Pregnancy is a joyful time but sometimes it can be a real pain in the feet. The average length of a pregnancy is 40 weeks or 280 days. During this time, a woman’s body undergoes many changes. Some of these changes are obvious like weight gain while many others are not. An often overlooked area of health during pregnancy is foot health. The myriad of changes that happen during this time can have lasting effects on your body beyond pregnancy. It is important to focus on proper foot health to prevent issues and equally important to address any issues as they happen. Being mindful of foot health is an important component of maintaining comfort and well-being during your pregnancy and into motherhood.
Physical Changes During Pregnancy:
1. Weight Gain:
Weight gain in the body will cause increased pressure on the feet and legs. The weight gain in pregnancy is no exception. Each pound of weight gain can add two to three times more pressure into the foot as we walk and move. Also, in pregnancy, the center of gravity in the body shifts as weight gain is centered around the abdomen and developing baby. The increased pressure on the feet can lead to changes in gait and foot mechanics. Combined with the other changes that occur in the body during pregnancy, this can lead to feet and leg problems.
2. Hormonal Changes:
Hormonal changes occur during pregnancy which also influence the feet. The hormone relaxin, which is released by the body to allow safe passage of the baby through the birth canal, leads to the ligaments becoming more flexible. This hormone can result in wider, longer, and more flexible feet. The increased flexibility can cause increased pronation, a natural inward rolling of the foot, leading to changes in the arch structure and more flattening of the arch. The amount of pronation can increase throughout pregnancy as the body adapts to weight gain and changes in the center of gravity. This increased flexibility can also cause muscles and tendons to overwork, leading to foot fatigue, foot pain, arch pain, or plantar fasciitis.
3. Increased Susceptibility to Infection:
Changes in the immune system as the body refocuses its energy on the developing baby can lead to an increased susceptibility to infections. This may result in painful ingrown nails, or the development of plantar warts or fungus of the nails or skin. At the first sign of any of these issues, one should immediately seek the care of a podiatrist and not attempt to address these issues themselves. Be certain to mention when you schedule your appointment that you are pregnant.
Pre-Existing Contributing Factors to Foot Issues During Pregnancy:
Pregnancy will exacerbate any pre-existing foot weaknesses or structural issues. The weight gain of pregnancy combined with increased pronation can overload the muscles, tendons, and ligaments of the feet, especially if there was some weakness or deficits prior to pregnancy or previous injuries.
Pronation, the natural inward rolling of the foot, can increase due to weight gain and ligamentous laxity, leading to overpronation. This can cause the muscles, ligaments, and tendons to become overloaded as they struggle to maintain proper foot alignment. Poor foot alignment can also affect posture, contributing to leg pain, knee pain, and low back pain as pregnancy advances.
Women with flat feet, overpronation, hypermobility, or previous injuries involving the feet, ankles, knees, hips, or lower back may experience worsening issues as pregnancy progresses. In severe cases, increased joint laxity may affect balance, increasing the risk of falls. Poor footwear choices can further exacerbate these problems.
Foot Problems During Pregnancy:
1. Swollen Feet (Edema)
The growing baby will put pressure on the veins in the legs, impacting blood flow and causing fluid buildup, which appears as puffy ankles, feet, and sometimes legs. This can be managed by:
- Elevating the feet when resting.
- Wearing comfortable supportive shoe gear.
- Avoiding prolonged standing.
- Staying properly hydrated.
- Using compression socks.
2. Flattening of the Feet
The hormone relaxin relaxes foot ligaments, causing arches to flatten, which may manifest as foot pain, especially in the arch and heel area, or as knee or low back pain. This discomfort may be greatest with the first steps after waking or after standing. This can be helped by:
- Wearing supportive shoes with good arch support.
- Avoiding unsupportive shoes like flip-flops.
- Avoiding being barefoot.
- Performing foot strengthening exercises.
- Using supportive insoles specifically designed for pregnant women.
3. Plantar Fasciitis
Plantar fasciitis occurs when the plantar fascia becomes inflamed due to increased weight and stress. Symptoms include heel pain, especially with the first steps upon waking or when wearing unsupportive shoes. This can be managed by:
- Icing the affected area.
- Stretching the calf muscles and plantar fascia daily.
- Wearing supportive shoes with good arch support.
- Using supportive insoles designed for pregnant women.
4. Bunions
Bunions can occur or worsen due to changes in weight and ligamentous laxity. Pain and discomfort can be helped by:
- Wearing well-fitting shoes that do not pressure the area.
- Using foot strengthening exercises.
- Using bunion pads and spacers.
- Using supportive insoles designed for pregnant women.
5. Foot Hypermobility
Hormonal changes can exacerbate foot hypermobility, causing foot pain and impacting the legs, knees, hips, and back. Supportive shoes and insoles can reduce discomfort.
6. Balance Problems
Changes in posture, ligamentous laxity, center of gravity, and overpronation can challenge balance and increase fall risks. Supportive shoes and insoles can help.
7. Back Pain
Back pain can result from changes in posture, ligamentous laxity, overpronation, and poor shoe choices. Supportive footwear and insoles can alleviate this.
8. Ingrown Toenails
Changes in skin and nails, along with swelling, can lead to ingrown toenails. These should be addressed by a podiatrist.
Importance of Caring for the Feet During Pregnancy
Proper foot care is essential for a healthy and active pregnancy. Supportive shoes and insoles help maintain stability, improve posture and balance, distribute weight evenly, and reduce strain on the feet, ankles, legs, hips, knees, and back.
Additional Foot Care Recommendations During Pregnancy:
- Foot Exercises: Strengthening and stretching exercises can improve stability and alignment.
- Good Posture: Proper support can reduce joint strain.
- Compression Socks: Help reduce swelling and improve circulation.
- Rest and Elevation: Elevate the feet to reduce swelling.
- Hydration: Stay hydrated with non-caffeinated beverages.
- Healthy Weight Maintenance: Reduces foot and leg stress.
- Avoid Prolonged Standing/Sitting: Take breaks and elevate feet.
- Proper Hygiene: Keep feet clean, dry, and moisturized.
Podiatrist Consultation: Seek professional help for persistent foot issues.
Concluding statement:
Prioritizing foot health during pregnancy will significantly improve your comfort, leading to a healthier and more active pregnancy. Your feet are the wheels of this special journey and deserve TLC.
