Pregnancy is a time of incredible change, and your feet feel it just as much as the rest of your body. If you’re expecting and noticing swelling, aches, or even changes in your shoe size, you’re not alone. At Central Arkansas Foot and Ankle Specialists, we work with expecting mothers every day to help them stay comfortable and mobile through every trimester.
Understanding the connection between pregnancy and foot health can help you prevent pain and manage symptoms before they disrupt your day. Let’s break down what you need to know.
How Pregnancy Affects Your Feet
Pregnancy triggers a wide range of changes in your body, and many of them can directly impact your feet and ankles. Hormones, weight gain, and changes in posture all play a role in why your feet may feel different during this stage of life.
Weight Gain and Added Pressure
As your body grows to support your baby, you naturally gain weight. This puts more pressure on your arches, heels, and ankles. The extra load can lead to pain, especially if you’re standing or walking for long periods of time. For women with pre-existing foot conditions like flat feet or plantar fasciitis, pregnancy can intensify symptoms.
Hormonal Changes and Ligament Loosening
Pregnancy causes your body to release a hormone called relaxin, which helps soften ligaments to prepare for childbirth. But relaxin doesn’t only affect your pelvis—it also impacts the ligaments in your feet and ankles. Weakened ligaments can cause your arches to flatten, increasing the likelihood of instability and foot fatigue.
Fluid Retention and Swelling
Edema, or swelling from fluid buildup, is extremely common during pregnancy, particularly in the third trimester. It can make your feet feel tight, sore, and heavy, especially at the end of the day. This is often worse during hot Arkansas summers or when you’ve been on your feet for hours.
Common Foot Problems During Pregnancy
Not all foot pain is the same. Here are some specific issues we see most often in relation to pregnancy and foot health.
1. Overpronation
As your arches flatten, your feet may start to roll inward when you walk. This is known as overpronation, and it can lead to heel pain, shin splints, and discomfort in your knees and hips. Supportive footwear and orthotics can help reduce the strain caused by this change in gait.
2. Plantar Fasciitis
The plantar fascia is a thick band of tissue that runs along the bottom of your foot. With added weight and stress, this tissue can become inflamed, leading to sharp heel pain—especially first thing in the morning. Pregnancy can trigger or worsen this condition.
3. Swollen Ankles and Feet
Swelling can range from mild puffiness to uncomfortable tightness. While it’s not always a cause for concern, persistent or uneven swelling should be discussed with your OB-GYN. Compression socks and elevation are two simple ways to manage the symptoms at home.
How to Care for Your Feet During Pregnancy
The good news? You don’t have to suffer through foot pain just because you’re pregnant. There are several practical things you can do to support your feet and stay more comfortable.
1. Choose Supportive Footwear
Skip the flip-flops and ballet flats for now. Shoes with good arch support, shock absorption, and a wide toe box will keep your feet better aligned and reduce pressure on key areas. A small heel, not completely flat, is actually ideal for balance and support.
2. Elevate and Ice When Needed
At the end of a long day, prop your feet up to encourage circulation and reduce swelling. Adding a cold compress or ice pack can help bring down inflammation if your ankles or feet feel especially sore.
3. Stretch and Strengthen
A few light exercises can go a long way toward keeping your feet and ankles in shape. Try ankle circles, toe curls, and calf stretches to relieve tightness and improve blood flow. Staying active with walking or swimming can also prevent stiffness.
4. Use Orthotics or Insoles
Custom orthotics or over-the-counter inserts can provide much-needed support for arches that are starting to collapse. They’re especially helpful if you’re on your feet all day for work or chasing around little ones at home.
When to See a Foot Specialist
Pregnancy and foot health are closely linked, and not all discomfort is “normal” or should be ignored. If you’re experiencing any of the following, it’s time to check in with a podiatrist:
- Persistent heel pain that doesn’t improve with rest
- Swelling that’s uneven or painful
- Tingling or numbness in your toes
- Difficulty walking or keeping your balance
- Foot pain that disrupts your sleep
At Central Arkansas Foot and Ankle Specialists, we’re here to support you through every step of your pregnancy journey. We’ll assess your symptoms, provide practical solutions, and make sure your foot health doesn’t get in the way of enjoying this important time in your life.
Healthy Feet for a Healthy Pregnancy
Pregnancy brings enough changes, foot pain shouldn’t be one of them. With a little awareness and the right support, you can keep your feet comfortable and functioning through all nine months and beyond.
If you’re experiencing issues related to pregnancy and foot health, schedule an appointment with us today. We’re proud to serve Arkansas families with expert, compassionate care that supports every stage of life. Let us help you stay on your feet, comfortably, confidently, and pain-free.