10 tips to prevent foot pain during pregnancy

Foot pain is very common during pregnancy as an inevitable consequence of weight gain (mostly the weight of the baby) and ligament softening hormones, but that doesn’t mean you have to just grin and bear it. We have compiled a list of ten tips that are simple to follow and should help to keep to feet feeling as comfortable as possible.

1. Wear comfortable supportive shoes with a bit of shock absorption, your feet will not have to work so hard to keep you stable. You may find that your feet increase in size as your pregnancy progresses due to swelling and stretching. Have your feet professionally fitted and avoid tight, restrictive footwear.
2. Wear socks with loose tops and avoid anything that will restrict circulation to your feet.
3. Regular low impact exercise such as walking, swimming and yoga are good choices to improve the circulation of blood and reduce swelling in your feet and legs. If you are sitting for extended periods at work, be sure to take regular breaks to stand, walk and stretch throughout the day.
4. Stretch! Develop and practice a daily routine of foot, leg and calf stretches. Your feet are working much harder than usual and may be prone to cramping and tightness. A routine of stretching will keep your legs from feeling heavy and uncomfortable.
5. Elevate your feet as much as possible to minimise swelling.
6. Avoid crossing your legs as this restricts blood flow and increases swelling.
7. Drink plenty of water. Drinking plenty of water helps to reduce fluid retention.
8. Eat a healthy and well balanced diet. Avoid foods that are high in salt as they can lead to fluid retention.
9. Sleep on your left side. Sleeping on your left opens up your blood vessels and allow more fluid to flow upwards from your feet.
10. Ingrown toenails can be a risk resulting from tight shoes that push the skin around nails cut too short. Keep your nails healthy and check them regularly for signs of injury or infection.

If you would like more information or assistance from one our trained Podiatrists, please contact us to make an appointment

This information is based on materials supplied by the Australian Podiatry Association (SA).