Foot Pain – What You Can Do to Find Relief
Pain in the arch, heel, or ball of the foot is common during pregnancy. Weight gain and hormonal changes are the culprits! The good news is that there are several steps that you can take to ensure foot health throughout your pregnancy and to cope with any discomfort you may be experiencing!
Flat Feet
Healthy weight gain throughout your pregnancy can cause the arches of your feet to flatten out or over-pronate. As your center of gravity shifts, your body compensates by putting added pressure on your feet. Over-pronation is the result of the stress and inflammation to the band of fibrous tissue that runs from the heel of your foot to your forefoot, and it can be flat-out painful!
Even though arch pain is a common complaint during pregnancy, it is not something to be ignored. If over-pronated feet are left untreated, ball-of-the-foot pain and heel pain can persist long after your pregnancy. The easiest way treat over-pronation is to pay careful attention to the shoes you are wearing. Properly fitted athletic shoes can provide the extra arch support you may need to reduce discomfort and protect your arches. If you have any questions about footwear, the staff at your local athletic store will probably know which models of shoes provide the best arch support! And a great tip is to shop for new shoes late in the day, when your feet are the most swollen. You can also increase the arch support in the shoes you already own by picking up some comfortable insoles at your local drugstore or grocery store.
Cramps
Foot cramping is caused by the changes in hormones that take place during pregnancy. Increased progesterone levels, which relax your blood vessels, decrease circulation in your body. Additionally, as your uterus grows and your baby gains weight, there is increased pressure on the veins in your pelvis which control circulation to your feet. When these veins are compressed, circulation to your lower body is slowed down.
The best way to deal with cramps is to increase the circulation to your feet. You can do this by rotating your ankles. Walking around can also help. Many expectant mothers' favorite remedy, however, is asking their partner for a much needed foot rub! Also, be mindful of your electrolyte intake to make sure you are getting enough. Prenatal vitamins are a great source of electrolytes.
Swelling
As your pregnancy progresses, you may notice your feet begin to swell. This swelling is referred to as Edema and is the result of extra blood accumulating in your lower limbs. Blood vessels in your pelvis and legs are compressed by your growing uterus, which slow down circulation and result in this pooling of blood. Extra water retention due to hormonal changes can also result in the uncomfortable swelling of your feet.
- Stay hydrated! - It may seem counterintuitive to drink more fluids when you are retaining so much fluid, but dehydration can lead to increased swelling.
- Avoid salty foods - It can be tough to deal with cravings sometimes, but avoiding foods that are high in salt can really help with fluid retention.
- Elevate your feet - This is especially important if you sit at work all day, or if you are on a long car or plane ride. Elevate your feet approximately 6-12 inches above your heart for about 15-20 minutes to help return blood to your heart and lungs.
- Keep Moving - Stretching your calves and exercises like walking are a great way to increase circulation in your lower body. Rotating your foot at the ankle can also help.
- Sleep on your Side - When you sleep on your side, pressure on the vena cava, the largest vein leading to your heart, is relieved. This also increases circulation.
If your foot pain persists despite your best efforts, or if you notice any swelling in your face or hands, contact your physician.
