Your Feet During Pregnancy
I always assumed the stories about feet changing during pregnancy were an old wives tale. It took me three years and a pair of going out shoes that no longer fit to realise they were not.

Why pregnancy changes your feet
Your feet carry a lot during pregnancy. As your baby grows, your body weight increases and your centre of gravity shifts forward. At the same time, pregnancy hormones including relaxin and progesterone loosen the ligaments and joints throughout your body, including your feet. The result is that the structure of your foot can genuinely change, and for some women those changes are permanent.

Research has found that arch changes during pregnancy can affect the hips and knees over time. Looking after your feet now is one of the most practical things you can do for your long-term health.

What you might notice

Arch drop and flat feet
As the arch lowers, the foot spreads and can become longer and wider. This changes how weight is distributed across the foot and how you walk. You may notice that the way you walk feels different, or that shoes that fitted before no longer do.

Swelling
Foot and ankle swelling is one of the most common experiences during pregnancy. Blood volume increases, the uterus grows, and fluid retention all contribute. Swelling tends to worsen as the day goes on and can make wearing enclosed or supportive shoes difficult at exactly the time when support matters most.

Heel pain
The combination of increased weight, arch drop, and looser ligaments puts extra tension on the plantar fascia, the band of tissue running under the foot. This can result in heel pain, particularly first thing in the morning or after standing for long periods.

Skin changes
Increased pressure on the foot can cause blisters, corns, and calluses. These are worth attending to rather than ignoring.

Balance
As your centre of gravity shifts, balance changes. You may feel less steady than usual, particularly on uneven ground.

What helps

Footwear
Supportive footwear is one of the most effective things you can do for your feet during pregnancy. This means good cushioning, arch support, and a shoe that fits properly given that your foot size may have changed. Thongs are convenient but most provide no arch support. There are now many options available with built-in arch support, including thong styles, that are worth looking for.

Elevation and compression
Elevating your feet when you can helps reduce swelling. Compression stockings can also help, and the options available now are much more comfortable and better looking than they used to be.

Massage and movement
Gentle massage and staying active both support circulation and help manage swelling. Walking is one of the best things you can do for your feet during pregnancy.

Foot exercises

WHEN has developed a series of simple foot exercises for pregnancy. See the images below for guidance.

When to seek help
If you have persistent or severe heel pain, significant swelling that is not easing, skin that is breaking down, or pain that is affecting how you walk, it is worth seeing a podiatrist. You do not need a referral. A podiatrist can assess what is happening and recommend orthotics, a stretching and strengthening program, or other management depending on what you need.