Pregnancy brings a lot of joy to many women. It is a wonderful experience, however, for some, it’s a pretty painful episode. To be clear, I’m not talking about pain around the abdomen but the foot pain during pregnancy on your feet. Important to realize, women, gain weight during pregnancy which can average between 25 to 40 pounds, which adds extra strain on your heels. Consequently, your weight gain can cause your ankle, feet, and arches to hurt during pregnancy.
Common foot problems during pregnancy
Pregnancy weight gain can put a lot of strain on your plantar fascia and cause it to become inflamed. For those of you who do not know what plantar fascia is, it is a thick tissue that runs across the bottom of your boot and connects your heel bone to your toes. Many pregnant women experience irritation and pain of the plantar fascia due to the added pressure that their bodies gain; which could lead to common foot problems including over-pronation, plantar fasciitis, and edema.
Over-pronation is very common among pregnant women. It happens when your foot begins to collapse, causing the foot to flatten which consequently adds stress to other parts of your foot. Your foot arch flattens out due to the extra weight and your feet begin to roll inwards while walking. This can cause strain and/or inflammation on your plantar fascia, potentially causing severe discomfort, which could potentially lead to other foot problems such as plantar fasciitis.
Plantar fasciitis is no joke which is pretty common among pregnant women. It occurs when your plantar fascia becomes inflamed and is stretched due to walking with no adequate support and/or weight gain. This common foot condition causes stabbing pain that usually occurs after the first steps in the morning.
Swollen feet during pregnancy is normal, which is known as Edema. Edema normally occurs in the latter part of pregnancy. Swelling is usually caused by additional blood and fluid accumulated during pregnancy. You can experience swelling in your legs, ankles, and feet. For whatever reason, if swelling is not symmetrical in both feet, this may be a serious problem so you should consult your doctor immediately
Tips to avoid foot pain during pregnancy
Now that you understand what is causing your swollen feet during pregnancy, there are a number of ways to help you eliminate or ease your aching feet. Remembering these strategies can make pregnancy just a little easier for you.
Eliminate Foot Pain during Pregnancy
- Ice. Apply an ice pack can reduce swelling and soothe your pain.
- Elevate. Put your feet up whenever possible or when they get swollen. Prop them up on a stool or something similar.
- Breaks. Take regular breaks to stretch your plantar fascia, legs, heels and calf muscles to encourage circulation.
- Exercise and walk. The more you move, the more your blood flows out of your legs and into the rest of your body.
- Slow down. As soon as you feel tired or pain, your body is telling you to cut and rest.
- Well-balanced diet. Maintain a well-balanced diet, avoiding salty and fatty foods.
- Drink plenty of water. Flush out excess fluids by drinking plenty of water.
- Comfortable footwear. Wear comfortable shoes that stretch to accommodate swelling in your feet.
How supportive footwear and orthotic insoles help reduce foot pain during pregnancy
One of the best ways to prevent your feet from swelling and ease your pain is by keeping your feet supportive with comfortable footwear and orthotic insoles. The best footwear during pregnancy is one that provides extra support and shock absorption to keep you on your feet pain-free. In addition, custom orthotics and over-the-counter orthotics can help prevent over-pronation while giving you firm, comfortable support. They will support your arch while stabilizing your heel and give you the support you deserve.
Don’t let foot pain during pregnancy ruin your experience
Pregnancy is a beautiful experience which brings a lot of joy to many women, so don’t let foot pain ruin this journey. Be sure to get yourself comfortable footwear and good pair custom orthotics or over-the-counter arch supports, your feet will thank you as they’re helping you carry your soon to be bundle-of-joy. For women’s comfort shoes and arch supports near you, visit Lucky Feet Shoes. We have multiple stores in Southern California for your all your footwear needs! Come in for a FREE FOOT ANALYSIS and walk out with happy feet!