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Peggy Yanger, RNC, CCBE
Help… My Feet Are Pregnant Too: Foot Health In Pregnancy
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Help… My Feet Are Pregnant Too: Foot Health In Pregnancy

According to the American College of Podiatry, weight gain and hormonal changes in pregnancy have a huge impact on the body and especially on your feet. Expectant Moms can suffer swelling, cramps, aching, itching of the feet, and even varicose veins in the lower extremities.

What can you do to have healthier feet during pregnancy?

  • Start with a healthy diet, avoiding excessive high sodium foods.
  • Raise your feet and legs whenever possible, try frequent leg and calf stretches when sitting.  Daily walks promote good circulation (if cleared by your OB).   
  • Don’t cross your legs or ankles when sitting.
  • Keep active – keep your lower limbs moving even when resting. Try rotating your ankles 10 times to the left and ten times to the right several times a day as a starter.
  • Wear comfortable supportive foot wear – ideally with a strap, laces or Velcro closure. A heel height of only 3 cm is best.
  • When shopping for supportive shoes keep in mind that your feet tend to swell during the day so try on shoes in the afternoon rather than the morning, avoid pointy toed shoes, and if you experience arch pain consider seeing a podiatrist for arch supports.
  • Last but not least, a pampering foot massage (not legs) from your birth partner will benefit Mom in more ways than one.
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