Foot pain is one of the most common complaints during pregnancy — and even though it’s true that weight gain puts extra pressure on your feet and ankles, it’s far from the only reason why.
Hormonal changes, particularly the release of relaxin, loosen ligaments throughout your body to prepare for childbirth. This is a necessary process, but it can also flatten, widen, or destabilize the arches of your feet, causing significant discomfort. At the same time, fluid retention leads to swelling and stiffness.
Together, these factors can result in aching arches, sore heels, swollen ankles, and even tingling or numbness in some cases. Fortunately, you don’t have to just wait it out. There are ways to manage pregnancy-related foot pain, and here are some of the best tips from our podiatrists at Legacy Foot & Ankle in Bay City, Caro, Lapeer, and Rochester Hills, Michigan.
Making a few simple changes to your routine can make a big difference in reducing foot pain when you’re pregnant, and we always recommend starting with supportive footwear. Look for shoes with strong arch support, thick cushioning, and a wide toe box. Avoid flat sandals, flip-flops, and high heels, which can worsen foot pain and instability.
Stay active with pregnancy-safe exercises, like walking or prenatal yoga, to help prevent stiffness. Rolling a tennis ball or a frozen water bottle under the arches of your feet, stretching your calves, or massaging your feet can also help relieve tension and improve blood flow.
Make sure you drink plenty of water to stay hydrated, and consider wearing mild compression socks or stockings to help manage swelling and provide extra support for your feet and ankles.
As your pregnancy progresses, get in the habit of elevating your feet. Propping your feet up above heart level for 15–20 minutes a few times a day can help reduce swelling and improve circulation.
Home remedies for pregnancy-related foot pain can help you reach your delivery date with less discomfort, but there are times when foot pain during pregnancy requires professional attention. We recommend making a podiatrist appointment if you have:
If rest, supportive shoes, and home remedies don’t improve the discomfort, going to the podiatrist is the best way to find out what’s causing your issues and get a treatment plan that offers relief.
At Legacy Foot & Ankle, our podiatrists have experience managing all types of foot pain during pregnancy. We can assess the structure and function of your feet, recommend custom orthotics or supportive devices, guide you through exercises to improve foot strength and flexibility, and address more serious conditions if they arise.
Our goal is to keep you comfortable, active, and mobile throughout your pregnancy — and it all starts with your feet. By combining supportive footwear, gentle exercises, elevation, and podiatric care when needed, you can protect your feet and keep them comfortable from the first trimester through delivery. Contact us to take your first step.
