Do Your Feet Really Grow During Pregnancy? Here’s Why & What to Do
28 Mar 2025
If your shoes suddenly feel tighter during pregnancy, you’re not imagining it! Many women experience foot growth, with some even going up half a size or more.
The good news? It’s totally normal and often temporary—but for some women, the change can be permanent. Let’s explore why feet grow during pregnancy, how to stay comfortable, and what to do if your feet don’t shrink back.
Your arches flatten permanently due to ligament changes.
You had multiple pregnancies, increasing the effect over time.
You gained a significant amount of weight, causing lasting foot structure changes. For others, foot size returns to normal within a few months postpartum once swelling decreases.
Avoid high heels—flats or sneakers are best.
If your shoes feel tight, go up half a size to prevent discomfort.
Avoid standing for long periods.
Limit salty foods, which can increase swelling.
Especially helpful if you stand for long hours.
Massage your feet to improve circulation and reduce swelling.
Look for arch support to help with any lasting changes. Tip: Some women need to go up a shoe size permanently—and that’s okay! Your body is amazing for growing a baby.
Severe pain, redness, or warmth in one leg (possible blood clot or DVT).
Swelling that doesn’t improve with rest. If something feels off, always check with your doctor!
Why Do Feet Grow During Pregnancy?
Several factors contribute to larger feet during pregnancy:1. Relaxin Hormone Loosens Ligaments
- Pregnancy increases relaxin, a hormone that loosens joints and ligaments to prepare your body for labor.
- This also affects the ligaments in your feet, causing the arches to flatten and the feet to lengthen.
2. Fluid Retention (Swelling)
- Extra fluid in your body can lead to temporary foot swelling (edema), making feet appear larger.
- This is most common in the third trimester and improves after delivery.
3. Weight Gain & Pressure on Feet
- Carrying extra pregnancy weight puts more pressure on your feet.
- This flattens the arch, causing feet to spread out and feel longer/wider.
Will Your Feet Stay Bigger After Pregnancy?
For some women, yes—especially if:Your arches flatten permanently due to ligament changes.
You had multiple pregnancies, increasing the effect over time.
You gained a significant amount of weight, causing lasting foot structure changes. For others, foot size returns to normal within a few months postpartum once swelling decreases.
6 Tips to Keep Your Feet Comfortable During Pregnancy
1. Wear Supportive, Roomy Shoes
Opt for comfortable, cushioned shoes with arch support.Avoid high heels—flats or sneakers are best.
If your shoes feel tight, go up half a size to prevent discomfort.
2. Elevate & Rest Your Feet
Put your feet up whenever possible to reduce swelling.Avoid standing for long periods.
3. Stay Hydrated & Reduce Salt Intake
Drinking plenty of water helps flush out excess fluid.Limit salty foods, which can increase swelling.
4. Wear Compression Socks
Helps reduce swelling and improve circulation.Especially helpful if you stand for long hours.
5. Do Gentle Foot Exercises & Stretches
Try toe stretches, ankle rolls, and calf stretches to relieve pressure.Massage your feet to improve circulation and reduce swelling.
6. Buy New Shoes if Needed
If your feet stay bigger postpartum, embrace the new size—forcing yourself into smaller shoes can cause pain.Look for arch support to help with any lasting changes. Tip: Some women need to go up a shoe size permanently—and that’s okay! Your body is amazing for growing a baby.
When to Call Your Doctor About Foot Swelling
While mild foot growth and swelling are normal, call your doctor if you experience: Sudden, extreme swelling in feet, hands, or face (could be a sign of preeclampsia).Severe pain, redness, or warmth in one leg (possible blood clot or DVT).
Swelling that doesn’t improve with rest. If something feels off, always check with your doctor!
