Causes, Relief Tips and When to See a Specialist
Pregnancy is a time of incredible change—and your feet feel it, too. Many pregnant women are surprised by how their feet change and start to hurt, especially in the later months. As podiatrists, we often hear questions like: Why do my feet hurt so much during pregnancy? Is swelling normal? When should I be concerned? This blog covers what to expect, how to manage foot pain, and when it’s time to seek help.
How Does Pregnancy Affect Your Feet?
Pregnancy impacts your entire body, including your feet. Here are the most common foot changes during pregnancy:
- Swollen Feet and Ankles
Swelling (also known as oedema) is one of the most noticeable changes. As your body retains more fluid and your uterus puts pressure on blood vessels, it’s common for fluid to build up in the feet and ankles—especially by the end of the day. - Flattened Arches and Foot Pain
During pregnancy, your body produces a hormone called relaxin, which loosens joints and ligaments in preparation for childbirth. This affects the ligaments in your feet as well, sometimes causing the arches to flatten. This can lead to muscles and ligaments working at their end range of motion making feet feel more tired more easily, especially after standing or walking. - Increased Foot Size
Some women notice their feet seem bigger during pregnancy. This can be caused by both swelling and a permanent stretching of the ligaments. For some, the change in foot size is temporary—but for others, it may be permanent. - Cramps and Discomfort
Leg and foot cramps, especially at night, are also common in pregnancy. These may be related to circulation, dehydration, or changes in calcium and magnesium levels.
How to Stop Foot Pain During Pregnancy
If you’re experiencing pregnancy-related foot pain, there are several simple ways to find relief:
- Wear Supportive Footwear
Choose shoes with cushioning, support, and a wide toe
box. Avoid flat shoes like flip-flops or ballet flats, and skip high heels entirely. Supportive sneakers or maternity-friendly shoes that are adjustable are best. - Try Arch Supports or Insoles
Inserts or orthotic insoles can help take pressure off tired feet. There are pre-fabricated options, or you can speak to your podiatrist about custom orthotics if necessary. - Elevate Your Feet
To reduce swelling, take breaks throughout the day to prop your feet up on a pillow or footrest. Even 15–20 minutes of elevation can help. - Stay Hydrated
Drinking plenty of water may actually reduce swelling by helping your body flush out excess fluid. Also, aim to limit salty foods that can contribute to water retention. - Wear Compression Socks
Compression socks gently squeeze the legs to promote better blood flow and help reduce swelling. These are especially useful if you’re on your feet a lot during the day. - Move Gently but Often
Staying active promotes circulation and reduces foot and leg swelling. Walking, prenatal yoga, and swimming are all low-impact options that can help.
When to Worry About Swollen Feet During Pregnancy
While mild to moderate swelling is normal, there are times when it may be a sign of something more serious. Contact your doctor or a foot specialist if you experience:
- Sudden or Severe Swelling
If your feet swell suddenly, especially along with swelling in your hands or face, this could be a sign of pre-eclampsia, a pregnancy complication that requires immediate attention. - Swelling in Just One Foot
If only one foot or leg is swollen—and it’s also painful or warm to the touch—this may be a sign of a blood clot. This is a medical emergency and should be checked right away. - Numbness, Tingling, or Burning
If your feet feel numb or you experience a burning sensation that doesn’t go away, there may be pressure on a nerve or another issue that should be evaluated.
Take Care of Your Feet During Pregnancy
Foot pain during pregnancy can be frustrating—but it’s also manageable. With the right support, footwear, and self-care, you can stay more comfortable throughout all three trimesters.
If your feet are hurting or swelling more than usual, don’t ignore the signs. Our podiatry team is available to help you stay on your feet and feeling your best. Book an appointment here for a personalised plan to manage pregnancy-related foot changes.
