stretches that help relieve tension. 

Hydrate 

Don’t forget to stay hydrated. Limiting water intake doesn’t help reduce swelling in your feet or ankles. Staying well-hydrated helps reduce swelling and flushes out excess fluids that may contribute to foot discomfort. 

Wear supportive shoe inserts 

Your drugstore carries over-the-counter inserts to place inside your shoes. These are usually made of a soft gel material and help to cushion your feet. 

If your pain is severe, we can fit you with custom-made orthotics that distribute your weight evenly across your feet. Custom orthotics can help correct faulty foot biomechanics that pregnancy has exacerbated. 

Give your feet a nightly soak 

Treat yourself to soaking your feet in a warm Epsom salt bath every night. You’re absorbing magnesium and sulfate through your skin which can help ease muscle tension and foot pain. 

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.

If your foot pain doesn’t resolve… 

If self-care remedies don’t work and you have persistent foot pain, call Step Foot and Ankle Center or book an appointment online. Don’t let foot pain rob you of the joy of this momentous time in your life.