Foot Pain During Pregnancy: A Detailed Guide for Expecting Mothers

Key Takeaways:

• Foot pain in pregnancy is common because of hormonal changes, weight gain, swellings, and change in gait.

• Foot issues like overpronation, plantar fasciitis, metatarsalgia, Achilles tendonitis, varicose veins, stress fractures, nerve compression, and leg cramps can easily occur during pregnancy but can also be effectively managed.

• Relief can be achieved with supportive footwear, low-impact exercises, use of compression socks, orthotic insoles, cold and hot therapies, and other alternative therapies.

• Treatment with medication is possible, but should only be considered with professional medical guidance

• Prevention is possible with supportive footwear, orthotic insoles, diet and weight management, rest and work balance, and targeted exercises.

Foot pain during pregnancy is one of the most common experiences that expecting mothers go through. As the body goes through a lot of changes, some of these result in conditions that encourage foot pain. Thankfully, there are ways to manage foot pain during pregnancy, ensuring a more comfortable period of gestation.

First, let’s start from the beginning…

 

A Look at the Basics – Things to Know about Your Feet During Pregnancy

Before we go into details, let's quickly summarize what you are likely to experience with your foot during pregnancy. Like we already know, lots of hormonal changes occur during this period. In addition to this, there will be considerable weight gain, swelling in the foot, increased blood volume and flow, among other changes.

In addition to the above, the feet may flatten or widen as the state of the ligaments change. The increased weight will also have an impact on this. Your shoe sizing will likely be affected, necessitating a change in footwear.

These varied conditions, if poorly managed, can cause all manner of foot problems. Note that these changes usually revert post-pregnancy. However, in some cases, they may not revert after pregnancy but this is not something to be worried about. All of these and more we will be addressing in this article.

Now, let’s begin to break it down…

Causes of Foot Pain During Pregnancy

We already know that the body undergoes a lot of changes during pregnancy and some of these can result in foot pain. Let’s now look at some of these changes and how they can cause foot pain:

Hormonal Changes

This is easily the first change that begins to happen in the body once fertilization takes place. Some hormones that the body produces during this time, like relaxin, can make the ligaments get loose. This can make the arches flatten, reducing the support they offer and leading to overpronation. It also increases the chances of plantar fasciitis occurring.

Weight Gain

Weight gain is a constant with pregnancy and the increased weight, naturally, puts more pressure on the feet. With this increased pressure, more strain is put on the arches, the heels, and the joints, all of which add up to foot pain.

Change in Posture and Gait

As pregnancy progresses, the protruding stomach changes the body’s center of gravity, causing a change in gait and posture. This forces different parts of the body's biomechanics to go into compensatory mode, increasing pressure on those parts and possibly causing pain. Some common pain points include the heels and balls of the feet.

Circulation Problems

The growth of the uterus in the womb puts pressure on the surrounding structures and this can reduce blood flow to some parts. This will in turn cause aching, nerve-related foot pain, and maybe some cramping.

Edema (Swelling)

Fluid retention increases, usually in the 3rd trimester. This is often what causes the swollen feet, which can contribute to poor blood circulation as the blood vessels get squeezed, and nerve irritation from nerve compression. All of these can lead to pain or discomfort in the foot.

These are some of the foundational issues that lead to the varied types of foot pain that we will be discussing in the next section.

Most Common Foot Problems During Pregnancy

All the different conditions we’ve discussed above can result in different types of foot pain. Let’s look at some of these types of foot pain and how they can begin.

Plantar Fasciitis

This can be caused by a combination of the factors already discussed above. As the body's weight increases as a result of the pregnancy, the plantar fascia can come under a lot of pressure. The added strain of bearing the additional weight can make it overstretch.

This is further worsened if the arch is not providing the support it should. Remember that hormonal changes can result in the loosening of the ligaments, causing the arch to fall. With the arch fallen, arch support is reduced.

Lastly, the protrusion of the stomach, as the pregnancy progresses, which changes the body's center of gravity and the gait, also increases the strain on the plantar fascia because it causes the feet to overpronate (roll inwards) as you walk.

Symptoms of Plantar Fasciitis

Some symptoms that plantar fasciitis can cause during pregnancy include:

·         Burning or aching feeling on the bottom of the foot.

·         A sharp or stabbing feeling of pain, usually with the first steps in the morning or after an extended period of inactivity.

