Pregnancy And Feet: What To Expect And How To Manage The Changes

What To Expect From Your Feet During Pregnancy And How To Manage The Changes

While pregnancy is a beautiful experience, it also comes with a slew of obstacles due to the body’s continual changes. The feet, of all the body parts that experience the affects of pregnancy, may suffer the brunt of it. There are, however, techniques to manage foot problems during pregnancy so that you may get on with your everyday tasks while waiting for your baby to arrive.



During pregnancy, swollen feet and ankles are fairly prevalent among women. Due to hormonal changes that cause water retention, this problem usually appears in the second trimester. Swelling normally gets worse as the pregnancy progresses, and it’s most noticeable in the third trimester.


What to Expect and How to Manage the Changes During Pregnancy and Feet

While all of this fluid retention is normally harmless, it can be inconvenient. The following are some suggestions for minimizing swelling:


Drink plenty of water — It may seem contradictory to drink extra water when your body is already retaining its fair share, but water actually flushes sodium out of your system, which helps to alleviate bloating.

Salty foods should be avoided since the more salt you consume, the more water your body retains. Processed foods are extremely rich in salt, so try to eat as many healthful, whole foods as possible.

Get moving — Regularly getting up and moving will help reduce swelling in the legs, ankles, and feet. Consider going for a stroll at least once a day.

Elevate your feet and legs just over your heart using a pillow. To reduce swelling, do this for 15 minutes multiple times a day.

What to Expect and How to Manage the Changes During Pregnancy and Feet

Back ache


Lower back pain is common in pregnant women, especially in the second half of the pregnancy. Weight gain is one of the most common causes of back discomfort. Your spine is strained by the extra weight you’re carrying. Pregnancy can also induce weight gain, putting extra strain on your lower back.

What to Expect and How to Manage the Changes During Pregnancy and Feet

Here are some back-pain-relieving suggestions:


Exercise – Being physically active when pregnant can aid with back pain relief. When your core muscles are strong, they can help support and relieve pressure on your surrounding joints. Consult your doctor for assistance in devising a healthy fitness regimen for you to follow while pregnant.

Applying mild heat to the back with a hot water bottle or a heating pad might help ease soreness.

Choose a chair with sufficient lumbar (lower back) support when sitting, and sleep with a pillow between your knees to relieve back pain.

Orthotics – Incorporate orthotics into your footwear. IDEASTEP® Lower Back Pain Relief Orthotics are designed to cushion shock. They also improve stability and decrease unnecessary motions that worsen back discomfort.

orthotics for flat feet

What to Expect and How to Manage the Changes During Pregnancy and Feet

Arches that are flattening and feet that are extending


Pregnancy weight increase can cause the feet to lengthen and flatten. After giving birth, some women discover that their feet are permanently broader and longer.


What to Expect and How to Manage the Changes During Pregnancy and Feet

Flat arches can be unpleasant, but there are a few things you can do to get some relief:


Limit your activity — Avoid high-impact activities and prolonged standing to avoid aggravating your flat arches.

Use arch support orthotics – Try IDEASTEP® Pain Relief Orthotics for Arch Pain to relieve tension on your feet’s arches. These orthotics provide long-term arch pain alleviation.

Wear supportive shoes — Avoid going barefoot and always wear shoes with sufficient arch support. You’ll need a larger shoe if your feet are larger.

What to Expect and How to Manage the Changes During Pregnancy and Feet

It’s crucial to see your doctor before beginning a new fitness program, making lifestyle changes, or attempting any new therapies or medications, including supplements, while you’re pregnant.

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