Pregnancy is a beautiful time in your life, but it brings many changes to your body, including your feet. As your baby grows, your feet may become sore, swollen, and uncomfortable. At The Hartland Podiatry Clinic, we have compiled a list of tips to help improve your foot health and overall quality of life during pregnancy. If you’re experiencing foot issues, contact our team for expert advice and an appointment.
1. Footwear During Pregnancy
- Well-Fitting Shoes
You will gain weight during pregnancy which exerts more pressure on your feet and can flatten your foot arches. Additionally, pregnancy triggers a surge in hormones, including relaxin, which loosens the ligaments throughout your body, including those in your feet. This can increase the length and width of your feet, as well as alter the foot arch and structure. Proper footwear can help alleviate some of the symptoms associated with these changes in your feet.
Your feet will likely increase in size during pregnancy, making your current shoes tight. Hormonal changes and increased blood volume can cause Oedema, where your feet and ankles swell, especially during the third trimester. Opt for shoes that fit well and allow your toes to move freely.
Tip: If you’re buying new shoes, try them on in the afternoon when your feet are at their largest.
- Arch Support
Hormonal changes and extra weight during pregnancy can cause or exacerbate flat feet, overpronation, and Plantar Fasciitis. Choose shoes with good arch support to help manage these conditions and reduce discomfort.
Tip: Try insoles if you’re current shoes fit but don’t provide proper arch support.
- Low Heel
Choose low-heel footwear to reduce pressure on your lower back and the ball of your foot, improving posture. High heels can cause foot and ankle pain and increase the risk of falls.
- Our Maternity Shoes or Orthotics
If you’re experiencing foot or ankle pain, consider investing in maternity shoes or orthotics. These can provide extra support and comfort, helping you manage pain and prevent further issues.
2. Breathable Socks
Choose socks made from breathable materials like cotton or moisture-wicking fabrics to keep your feet dry and comfortable. Avoid tight socks or stockings that can restrict circulation and increase swelling.
3. Compression Socks
Swelling and leg cramps are common in the third trimester of pregnancy. Thankfully, compression socks provide several benefits to help alleviate discomfort. Again, avoid compression socks that are too tight as these can restrict circulation instead.
- Reduced Swelling
During pregnancy, your body produces 50% more fluid, which can lead to swelling. Compression socks gently press your legs, helping to counteract this swelling.
- Better Circulation
As your uterus grows during pregnancy, it places more pressure on your veins. Additionally, certain hormones increase the risk of blood clots. Compression socks help prevent blood clots and blood pooling by gently tightening the veins in your legs.
- Preventing Varicose Veins
Pregnancy increases the risk of developing varicose veins, where the small valves that prevent blood from flowing backwards fail, causing blood to collect in the veins. This results in swollen, blue, or dark-coloured veins. Compression socks can help prevent this condition by improving circulation and supporting your veins.
4. Manage Swelling
Further methods for managing swelling include elevating your feet when you are resting. Place your feet on a pillow or stool when sitting or lying down. Moreover, staying hydrated helps to flush out excess fluids and reduce swelling.
5. Practice Good Foot Hygiene
The saying goes, ‘Look after your feet, and they’ll look after you.’ We encourage you to wash your feet daily with mild soap and warm water. Dry them thoroughly, especially between the toes, to prevent fungal infections. Also, keep your heels moisturised to prevent dry, cracked skin.
6. Exercise & Stretch
Strengthening and stretching your feet can be beneficial during pregnancy by improving blood flow, reducing swelling in the ankles, and preventing cramps in calf muscles.
Try these exercises:
- Foot Flexes: Bend and point your foot up and down 30 times.
- Foot Circles: Rotate each foot in a circle 8 times one way and 8 times the other way.
7. Toenail Care
Keep your toenails trimmed and filed to prevent ingrown toenails. If it’s difficult to reach your feet, consider visiting a podiatrist for professional care.
Book an Appointment at The Hartland Podiatry Clinic
Caring for your feet during pregnancy is essential to maintain your comfort and overall health. By choosing the right footwear, using compression socks, practicing good hygiene, and staying active, you can alleviate many common foot problems associated with pregnancy. If you need expert advice or care, don’t hesitate to contact The Hartland Podiatry Clinic. We are here to support you every step of the way.