·         Worsening pain with increased activity.

Achilles Tendonitis

This results when the Achilles tendon gets inflamed. This can occur when the tendon is put under intense strain as a result of the increased weight and change in posture and gait. This will usually be the case if you spend a lot of time on your feet during pregnancy.

You may also suffer from this condition as a result of stiffness of the calf muscles. Your calf muscles can get stiff as a result of the swelling that occurs due to fluid retention. This can make the muscles pull taut and in turn, pull on the Achilles tendon.

Another thing that can result in the inflammation of this tendon is a change in footwear. If you do not wear supportive footwear or you change to something flat (ironically many pregnant women do this supposedly for comfort), your arch will not receive the support it needs to do its job, and this may put your Achilles tendon under strain, leading to inflammation or Achilles tendonitis.

Symptoms of Achilles Tendonitis

Some of the symptoms that this condition can cause include:

·         A feeling of warmth or swelling around the tendon.

·         Stiffness or pain felt from the back of the heel to the lower calf. This may be more obvious after a period of rest or after an activity.

·         Inability to stand on tiptoes or flex the foot with ease.

Nerve Compression

This occurs when a nerve is squeezed or pinched. A good example is tarsal tunnel syndrome, which is the result of the posterior tibial nerve getting squeezed in the foot or ankle.

This can happen during pregnancy when the nerves get compressed as a result of the swellings around the foot and ankle. If these swellings occur in the vicinity of a nerve, it gets compressed or squeezed.

Both weight gain and change in gait or posture can also result in nerve irritation. They can both cause shifts in structures surrounding the nerves which can in turn lead to nerve compression.

Symptoms of Nerve Compression

Some of the expected symptoms of nerve compression during pregnancy include:

·         A sensation like you're being prodded with dozens of pins and needles.

·         A feeling of numbness.

·         Burning, tingling, or shooting pain felt mostly on the sole or inner ankle.

·         A pain that gets worse at night or when you are active.

Varicose Veins and Venous Insufficiency

Varicose vein is a condition in which the veins are swollen and twisted. You can usually see them standing out on the legs and feet. When there is venous insufficiency, the vein is unable to efficiently return blood to the heart, resulting in blood pooling in areas like the feet.

During pregnancy, there is an increase in blood volume and this puts increased strain on the veins. The growth of the uterus also puts some pressure on the pelvic veins which reduces the ability of the blood to flow freely. Lastly, the increase of progesterone in the blood relaxes the walls of the blood vessels, making it easy for them to swell.

All of the conditions we've listed above can result in varicose veins and venous insufficiency.

Symptoms of Varicose Veins and Venous Insufficiency

Some symptoms associated with this condition include:

·         Bulging or spidery veins that are visible on the legs and feet.

·         Heavy, aching, or throbbing foot and leg pain.

·         Cramping, and or swelling that gets worse with prolonged standing.

Stress Fractures

These are tiny cracks that occur in the foot bones as a result of overuse or repetitive stress. These fractures often occur in the heels or the metatarsals.

As we already know, the weight borne by the feet increases during pregnancy. If you are active, spending a lot of time on your feet, then this increased load can cause stress fractures. The possibility for this is further increased by the hormonal changes which, in addition to a possible deficiency in vitamin D and calcium, result in reduced bone strength and structural integrity.

Symptoms of Stress Fractures

Below are some of the symptoms that may be experienced as a result of stress fractures:

·         Tenderness and swelling that is specific to an area of the foot.

·         Sharp pain that is also located at a given area of the foot and gets worse whenever you place weight on the foot.

·         Pain subsides when the foot is at rest but increases once weight is placed on the foot.

Overpronation

This describes a situation where there is an excessive inward rolling of the foot when you are standing or walking. This flattens the arch and puts the muscles, tendons, and ligaments in the foot under strain.

During pregnancy, overpronation can be caused by the loosening of the ligaments as a result of the hormone relaxin. The loosening of the ligaments affects the arch's ability to provide support, leading to overpronation.

Other factors that contribute to it are the weight gain, which increases stress to these support structures, and the change in the center of gravity, which affects balance and weight distribution.

All of the above can be further worsened with wrong footwear choices. Any footwear that does not offer the right support will make matters worse.

Symptoms of Overpronation

Some symptoms of overpronation include:

·         A feeling of imbalance as you walk.

