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Should i worry if the swelling is only on one foot?
Swelling in pregnancy should be equal in both feet, both ankles, or both legs.
If one side is far more swollen than the other, contact your doctor as you
may have a vascular problem.
What can i do about my swollen feet and ankles?
Put your feet up as much as possible - even on a pillow on a chair facing you is better than nothing. Drink plenty of water -
it helps to flush away swelling. Eat a healthy balanced diet and avoid foods high in salt that will retain water.
Exercise your calf muscles after standing or sitting for a long time by doing heel raises (hold onto a nearby surface and go up
and down onto tiptoe and back on your heel - you can feel the calf muscle tighten). Heel raise exercises help your venous
circulation remove pooled blood from the foot and ankle area.
Does pregnancy affect the joints in my feet?
Hormone changes in pregnancy result in ligament “looseness” developing throughout your body. This ligament looseness
will make joints stretch and widen, in preparation for giving birth. Unfortunately, it also affects the joints in your feet and can
lead to stretching and widening of the feet, as well as lowering (”falling”) of the arches. If your feet are painful under the arch,
see a podiatrist to prevent a foot condition from developing, such as plantar fasciitis.
Can pregnancy affect my toenails?
Yes, because of changes to your hormones, your toenails may grow faster than usual or become brittle or soft. Keep them
trimmed and apply tissue oil to ease brittleness. A soft natural brush will help to promote blood circulation.
Can pregnancy affect my shoe size?
Yes, because of changes to your hormones, blood circulation and weight, it’s no wonder that shoes often no longer fit. Most
women will need a half-size to one size larger shoe, certainly by the end of the second trimester, if not sooner. About 16% of
mothers will permanently need larger size shoes after pregnancy.
Make sure your shoes fit well - too narrow or too short will restrict circulation and increase swelling.
See Froggie Plus for Wider Feet
Why do my legs look blotchy when I’m pregnant?
For some women, increased hormone production can result in bluish, blotchy legs. This temporary discoloration usually
disappears after delivery. Your skin is also more sensitive during pregnancy - remember to use a good sunblock on the tops
of your feet when sunbathing. If you’re going to be driving for longer than half an hour, take a break to stretch your legs to promote circulation.
Why do varicose veins happen during pregnancy?
Veins in your body become larger to cope with the increased blood supply in pregnancy. Increased pressure on the veins
can cause varicose veins. Putting your feet up helps relieve the pressure on the veins, as does walking in flexible flat shoes
and sandals (see Froggie Flex Technology - link to Froggie Flex Tech). Avoid standing for more than an hour at a time
without taking a break.
Choose shoe and sandal styles with wide, low heels (no higher than 25mm) or low wedge heels.
What’s the best shoe style for pregnancy?
Choose a style that has support at the back of the heel, either a closed heel back or a heel strap, since these styles
increase stability. Stability is important because, while baby is unlikely to be hurt by a fall, you may well be. A
sprained ankle or twisted knee is no picnic when you can’t take painkillers. Non-skid soles will make you more sure-footed.
Choose comfortable shoes that provide extra support and shock absorption.
In general, avoid heeled shoes higher than 25mm as they are not as stable as low or low wedged heels.
Can I wear jeans and high heels in the first trimester?
Snug fitting jeans or pants should never be worn in pregnancy - even in the second month - as they can constrict the womb
and cuase baby’s feet to not have enough room to develop correctly.
High heels alter the curvature of your spine and the alignment of internal organs. This can negatively impact on baby’s
space to develop inside you.
What foot (and leg) exercises can I do in pregnancy?
Flex your toes (bend them) and then pull them toward you as you point the heel away from you. Extend your leg, point
your toes up, and make a circle with your toes, rotating your whole foot and ankle. This also exercises the calf muscles
after standing or sitting for a long time. If you have a sudden leg cramp, bend your foot towards your body until it eases.
A variation on the above is to lie down and extend your leg, point your toes and draw the letters of the alphabet in the air
with your foot. Remember to swop over and exercise the other foot and leg. Do capital letters one day and small letters the
next.
Walk! Walk! Walk! Use flexible soled shoes with good shock absorption. Swimming and water aerobics are also good for
your feet during pregnancy.
Froggie Flex Technology
What causes foot pain in pregnancy?
As baby grows, it forces your spine into increased curvature and a tilt forward of the pelvis. This altered position creates
stress to the structure of the foot because it changes your pattern of standing and walking. Foot pain can be pain in the
heel, under the arch, or under the ball of the foot. Foot pain in pregnancy is most likely to be related to over-pronation or
inward rolling of the foot, caused by the altered pattern of walking.
Ice packs under the arch and gentle foot massage can be of help. Consult a podiatrist should the pain persist, as you may
need custom shoe inserts or orthotics.
Call the SA Podiatry Association 0861 100 249 to locate your nearest podiatrist.
Foot Facts brought to you by Froggie 031 450 0207, in the interest of better footcare.
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of the Soul of Africa Initiative
