Babies Change Everything: The Impact of Pregnancy on Women's Feet

One of the most important parts of our body––our feet––are often overlooked during pregnancy and the postpartum period. Here’s how you can better support your body (and your little one, too).

To everyone on the outside, it’s obvious the way a body evolves during pregnancy. This transformative journey affects nearly every part of a woman’s anatomy, right down to her feet. Changes can be temporary or long-lasting, subtle or dramatic, and understanding them is crucial for maintaining comfort and mobility during and after pregnancy. Here are some common changes that occur in women’s feet during pregnancy, and best of all, how to support and care for this all-important body part.

WHAT HAPPENS TO FEET DURING PREGNANCY

Swelling (Edema): Many women experience swelling in their feet and ankles, particularly in the later stages of pregnancy. This occurs due to the body retaining more fluids and the growing uterus putting pressure on veins, thus reducing blood circulation.

How to Support: Elevating the feet whenever possible, staying hydrated, and avoiding long periods of standing or sitting can help reduce swelling. Compression stockings can also be beneficial. For soothing, end-of-day relief, take a bath with Epsom salt soaks (½ cup per quart of water) with a few drops of lavender oil.

Increased Foot Size: It’s not uncommon for a woman’s feet to grow by a half size or more during pregnancy. This change can be due to the loosening of ligaments caused by the hormone relaxin, which prepares the body for childbirth. It also affects the feet.

How to Support: Investing in well-fitting, supportive shoes is essential. Women may need to purchase a larger size or opt for footwear with soft leather or stretchy material to accommodate their changing foot size.

Flattening of the Arches: The extra weight gained during pregnancy can cause the arches of the feet to flatten, a condition known as overpronation. This can lead to foot pain, particularly in the heel and arch areas.

How to Support: Wearing shoes with good arch support, using orthotic inserts, and performing foot-strengthening exercises can help manage this issue. Custom orthotics may be necessary in some cases.

Increased Foot Pain: Foot pain, including heel pain from plantar fasciitis, can develop or worsen during pregnancy. The added weight and pressure on the feet, combined with hormonal changes and your biomechanics can contribute to this discomfort.

How to Support: Gentle calf stretching exercises, regular foot massages, and wearing cushioned shoes and orthotics can alleviate some of the pain. Ice packs and rest are also effective in managing discomfort.

Varicose Veins: Pregnant women are more prone to developing varicose veins in their legs and feet due to increased blood volume and pressure on the veins. This can cause discomfort and visible changes.

How to Support: Wearing compression stockings, elevating the feet, and avoiding prolonged standing can help reduce the risk and severity of varicose veins. Regular exercise can also improve circulation.

MY FEET WILL GO BACK TO NORMAL, RIGHT? MAYBE NOT. 

After childbirth, some of the changes that occurred during pregnancy may persist, while others gradually return to pre-pregnancy conditions. Some women find that their feet remain permanently larger or that their arches do not fully recover, leading to a new shoe size and shape of the foot. Foot pain, especially in the arch and heel, may continue after pregnancy. Wearing supportive footwear and using orthotic devices can help manage ongoing discomfort. While opting into different footwear or larger sizes may be a minor inconvenience, it’s worth the effort. Our feet are our foundation, and their health has a domino effect on the rest of our body.

HOW YOU CAN SUPPORT POSTPARTUM FOOT HEALTH AFTER THE BABY IS BORN

Gradually Return to Pre-Pregnancy Activities: After childbirth, it’s important to ease back into physical activities. Start with low-impact exercises like walking, stretching, and gentle yoga poses. As you begin to feel stronger, increase intensity. This will help avoid overstressing the feet.

Continue Wearing Supportive Footwear: Even after pregnancy, wearing shoes with good arch support and cushioning is important, especially if your foot size has changed or if you experience flattening of the arches.

Foot Exercises: Strengthening and stretching exercises can help restore foot function and alleviate pain. Focus on exercises that target the arches, toes, and ankles: Tracing the alphabet (capital letters) with your foot or trying to pick up marbles with your toes and dropping them into a cup. This helps strengthen the small, intrinsic muscles of the feet which aid in balance and stability. 

Monitor Foot Health: Pay attention to any persistent foot issues, such as pain, swelling, or varicose veins. If problems persist, consult a healthcare professional or podiatrist for further diagnosis and treatment.

BE PROACTIVE TO AVOID PAIN

Pregnancy marks the start of feeling as though everything is out of our control––including the size, shape, and comfort of our feet. But by taking proactive measures, women can mitigate the impact of these changes and continue to enjoy healthy, pain-free feet long after pregnancy. (And luxury shoes, too.)