·         Knee pain or shin splints resulting from the misalignment of the different parts of the feet's biomechanics.

·         Pain felt in the balls of the feet, the heel, and the arches.

Metatarsalgia

The balls of the feet bear a lot of the body weight. When it becomes inflamed and painful, it is known as metatarsalgia, because the main part affected is the metatarsal bones.

This inflammation at the balls of the feet can be caused by the extra weight that they are forced to carry during pregnancy. This may get worse as you walk or simply place some weight on the foot.

It can also be caused by the compression of the tissues and nerves in the ball of the foot as a result of the swelling caused by fluid retention. If you wear the wrong type of footwear, you can end up with this type of foot pain.

Symptoms of Metatarsalgia

Some symptoms of this condition include:

·         Aching, sharp, or burning pain in the ball of the foot.

·         Numbness and tingling mostly in the toes.

·         A feeling like you're walking on sharp stones.

Bunions or Worsening Case of Bunion Pain

When the toe joint becomes misaligned, it can result in a bony bump appearing at the base of the big toe. This is what is known as bunion. If a person already has this condition before the pregnancy, it can get worse during the pregnancy.

The reason for this includes the fact that the hormone, relaxin, which causes a loosening of the ligaments, affects those around the toe joints. This can either cause a misalignment or worsen an already existing case of bunion.

Other reasons include the weight gain, which can increase pressure on the already misaligned joints. Another is the swellings in the foot that can increase the pressure around the bunion, increasing the pain and discomfort.

As with many cases already mentioned above, the wrong footwear will also contribute to making the situation worse.

Symptoms of Bunions

Some symptoms that can be caused by bunions during pregnancy are:

·         Calluses or corns around the area where the big toe touches the other toes.

·         Redness, pain, and swelling around the big toe.

·         Difficulty and discomfort when putting on your footwear.

Peripheral Neuropathy

This is a type of nerve damage that results in numbness, pain, or tingling in the feet and other extremities. While this is not common, it can occur during pregnancy if there is a deficiency in Vitamin B, especially B12. A case of gestational diabetes with high blood sugar levels can also result in this type of nerve damage.

Symptoms of Peripheral Neuropathy

Some of the common symptoms that can be associated with this condition include:

·         Tingling, numb, or burning sensation in the feet.

·         If the case is severe, walking with difficulty.

·         The foot feeling warm or sensitive to touch.

Leg Cramps (Contributing to Foot Pain)

These involuntary muscle spasms and contractions happen suddenly and can cause pain in the feet. They can be caused by a number of factors, including an imbalance in the levels of electrolytes like calcium, potassium, or magnesium. They can also be caused when there is a reduction in the flow of blood arising from the pressure on the blood vessels by the surrounding tissues.

Symptoms of Leg Cramps

Some symptoms of leg cramps include:

·         Intense pain in the foot or calf that happens suddenly and mostly at night.

·         A feeling of lingering soreness in the foot after an episode of the cramp.

·         A feeling of knotting and tightness of the muscles.

How to Relieve Foot Pain During Pregnancy

Relieving foot pain during pregnancy requires some simple but targeted steps that will help improve blood circulation, reduce the strain on the feet, and ensure that the feet have the support they require.

Below are some of the most important steps to relieving foot pain during pregnancy:

Supportive Footwear

This is by far one of the easiest ways to relieve foot pain. Start by ensuring that you wear supportive footwear. By this, we mean footwear that provide proper arch support, shock absorption, and comfort.

Avoid shoes that are either flat or have high heels. Aim for between 1 to 2 inches of heel. You should also avoid tight-fitting shoes or those with tight toe boxes.

In addition to choosing the right footwear, you can further improve the support and comfort you can get by using orthotic inserts. Custom inserts like those from Stride Soles can make a world of difference in how your feet feel during pregnancy.

Use Compression Socks

Compression socks help improve blood circulation. They gently force fluid away from areas where they've pooled, improving their flow to other parts. They are therefore an effective way of reducing swellings.

You should however be careful to ensure you choose the right pressure. Go for compression socks with a mild to moderate rating. This should be about 15-20mHg. You can also consult your doctor if you are in doubt.

Do Not Sit or Stand for Long

Ensure that you do not stand or sit for long. You should ensure that you alternate between standing and sitting. This will help prevent swelling in the feet.

