09 Jun 5 tips to prevent foot pain during pregnancy
Did you know that pregnancy affects your feet?
During pregnancy, particularly towards the end of the second and third trimester your pelvic alignment and centre of gravity shifts further forward. Your pelvis will have a more anterior tilt than normal and at the base of your spine the curvature increases which is known as lumbar lordosis. This is all normal, however in some women it can cause pain and discomfort.
The rotational changes from your pelvic alignment down your legs force your feet to pronate or roll inwards more than they used to. This predisposes you to foot and heel pain such as plantar fasciitis.
Another major change during pregnancy are your hormone levels. The hormone changes cause an increase in the laxity of ligaments which causes your feet to increase in length and width. Be careful that pressure at the end of your shoes doesn’t cause an ingrown toenail at this stage!
An increase in fluid around your body may lead to swelling in the feet or ankles.
What can you do to prevent discomfort or injury occurring? Here are my top five tips:
- Wear correctly fitting footwear – have your footwear size checked and professionally fitted throughout your pregnancy. Throw out any small shoes you may have
- Consider incorporating foot and ankle strengthening exercises throughout your pregnancy. One of my favourites and easiest exercises are calf raises
- Wear compression stockings for flights or periods of prolonged sitting and travel
- Drink lots of water to remain hydrated and prevent your body from retaining excess fluid
- See your podiatrist for a foot check up and personalised prevention program
Shoe tip: My favourite shoe for pregnant feet? Frankie4, Nat.
If you are pregnant and experiencing any discomfort or would just like to be proactive about your health then book an appointment today to get a personalised prevention management plan.