﻿The Aches and Pains of Pregnancy on Your Feet - Foot Health Center - EverydayHealth.com

The Aches and Pains of Pregnancy on Your Feet

Because of the extra weight, pregnancy can be tough on your feet and legs. The most common conditions are over-pronation and edema.

In addition to a swollen belly, many women experience swollen legs and feet during their pregnancy. Because of all this extra weight and added stress on the feet, getting around during pregnancy can become difficult.

About Edema and Over-Pronation

Sometimes, this extra pregnancy weight can place so much pressure on the body that the arches of the feet flatten, leading to discomfort and even pain. When your arches start to fall, the feet may begin to over-pronate, or turn in abnormally.

"Over-pronation is common in pregnancy in that the increased weight gain stresses the feet and 'flattens the arches' causing the feet to 'roll in,' " says Timothy C. Ford, DPM, director of the podiatric residency program at Jewish Hospital and St. Mary's HealthCare in Louisville, Ky. "This condition can stretch the plantar fascia," the tissues lining the bottom of your feet, causing the painful inflammation known as plantar fasciitis. It's natural for the foot to flatten a bit during pregnancy, but too much flattening can cause foot pain, and eventually, knee problems. Over-pronation may be so severe that even walking becomes painful.

Swelling, also called edema, is another big problem for many pregnant women. "Edema is just the swelling of the feet, again from the extra blood and fluids required for pregnancy [with] gravity adding to the equation," Dr. Ford explains.

Both over-pronation and edema can make pregnancy more uncomfortable than it needs to be, so you should take steps to minimize these conditions.

Edema and Over-Pronation: How They Affect You

Adriana Godsey, a mother of two from Columbus, Ohio, experienced severe edema in her legs and feet and flattened foot arches during her pregnancies. Her feet were so swollen that she didn't even have visibly defined arches any more, and this swelling caused significant pain.

"Because of the discomfort, I was not able to do anything that required a lot of walking or standing or sitting. Going and walking around the mall might have been okay, but after about 30 minutes, it would have been too uncomfortable," says Godsey. Several times a day, Godsey would have to sit with her feet propped up, covered in ice packs to reduce swelling and soothe the pain of her foot conditions. "It was very painful," Godsey recalls. "You get the throbbing in your feet, and it starts throbbing up your calf."

Edema and Over-Pronation: Treatment and Prevention

Godsey did manage to exercise during her pregnancies, which helped some with the pain and swelling. "I could still do elliptical training. It didn't put stress on my feet and I could sweat some of the extra fluids out and work my legs to keep the circulation going," she says.

Want to keep down swelling and keep feet feeling good during pregnancy? Try these tips:

  • Support your feet. Ford suggests wearing supportive insoles inside your shoes, and choosing comfortable, roomy footwear that offers good arch support.
  • Exercise. The more you move, the more your blood flows out of your legs and into the rest of your body. Ford and Godsey both recommend exercising to reduce edema.
  • Drink plenty of water, and avoid salt. What you eat makes a big difference in how much fluid your body retains. Flush out excess fluids by drinking plenty of water, but remember to cut back on salt and caffeine in your diet, which can make your body hold onto to extra fluids even more.
  • Elevate and ice. When your feet get swollen, prop them up. Applying an ice pack will ease pain and reduce swelling.
  • Don't push it. The more time you spend standing, the more your feet will swell. So limit time on your feet to keep the swelling from becoming too severe.

Don't let your feet suffer more than they have to during your pregnancy. Be sure to provide plenty of support to painful, flat feet, and rest your feet often to relieve pressure. Remembering these strategies can make pregnancy just a little easier on you.