This also means you need to stay active, moving around and engaging in minimal exercises like short walks, swims, and pre-natal yoga. Just ensure that they are low-impact activities.

Try Foot Exercises

Foot exercises can be helpful because they can help reduce stiffness, improve circulation, and stretch the muscles and ligaments.

Some simple foot exercises that you can do include:

·         Toe Stretches – Spread out your toes as wide as you can and hold that position for at least 5 seconds. Do this as often as you can because this stretches the muscles and ligaments.

·         Ankle Rotations – Move the ankles in a circular motion, first in one direction and then in the other direction. You can do 10 reps of each. This will reduce stiffness and improve circulation.

·         Calf Stretches – To do this exercise, stand facing a wall, place both hands on the wall and then move one leg back. Now, press the heel of the foot you've moved back down. You will feel the calf muscle stretching. Hold that position for about 25 seconds and then repeat for the second leg.

Keep Weight Gain Healthy

Increased weight is a recurrent factor behind many types of foot pain. While weight gain is inevitable during pregnancy, it can and should be controlled or managed. This can be done with proper diet and adequate physical activities. You can talk to your doctor about creating a healthy diet and activity plan to help manage your weight gain.

Elevate Your Feet Several Times a Day

Keeping your feet elevated for between 15 to 20 minutes several times a day can help with the feet swelling and enhance efficient circulation. Just prop your feet up with a pillow when you lie down or when you’re resting. This will elevate the feet enough to help reduce the swelling.

Soak the Feet in Warm Water

Add some Epsom salt into warm water and soak your feet in it for about 20 minutes. This will help with the swelling and also soothe the aches. After soaking the feet, you can gently massage the feet with any simple moisturizing lotion.

Try Heat or Cold Therapy

Another thing to try to relieve foot pain is to use the cold or heat therapy. This can help with swellings, aches, stiffness, and more.

Cold Therapy – This involves placing ice packs on the inflamed or swollen area for about 20 minutes to help with the pain and swelling. Be sure to wrap the ice pack in a cloth so you don’t place it directly on your skin.

Heat Therapy – A warm compress can help alleviate pains from cramps, muscle aches, and muscle tightness. Be sure to use warm, not hot water.

These palliative measures can prove really helpful in relieving foot pain during pregnancy.

Treatment of Foot Pain During Pregnancy

Treatments are different from palliative interventions as they are supposed to provide curative effects. For foot pain, we’ve looked at some ways to get some relief. If these do not work, then you can consider some of the following treatment options:

Medication

The right medication can help with foot pain during pregnancy. However, this should only be considered with the full guidance of your doctor. Never take just any medication to avoid complications with the pregnancy.

Physical Therapy

There are exercises that can be used to strengthen the muscles of the feet. Once the muscles are suitably strengthened, issues with bad posture and support will be minimized, reducing the occurrence of foot pain. A physical therapist can help with this.

Massage Therapy

Prenatal massage therapy can be effective for relieving tension in the foot muscles. It can also help improve circulation. You should just ensure that you work with a professionally certified practitioner.

Custom Orthotics

Custom orthotics can be both preventive and corrective. This is one of those solutions that you can use to prevent the occurrence of foot pain. You can also get them to correct issues that may have already triggered foot pain.

With the type of custom orthotics offered by Stride Soles, you can get the right amount of support, shock absorption, and comfort required to either prevent or correct issues that lead to foot pain.

Podiatric Visit

Visiting a podiatrist will help identify the exact underlying cause of the foot pain. Once identified, a suitable treatment can then be administered. You can consider this step if you do not get any relief from the steps we listed above.

Non-Conventional Alternatives

Aside from the conventional treatments that we’ve listed above, there are alternatives that have also proved helpful for some pregnant women. Some of these alternative therapies include:

·         Reflexology – A therapeutic action that aims to enhance the flow of energy and stimulate the nerve pathways as a way of helping the feet relax and easing its discomfort.

·         Aromatherapy – This alternative therapy makes use of essential oils like peppermint, lavender to bring relief and relax the feet. These oils are often simply massaged into the feet to bring the much needed relief from swellings and soreness.

·         Acupuncture – This method, which has become more popular than before, involves the insertion of needles into precise points on the body to improve blood circulation, help with hormonal balance, and reduce cases of inflammation. This can be helpful in cases of nerve-related foot pain.

