If you are pregnant, you might have noticed that your body has begun to change. You can have aches and pains all over from the changes that occur during pregnancy, but some women have trouble in particular with foot pain.
Foot pain during pregnancy has a number of causes. To help keep your feet pain-free and healthy until your baby comes, here are some tips to follow.
1. Exercise and Eat Well.
Weight gain, which is common and normal during pregnancy, can cause stress to the feet. Ideally, you should gain weight gradually over your pregnancy, which helps your feet to adjust. However, excess weight gain can contribute to foot pain. One way to avoid gaining over the recommended amount is to stay active. Staying active can be challenging for some people, but even a daily walk or swim is better than nothing. Swimming especially can be helpful for your feet because they don't have to bear any weight during the exercise.
Eating well can also be way to help with weight gain. Limit sugary treats and processed foods. Focus on fruits, vegetables, and lean protein. For carbohydrates, whole grains and plants are best. Try to avoid eating too much. Your growing baby needs food, but only slightly more than you needed before you were pregnant.
2. Wear supportive shoes.
Pregnancy can make it difficult to find shoes you like. Your feet can widen, lengthen, or swell over the course of your pregnancy, which makes wearing some of your normal shoes uncomfortable. Invest in one pair that fits and supports you well. You might be tempted to spend your pregnancy in flats or flip flops, but these provide no support and can directly cause severe arch and heel pain, especially after an entire day on your feet.
3. Drink water.
Water is the drink of choice for promoting healthy feet. As your pregnancy progresses, you might find your feet swell during the day. This swelling can contribute to the fatigue-like ache you might feel in your feet. Swelling can happen in pregnancy, but one thing that helps is to make sure you stay hydrated with water. Your body retains less water when you're drinking plenty. Try to avoid other types of drinks when you are feeling thirsty.
After a day on your feet, or even after a walk, put your feet up to help your circulation. It's good to occasionally massage sore places or even to ease soreness with hot or cold compresses. These help to reduce inflammation.