The Journey Through Pregnancy: Changes and Care for Your Feet

As your body adapts to support your growing baby, you may experience a range of foot-related issues, from swelling to changes in foot structure. Understanding these changes and how to care for your feet during pregnancy can help you remain comfortable, reduce pain, and enjoy this special time more fully. This blog post by Manly Cove Podiatry is designed to guide you through the common foot changes during pregnancy and provide you with expert advice on foot care.

Understanding the Changes

How Pregnancy Affects Your Feet: The Science Behind It

During pregnancy, your body releases a hormone called relaxin, which helps your pelvis expand in preparation for childbirth. However, relaxin also loosens the ligaments in your feet, which can lead to changes in foot structure and size. Additionally, the natural weight gain associated with pregnancy increases pressure on your feet, potentially leading to discomfort and alterations in your gait.

Common Foot Changes and Discomforts During Pregnancy

Expectant mothers may notice their feet becoming wider and longer, sometimes necessitating a larger shoe size. Swelling, increased foot arch flattening, and the emergence of varicose veins are also common. These changes can contribute to a range of discomforts, including pain, aching, and increased susceptibility to overuse injuries.

Symptoms to Watch For

Swelling (Edema): Causes, Concerns, and Relief

Swelling in the feet and ankles is a common occurrence due to the increased blood volume and fluid retention experienced during pregnancy. While generally normal, excessive swelling can be a sign of preeclampsia, a serious condition requiring medical attention. Regular breaks to elevate your feet, staying hydrated, and wearing compression stockings can help alleviate swelling.

Over-Pronation and Flat Feet: Why It Happens

The loosening of ligaments and increased body weight can lead to over-pronation, where the arches of your feet flatten more than usual when walking. This can cause pain and discomfort but is typically manageable with the right footwear and orthotic supports.

Leg Cramps and Varicose Veins

Leg cramps and varicose veins are common issues that can affect your comfort and mobility during pregnancy. Staying active, avoiding long periods of standing or sitting, and elevating your legs can help manage these symptoms. Gentle stretching exercises before bed can also reduce the frequency of leg cramps.

Essential Foot Care Tips

Choosing the Right Footwear for Comfort and Support

Opt for shoes with a comfortable fit, good arch support, and a low heel to reduce foot strain. Shoes with adjustable straps or laces can accommodate swelling, ensuring comfort throughout your pregnancy.

Daily Foot Care Routine

Incorporate a daily foot care routine that includes gentle washing, thorough drying, and moisturising to keep your feet healthy. Additionally, periodic foot massages can stimulate circulation and reduce swelling.

The Importance of Rest and Elevation

Taking regular breaks throughout the day to rest and elevate your feet can significantly reduce swelling and discomfort. Aim for a few minutes every hour, especially if you’ve been standing or sitting for extended periods.

Exercise and Your Feet

Safe Foot Exercises During Pregnancy

Engaging in safe foot exercises can strengthen the muscles, improve circulation, and reduce swelling. Simple exercises like ankle circles, pointing and flexing the feet, and spreading the toes can be done daily. Additionally, gentle walking and swimming are excellent for overall foot health and can help maintain a healthy weight during pregnancy.

The Role of Walking: Benefits and Tips

Walking is a highly recommended exercise for pregnant women, offering cardiovascular benefits without too much strain on the feet and joints. To maximise the benefits and minimise discomfort, wear supportive walking shoes, start with short distances, and gradually increase as comfortable. Always listen to your body, and avoid walking in extreme heat to prevent additional swelling.

When to Modify Your Exercise Routine

As pregnancy progresses, the center of gravity shifts, and the risk of balance-related falls can increase. It’s important to modify exercise routines to accommodate these changes. Low-impact exercises become more suitable, and activities that risk abdominal trauma or require extensive balance should be avoided. Always consult with a healthcare provider before starting or modifying any exercise routine during pregnancy.

When to Seek Professional Help

While most foot changes during pregnancy are normal, certain symptoms warrant professional attention. These include persistent pain, severe swelling that doesn’t improve with rest and elevation, sudden swelling in one leg, or signs of infection like redness, warmth, or tenderness. These symptoms could indicate more serious conditions such as deep vein thrombosis or preeclampsia.

How a Podiatrist Can Help During Pregnancy

A podiatrist can offer specialised care for foot issues experienced during pregnancy. They can provide tailored advice on managing common conditions like edema, over-pronation, and plantar fasciitis. Custom orthotics may be prescribed for additional support, and they can also recommend safe, pregnancy-appropriate treatments for any foot pain or complications.


Pregnancy is a journey filled with changes, including those affecting your feet. By understanding these changes, staying vigilant for symptoms requiring professional attention, and adopting a regimen of proper foot care and safe exercise, you can navigate through your pregnancy with greater comfort and fewer foot-related issues. Remember, taking care of your feet during this time not only contributes to your overall well-being but also supports the health and safety of your growing baby. If you encounter any concerning symptoms, don’t hesitate to seek help from a healthcare provider or a podiatrist. They are there to support you through this beautiful journey, ensuring both you and your baby’s health and comfort.