MY FOOT HURTS: TAKING CARE OF YOUR FEET DURING PREGNANCY

As wonderful as motherhood is, those 9 months prior to giving birth can take a toll, especially on our feet.

During pregnancy, a woman will gain weight, as she should. This rapid gain in weight, around the waist will naturally change the center of gravity of the expectant mother. Since most of the weight will be in the front, in order to balance the body, the woman has to sway backwards. This causes a lordosis of the spine.

This new position of the body changes the weight and pressure on various joints of the lower extremity, including the knees, legs, and feet.

Some of the typical pain expectant mothers experience is the result of excess weight gain and fluid collection in the ankles and feet. This swelling can result in ingrown toenails, which need to be treated right away before an infection can set in.

Some women’s feet will actually increase in size during pregnancy, which may or may not return to normal after giving birth.
· Support stockings may help with the increase in fluid in the area around the ankles and the feet. These stockings should be waist high. They should be worn first thing in the morning so that during the course of the day, when the feet start to swell, the stockings will keep the swelling in check.
· Elevate the feet and legs whenever possible to limit the swelling and be sure to wear comfortable shoes that do not compress the feet or ankles.

Other effects of pregnancy on the feet include over pronation. This is also due to the increase in weight over a relatively short period of time combined with a change in hormones. Some hormones released during pregnancy will relax the muscles and ligaments in your body to allow vaginal birth. These hormones may also relax the ligaments in your feet. The pressure on the feet from an increase in weight along with ligament laxity will cause the feet to pronate.
· Often arch supports may help to alleviate some of the pain caused by over pronation. Arch supports will also enable you to have more stability during ambulation. The arch supports should be placed in a wide shoe which does not place pressure on the ankles or the feet.

Some women experience heel pain, also known as plantar fasciitis. This is a result of over pronation due to the increase in weight.
· Again, an arch support or a full orthotic may help.
· Daily Stretching exercises will alleviate the pain in the arch. Your podiatrist will be able to teach you certain stretching exercises that target the plantar fascia. The plantar fascia is a band of tissue that supports your arch, and starts at the heel, extending into the toes.

Other pain includes cramping in the feet and legs. This cramping can be the result of pressure on the veins in the pelvic area, which decreases the venous blood flow to the legs and feet. Cramping usually occurs in the 2nd trimester and occurs typically at night.

· In order to alleviate cramping, make sure to move your ankles and legs at frequent intervals.
· Some women benefit from a light massage of the legs and feet.
· Other women benefit from swimming. This exercise allows you to move your legs and muscles easily.