Pregnancy is a time for joy and anticipation, but it is often accompanied by significant foot discomfort. At St. Cloud Foot & Ankle Center in Central Minnesota, our foot specialists help expectant mothers find relief. Below, our St. Cloud foot doctors describe common pregnancy foot problems and share solutions to help reduce foot pain during your pregnancy.
Common Pregnancy Foot Problems and Potential Solutions
Swollen Feet
Pregnant women often experience swollen feet. It usually becomes noticeable in the second trimester and then gets worse during the last three months of pregnancy. Swollen feet during pregnancy can lead to discomfort, tingling, and difficulty fitting into shoes. Tips you can use to help manage pregnancy-related foot swelling include:
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Elevate your feet several times daily by propping them up above heart level for 20-30 minutes regularly. This will help direct excess fluid back into circulation rather than allowing it to pool in your feet and ankles.
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Drink plenty of water every day. Increasing your water consumption can reduce water retention, which causes swelling, by encouraging your body to release excess fluid.
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Wear compression socks that provide graduated pressure from ankles upward. These specialized stockings can significantly reduce swelling when worn consistently during daytime hours.
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Avoid continuous or prolonged standing by sitting and elevating your feet whenever possible. Getting off your feet—even for a brief period of time—can help reduce fluid accumulation.
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Limit your sodium intake because consuming excess salt contributes to water retention. Focus on fresh fruits, vegetables, and unprocessed foods rather than packaged items that are typically high in sodium.
Arch Pain
The physical changes that take place during pregnancy often lead to overpronation, which occurs when the feet roll inward and flatten the arch with each step. This walking pattern often causes arch pain, which can be managed with the following tips:
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Wear supportive footwear with firm arch support and cushioning. Choose shoes with wide toe boxes to accommodate swelling and substantial midsole support for stability.
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Use custom orthotic inserts prescribed by a foot doctor to provide targeted support exactly where your unique foot structure needs it. Custom orthotics help maintain proper foot alignment despite pregnancy-related changes.
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Gently stretch your calf muscles and plantar fascia to relieve tension and prevent contractures. Try calf stretches against a wall and seated towel stretches for the bottom of your foot daily.
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Perform foot strengthening exercises like towel curls and marble pickups to help maintain muscle tone that supports your arches. Stay seated when performing these activities to avoid additional strain.
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Modify your regular activities during pregnancy as needed. For example, it may be helpful to switch from high-impact exercise to swimming or stationary cycling. Our St. Cloud foot doctors can recommend adaptations based on your symptoms.
Plantar Fasciitis
Plantar fasciitis is a painful heel condition that often develops during pregnancy when the plantar fascia (the band of tissue supporting your arch) becomes inflamed. Characterized by intense heel pain, especially when taking the first steps of the day, plantar fasciitis can significantly impact mobility. Tips to help you manage pregnancy-related plantar fasciitis include:
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Stretch your feet before getting out of bed to help reduce the sharp pain of taking your first steps of the day. Try gentle ankle circles and pointing and flexing your feet before standing.
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Wear supportive slippers at home rather than walking barefoot. Even brief periods without proper support can aggravate plantar fasciitis symptoms on hard surfaces.
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Pair cold therapy with massage to help reduce inflammation. To combine cold therapy with gentle stretching of the plantar fascia, simply roll your foot over a frozen water bottle for 10-15 minutes several times daily.
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Wear night splints because they can gently stretch your plantar fascia while you sleep, helping to prevent the overnight tightening that leads to morning pain. Your St. Cloud foot doctor can recommend appropriate options for pregnancy.
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Seek professional treatment from an experienced foot doctor who can recommend physical therapy techniques and pain management strategies that are safe during pregnancy.
When to See a Podiatrist For Pregnancy Foot Problems
While many pregnancy foot problems respond well to self-care, certain symptoms warrant professional attention from a foot and ankle specialist. If you are in Central Minnesota, we recommend visiting St. Cloud Foot & Ankle Center for evaluation and treatment if you experience any of the following issues during your pregnancy:
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Severe, persistent pain that limits your daily activities should never be dismissed as a normal part of pregnancy. Timely evaluation by a St. Cloud foot doctor can prevent the development of chronic conditions that continue post-pregnancy.
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Significant swelling that appears suddenly, especially if it is accompanied by headaches or vision changes, requires immediate medical attention as this may indicate preeclampsia, a serious pregnancy complication.
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Skin changes such as redness, warmth, or tenderness could indicate a blood clot requiring urgent evaluation, especially if you have swelling in one leg.
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Persistent numbness or tingling can indicate nerve compression issues that need professional management to prevent long-term nerve damage.
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Walking difficulties that develop during pregnancy should be thoroughly assessed by a skilled foot doctor to identify any underlying causes and treatment options.