Pregnancy is an exciting and transformative time — but let’s be real, it can bring unexpected physical challenges. Foot and ankle pain is one of the complaints we have seen during pregnancy. Like everything in a pregnant body, how you walk, stand, and bear weight changes. Understanding these changes can help you feel comfortable, stay active and enjoy an added dose of confidence during your pregnancy.
Mothers are supported every step of the way during their pregnancies through Bramalea Physiotherapy and Wellness Centre’s safe physiotherapeutic care. Here is what to know about pregnancy-related foot pain — and how to alleviate discomfort.
Why Foot Pain Happens During Pregnancy
Pregnancy affects the feet in several ways:
Hormonal Changes: Relaxin, a hormone the body produces during pregnancy, loosen ligaments in preparation for birth. Because those lax ligaments are also in the pelvis, they will also affect your feet and ankles, which are now vulnerable to pain and instability.
Weight Gain: The heavier you are, the more strain you put on your foot arches. This can lead to:
- Flat feet (fallen arches)
- Heel pain
- Fatigue in the feet and legs
Fluid Retention: Edema, or swelling, is normal in the second and third trimesters. When fluid accumulates in the feet and ankles, it can lead to discomfort, stiffness, and difficulty walking.
Changes in Posture: The heavy belly throws off your center of gravity, which’ll pull you forward during the squat. Women typically compensate for this change in foot alignment, without even knowing it — and that compensation can cause all sorts of foot, ankle, knee and even lower back pain.
Common Foot Conditions During Pregnancy
Plantar Fasciitis: Inflammation of the ligament at the base of your foot, causing sharp heel pain, especially when you wake up in the morning.
Over-pronation (Flat Feet): The arches collapse due to excess weight, leading to arch, heel, and ankle pain.
Edema (Swelling): A buildup of fluid results in puffiness, tenderness and difficulty wearing shoes.
Leg Cramps: Known to arise from a change in circulation or muscle tiredness.
How Physiotherapy Can Help
Our qualified physiotherapists liaise with mums-to-be to offer a range of gentle and safe services, such as:
- Tailored Foot and Leg Workouts
Some exercises to strengthen and stretch your feet will also help support your arches, boost circulation, and alleviate pain. - Manual Therapy
Manual methods help relieve rigidity, increase movement, and decrease swelling. - Orthotics
Prescription or pregnancy-friendly orthotics can provide additional cushioning and support if you have flat feet or heel pain. - Education and Posture Training
We educate on safe movement patterns and posture modifications that are easier on your feet and back. - Compression Therapy Recommendations
Well-fitted compression socks can help improve circulation and reduce swelling.
When to Seek Professional Help
When foot pain is ongoing, severe, or affecting your ability to walk or sleep comfortably, you may need to seek care from a professional. Treating early can also help keep pain at bay as your pregnancy progresses.
We’re Here to Support You
At Bramalea Physiotherapy and Wellness Clinic, we appreciate that every pregnancy brings unique physical challenges. Our mom-focused team is dedicated to helping you stay active, healthy, and pain-free.
So when it comes to foot and ankle pain from your pregnancy, don’t hesitate to book an appointment today—your feet will thank you!