Protecting and Maintaining Graceful Beautiful Summertime Feet

3 Foot Care Tips for Pregnant Women

3 March 2021

Wallace Howell

There are three main changes in the feet during pregnancy: swelling, edema, and prolonged plantar pressure (pressure on the sole). The first two can cause swelling of the feet and ankles, which is uncomfortable but not dangerous for the baby. The third causes aching in your heels that can become painful enough to affect your sleep. The importance of foot care during pregnancy lies in preventing or minimizing these three major issues. To do that below you will find a set of tips that will help you be more comfortable and have healthier feet during your pregnancy.

1. Choose comfortable shoes

During pregnancy, you need wider shoes or footwear with soft insoles that absorb impact and reduce the pressure on your feet. If stylish flats are not comfortable for you, choose a pair of sneaker-type shoes or clogs to wear at home and when going out for the day. In addition to wearing comfortable footwear, medical specialists recommend that pregnant women also take care of their feet by inserting footbeds in their shoes even before they feel pain in their heels—particularly if they already have flat feet or regularly wear high heels.

2. Try doing exercises

Around the fourth month of pregnancy is when you may start feeling pain in your heels. Pain can be a problem for pregnant women because the ligaments become more elastic and the joints become looser, which can lead to discomfort. If you don't want to stop doing what you enjoy or need to keep working, the foot exercises below will help relieve pain in your heels and bring relief:

• Sit on a chair with good back support, with your feet placed flat on the floor. You can also do this exercise on a firm mattress or pillow while lying down on your back.
• Put all the pressure on your big toes and take a deep breath, making sure to put your weight equally between all ten toes while still feeling the support of your feet on the floor or mattress.
• After breathing out, pull your big toes back toward you once again until you feel tension in the muscles that are at the front of your shins and behind your knees. Breathe in and out normally throughout this exercise; do not hold your breath. Repeat three times at least three times per day as needed.

3.  Take care after walking

Walking often is a great way to prevent pregnancy-related foot problems. However, be careful about the way you walk. Don't add pressure to your feet by walking on your toes or by pushing off with your toes when you take a step. Also, make sure to walk slowly until your body gets used to it, especially if you are not used to exercising regularly. After you walk, it is important to take care of your feet. To avoid discomfort after walking for an extended period of time or wearing uncomfortable shoes, take the following steps:

• Elevate your feet when sitting or lying down.
• Have your feet massaged by someone good at it.
• Put a cushion under the balls of your feet while sleeping in bed to ease discomfort in the heel. 

For more insight or assistance, contact local podiatrists. 

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