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Pregnancy triggers many changes in a woman's body. Weight gain and water retention during pregnancy cause significant physical changes that often lead to foot discomfort. Healthy weight gain during pregnancy can alter a woman's center of gravity. This causes a new weight-bearing stance and added pressure to the knees and feet. Posture and alignment can shift, and everyday movements like lifting, sitting, standing, and walking can be affected.

Common foot problems experienced by pregnant woman are over-pronation or flattening of the arch, and edema. These problems can lead to pain at the heel, arch, or the ball of the foot. Many women may also experience leg cramping, lower back pain, and varicose veins due to weight gain. Because of this, it is important for all pregnant women to learn more about foot health during their pregnancy to help make this nine-month period more comfortable.

Over-Pronation
Over-pronation, also referred to as flat feet, is caused when a person's arch flattens out, due to extra weight bearing, and their feet roll inward when walking. This can create extreme stress or inflammation on the plantar fascia, the fibrous band of tissue that runs from the heel to the forefoot.

Over-pronation can make walking very painful and can increase strain on the feet, calves and/or back. The reason many pregnant women suffer from over-pronation is the added pressure on the body as a result of weight gain.

If flat feet are left untreated, serious disorders such as Metatarsalgia (ball of foot pain) and Plantar Fasciitis (intense heel pain) can result. The condition can be avoided or treated, however, by wearing properly fitting footwear that provides extra arch support. Comfortable athletic shoes, as well as over-the-counter orthotics that support the arches or cushion a painful heel or ball of the foot are recommended.

Edema
Edema, also referred to as swelling in the feet, normally occurs in the latter part of pregnancy. Edema results from the extra blood accumulated during pregnancy. The enlarging uterus puts pressure on the blood vessels in the pelvis and legs causing circulation to slow down and blood to pool in the lower extremities. The total water fluid in the body remains the same as before pregnancy, however it becomes displaced. When feet are swollen, they can become purplish in color. Sometimes extra water is retained during pregnancy, adding to the swelling. If there is swelling in the face or hands, a doctor should be contacted immediately.

Tips for treating and avoiding swollen feet include:

• Elevate the feet as often as possible
• Wear socks that do not constrict circulation
• When driving or flying for a long period, take regular breaks to stretch the legs and promote circulation
• See your doctor about an exercise program; walking is usually recommended
• Eat a well-balanced diet and avoid foods high in salt that can cause fluid retention
• If any pain persists, see your doctor.

Hormones and Foot Pain
Raised hormone levels cause you to retain water during pregnancy, making you feel swollen and bloated. Your body needs this extra fluid so it can do the work of carrying nutrients and oxygen to your baby.

Typically, fluid retention is particularly pronounced in your feet, ankles, and calves because your growing uterus puts pressure on the veins that carry blood back from your lower body. This partially blocks blood flow, keeping fluid in your legs and feet. Blood vessels are also smallest in your foot and ankle so your body has difficulty accommodating the extra fluid traveling to the area.

Ideas for relief:

• Elevate your feet as often as you can. Try to raise your legs 6 to 12 inches above your heart for 15 to 20 minutes to help the blood flow back to your heart and lungs.
• Sleep on your side, not your back. This relieves pressure on the vena cava, the largest vein leading to the heart. Otherwise, the pressure slows the blood returning from your lower body.
• Consume a lot of fluids. Dehydration worsens swelling.
• Monitor your weight. Women of normal weight should gain 25 to 35 pounds during pregnancy. Excessive weight gain exacerbates swelling and can lead to other problems.
• Improve the circulation in your ankles with rotation exercises. Try sitting, with one leg raised. Rotate your ankle 10 times to the right, then to the left. Switch legs. Repeat 10 times.
• Ice your ankles. With your feet up, apply ice to the inside of your ankles for 15 to 20 minutes every half hour to an hour.

Foot Cramps
Beginning early in your pregnancy, alternate circulation-boosting exercise with the proper amount of rest (prop those feet and legs up!). This can prevent foot and leg problems from developing in the first place.

The best way to ease the pain of a foot cramp is to walk it out. But if it's the middle of the night and you don't feel like getting out of bed, try grasping your foot with both hands and gently pressing your thumbs into the arch, pushing toward your toes.

Shoes
Besides the discomforts of pregnancy, all that swelling may make it tough to squeeze your feet into your usual heels or boots. It's not unusual for an expectant mom to go up a half to a full size in shoes. In addition to fluid retention, the hormone relaxin, released primarily during the third trimester to relax your pelvic ligaments for childbirth, flattens and lengthens foot ligaments.

In addition to needing larger shoes, your feet also need extra support and comfort. Since your center of gravity is constantly shifting as you gain weight, you need to wear shoes that actually balance you, and that means it's best to avoid high heels.

• Choose shoes with a broad-based 1- to 2-inch stacked heel.
• If you're looking for a walking or athletic shoe, buy a running sneaker, which also offers more shock absorption.
• If width is an issue for you, buy men's shoes in an equivalent size -- they're cut wider.
• One important step toward easing the pressure on swollen feet is to a visit a local pedorthist. Pedorthists specialize in fitting shoes and orthotics to alleviate foot problems.
• Periodic measuring is recommended because the feet may increase in size during the pregnancy.

Here are some more shoe-buying tips:

• Shop late in the day. Feet tend to swell as the day goes on.
• Be sure shoes fit before you leave the store. It's a myth that you can "break them in."
• Choose shoes with a square or round toe. Avoid pointy-toed shoes.
• Buy boots with room in the calf area, because your calves may swell. Also choose a boot with a side zipper -- they're easier to get on and off than a pull-on style.
• Replace worn heels often. Uneven heels can throw you off balance.

Massage
The foot is a complex structure of 26 bones and 33 joints, layered with an intertwining web of over 120 muscles, ligaments, and nerves. A great foot massage can do wonders for tired, aching feet!

Disclaimer
The information on this Web site is designed for educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting a doctor.

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