Why do my feet and ankles hurt in pregnancy?
We know that your body goes through many changes throughout pregnancy, but you may not have expected your feet and ankles to also be impacted! In this blog we will discuss some of the more common changes to feet and ankles during pregnancy and how you can address or prevent them.
As your belly grows, you may develop an anterior pelvic tilt or increased curve in the lower spine and your centre of gravity will shift forward which will cause the loading in your foot to change. Weight gain will also place extra strain on your plantar fascia (arch of your foot), calves and achilles. This can often lead to arch or heel pain.
Also, during pregnancy a hormone called Relaxin is excreted which relaxes ligaments and soft tissues to prepare for birth. Although the hormone does not discriminate, so your feet too will be affected, which can lead to a wider and flatter foot. This too can place extra strain on your foot.
A common condition that can arise due to these changes is Plantar fasciitis, which is when the tissue that runs from your heel to toes, or the arch of your foot, becomes inflamed. Pain often presents in the heel or arch of foot, and is usually worse in the first few steps in the morning or after exercise.
Calf and ankle strengthening exercises can be useful to manage this pain throughout pregnancy. It’s also important to look up the chain at your glutes and core to reduce the anterior tilt of pelvis and prevent excessive changes to loading patterns in the feet. If you are unsure where to start with this, pregnancy-safe clinical pilates is often a great place to start! A physiotherapist can also assist by assessing your posture and gait and providing individualized guidance, hands on treatment; including soft tissue release in the calves and surrounding muscles, taping and exercises.
You might also be finding it harder to fit into your regular shoes due to the changes in your foot size. The flattening and widening of your foot due to Relaxin can contribute to this as well as the increased fluid retention that can occur in the lower leg and feet during pregnancy. To manage this increased movement is useful to redistribute fluid. Elevating your feet whilst sitting and compression socks can also be helpful.
Another common concern during pregnancy are calf cramps, especially during the third trimester, which can be painful and often disrupt sleep. To prevent and manage calf cramping, staying active with pregnancy-safe exercise, staying hydrated and stretching your calves throughout the day and before bed can be effective. There is also some evidence for the application of topical magnesium spray or oil before bed to prevent cramps.
Finally, these changes in feet biomechanics can sometimes have implications for returning to exercise postnatally. A return to exercise assessment with a physiotherapist would involve an assessment and tailored plan to return to your goals safely and prevent other musculoskeletal concerns.
This article was written by Olivia Galea. Olivia is an expert Pregnancy and Clinical Pilates Physiotherapist and a high level runner. Combining her love of exercise and running and passion for helping others makes her the obvious go to for all your pre and post natal exercise needs! Book with Olivia today via this link