Pregnancy is a momentous period filled with anticipation and joy, yet it can also bring about certain discomforts. Among them, foot problems are a common occurrence for expectant mothers. Fortunately, there are effective and straightforward methods to alleviate these issues and ensure a smoother pregnancy journey.
One way to alleviate discomfort and reduce swelling in your feet is to prioritize elevating them whenever feasible. By raising your feet above your heart level, you can enhance blood circulation and minimize the accumulation of fluid. Additionally, applying an ice pack to your feet while standing for extended durations can also be helpful in reducing swelling and providing relief. Embracing these practices can go a long way in improving your overall foot health and enhancing circulation.
Elevation
During pregnancy, experiencing leg pain, swelling, and other discomforts is common due to the increased amount of fluids that accumulate in the legs. A useful technique to alleviate these symptoms is to elevate your feet. Mayo Clinic explains that hormonal changes during pregnancy result in water retention, putting additional strain on the lower limbs. By raising your feet, you can reduce these discomforts significantly.
Elevate your feet while sitting, flexing and stretching them at the ankles to reduce swelling. Drinking plenty of water, applying ice packs to affected areas and doing regular low impact exercises can also help alleviate swelling.
Elevating your feet can be especially helpful for those suffering from plantar fasciitis, a painful condition that commonly affects the heel and arch of the foot. Plantar fasciitis occurs when this thick band of tissue running from heel to arch becomes inflamed and irritated.
Ice
One of the most effective ways to manage foot pain during pregnancy is by applying ice. This inexpensive treatment constricts blood vessels, decreasing swelling and inflammation-related discomfort.
Plantar fasciitis is the most common cause of foot pain for pregnant women, and can affect those with flat feet, high arches or who are overweight or frequently on their feet.
Pregnant women release a hormone called relaxin, which can loosen the ligaments in your feet and lead to heel pain, over-pronation (flat feet), and inflammation.
Swollen feet are an expected part of pregnancy and can be treated non-pharmacologically by sitting on a stool, soaking in water or using a support hose to control fluid accumulation. Elevation and icing may also help alleviate these symptoms.
Stretching
Pregnant women’s bodies go through many changes during this time. Engaging in a daily stretching routine can help alleviate some of these discomforts and give yourself the best chance at having an easy pregnancy.
When stretching, it is essential to breathe slowly and deeply. Doing so helps relax muscles, stimulates blood flow, and enhances oxygen delivery to those working out.
It is best to avoid stretches that involve deep backbends or contortions during pregnancy, as your abdominals are more vulnerable to splaying out during this time and could result in diastasis recti or pelvic prolapse, especially during childbirth.
Orthotics
Foot pain during pregnancy can be a common complaint. As your center of gravity shifts to accommodate for a growing baby, the weight of the extra baby increases pressure on your feet.
Pregnant women are especially prone to experiencing swelling in their feet, known as edema. This condition can be painful when it occurs.
One solution for managing foot pain is wearing orthotics in your shoes. Whether you purchase them over the counter or have them custom-made, orthotics can help manage your discomfort by correcting your walking pattern and providing more arch support.
Custom orthotics will prevent your feet from flattening and stretching the plantar fascia, potentially alleviating or eliminating pain. Furthermore, they may prevent overpronation problems which could lead to heel discomfort.
Massage
Pregnancy can be an exciting time in a woman’s life, but it also comes with intense discomfort. If you are pregnant and experiencing foot pain, there are several steps you can take to help manage the condition.
Massage is an effective way to relax your muscles and increase blood circulation. It may also be beneficial in managing other discomforts associated with pregnancy.
It is essential to select a certified massage therapist with extensive experience working with expectant mothers. She can adjust her techniques accordingly, guaranteeing you receive the best care possible.
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