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Why Your Feet May Grow During Pregnancy (And What You Can Do About It!)

24 Jan 2025
Why Your Feet May Grow During Pregnancy (And What You Can Do About It!)

Pregnancy and Feet: A Surprising Connection

Pregnancy changes your body in ways you never expected—and one of those surprises might be your feet. Many moms-to-be notice their shoe size increasing as their pregnancy progresses. While this change can be shocking at first, it’s perfectly normal. Let’s explore why this happens, whether it’s permanent, and how you can keep your feet happy and healthy during this special time.

Why Do Feet Grow During Pregnancy?

Your body undergoes incredible transformations to support your growing baby. Here’s why your feet may also experience changes:

1. Hormonal Changes (Hello, Relaxin!)

Pregnancy hormones, particularly relaxin, help loosen the ligaments in your pelvis to prepare for childbirth. But relaxin doesn’t stop there—it affects ligaments throughout your body, including those in your feet. This loosening can cause the arches of your feet to flatten, making your feet appear longer and wider.

2. Swelling (Edema)

Swelling, or edema, is a common pregnancy symptom. Increased blood volume and fluid retention can cause your feet to swell, making your shoes feel tighter.

3. Increased Weight

The extra weight you carry during pregnancy puts more pressure on your feet. This can lead to flattening of the arches, contributing to a larger foot size.

4. Permanent Structural Changes

For some women, the combination of hormonal and physical changes can cause permanent growth in shoe size. Studies suggest that about 60-70% of women experience some degree of permanent foot growth after pregnancy.

Is This Change Permanent?

In some cases, yes. While swelling typically goes away a few weeks after delivery, the flattening of the arches can lead to a lasting change in shoe size. If your feet have grown during pregnancy, it’s not uncommon to need a larger size moving forward.

How to Care for Your Feet During Pregnancy

Keeping your feet comfortable and supported is essential during pregnancy. Here are some tips to help:

1. Invest in Supportive Shoes

  • Choose shoes with good arch support to reduce strain on your feet.
  • Avoid tight or narrow shoes, as these can worsen swelling and discomfort.
  • Consider maternity-friendly footwear, such as cushioned sneakers or sandals with adjustable straps.

2. Manage Swelling

  • Elevate your feet: Prop your feet up whenever possible to reduce swelling.
  • Wear compression socks: These can improve circulation and minimize puffiness.
  • Stay hydrated: Drinking water helps flush excess fluids from your system.
  • Avoid standing for long periods: Take breaks to rest and stretch.

3. Stretch and Strengthen Your Feet

Gentle exercises can help maintain flexibility and reduce discomfort:

  • Roll a tennis ball under your foot to massage the arches.
  • Stretch your calves and toes to relieve tension.

4. Pamper Your Feet

  • Soak your feet in cool water to ease swelling.
  • Treat yourself to a prenatal massage or at-home foot rub.

When to Call Your Doctor

While some swelling is normal, excessive or sudden swelling in your feet, ankles, or hands can signal a condition called preeclampsia, which requires immediate medical attention. Watch for symptoms such as:
  • Severe swelling that doesn’t go down with rest
  • Headaches
  • Blurred vision
  • Rapid weight gain

If you’re ever in doubt, reach out to your healthcare provider.

Embracing the Changes

While foot growth during pregnancy might feel like an unexpected challenge, it’s a sign of your body’s incredible ability to adapt and support new life. Remember, the changes in your feet are just one part of your amazing journey into motherhood. Take care of yourself, wear those comfy shoes, and step confidently into this exciting chapter!

 

Content Reviewed by Dr V. profile picture

Content Reviewed by Dr V.

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Dr. Vaheh Shirvanian, a family medicine physician and father. With over 17 years of experience, he specializes in inpatient acute hospital care, outpatient family medicine, urgent care, emergency medicine, and hospice care. Dr. V is passionate about guiding new parents through the challenges and joys of parenthood, offering compassionate and expert support at every step.

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