·         Chiropractic Care – In this method, the spine and joints are manually adjusted to help the body align properly. With improved alignment, posture should improve, and the pressure points that lead to leg pain should be relieved.

In all the cases of non-conventional methods discussed, you should ensure that you always keep your doctor informed.

When to See Your Doctor

If the pain you feel is severe and persistent and also does not appear to be responding to the different palliative or curative measures you are taking, you may need to see your doctor. The same applies if you notice sudden swelling, warmth, and redness in a single foot.

If the pain comes with dizziness, fever, or other unusual symptoms, then you should go see your doctor so they can run a proper check to find out exactly what the issues may be. This is critical as it may be more than just a foot issue.

Bonus Tips

Before we conclude this article, we will provide some quick bonus tips that will focus on some of the most common foot issues experienced by women during pregnancy. These are foot swelling and achy feet in early pregnancy.

Swelling of Feet During Pregnancy - What to Expect When Expecting

A lot of women experience edema (swelling) during pregnancy. It is particularly common in the 2nd and 3rd trimesters of pregnancy.

These swellings happen for the following reason:

·         Blood flow from the feet back to the heart is slowed down as a result of the increased pressure on the veins by the growing uterus.

·         The growing baby requires water, so the mother retains more fluid to accommodate this need. This further contributes to the swelling.

·         In addition to all of the above, gravity pulls fluids to the lower extremities when you stand or sit for long periods of time.

·         Finally, hormonal changes also contribute to the increased buildup of fluid in the body.

What to Expect

In general, you can expect the following:

·         A mild to moderate swelling of your feet and ankles. These may feel a bit puffy and you may notice that your footwear becomes tighter and more difficult to put on, especially at the end of the day.

·         The swelling will often get worse in the 3rd trimester but will usually reduce after the baby is born.

·         Swelling will usually be symmetrical across both feet. If however, you notice that one foot is swelling a lot more than the other foot, then it may be time to talk to your doctor.

How to Manage Swelling

Some simple tips that can help you manage these swellings include:

·         Reducing your salt intake. This will help minimize the body’s ability to retain water.

·         Take enough water so your body can effectively regulate its fluid content.

·         Elevate your feet as often as you can.

·         Avoid clothing that constricts circulation around the ankle and legs.

·         Wear compression socks.

Should you notice that the swelling occurs suddenly or is severe or accompanied by vision changes, headaches, or upper abdominal pain, then you may be experiencing something far more serious. It could be indicative of preeclampsia, so you should immediately contact your doctor.

Achy Feet Early Pregnancy - What to Expect

Some may experience some foot pain in the early days of pregnancy. While this is less common, it does indeed occur and can be caused by the following:

·         Fatigue – This is to be expected, especially if you spend a lot of time on your feet. Pregnancy already takes a heavy toll on the body, so any extra activity is bound to cause fatigue.

·         Increased Blood Volume – The increase in blood volume required to support the pregnancy means more blood in the blood vessels, and by extension, mild swelling in the feet, which can cause some aching.

·         Hormonal Changes – The actions of relaxin cause the ligaments to loosen. This can cause some discomfort or ache in the arch.

·         Weight Gain – The increased weight can cause imbalance and change in gait, which can all lead to some level of pain in the foot.

What to Expect

You may experience mild discomfort or achy feet at this early stage of the pregnancy. In many cases, the ache will not be steady as it will often come and go.

You may also notice that it gets worse the longer you stay on your feet. Once you rest, you may find that the ache reduces.

How to Manage Achy Feet in Early Pregnancy

There are a few things you can do to manage these achy feet in early pregnancy. Let’s see a few of them.

·         Ensure you wear footwear that is supportive and comfortable. These can be both preventive and therapeutic.

·         Do not over-exert yourself. Give your feet a rest as often as you can.

·         Take enough water to ensure you stay hydrated. This will help maintain good circulation.

·         Do simple stretches and gently massage the foot to reduce any discomfort.

It is always wise to consult your doctor if you feel that things are getting worse than they ought to. It’s better to be safe than sorry.

Conclusion

Foot pain during pregnancy is a common occurrence that can, however, be managed with the simple steps we’ve discussed in this article. Always listen to your body and ensure you take necessary action once you notice anything off. If you do not understand what’s going on, consult your doctor.