I don't care if you are a size 2 or 12 when you get
pregnant, by the sixth month most woman are complaining of
some kind of foot and ankle pain. As a mother of three, I
can attest that every pregnancy was unique in its own way,
but one constant through them all was "Oh! My aching feet!"
and this is from a podiatrist. Let me share with you some
of the tricks of the trenches and recommendation from the
American Podiatric Medical Association that I learned which
helped me survive the pregnancy trauma to my feet.
As your waistline expands, that weight gain alters your
center of gravity and causes lordosis, also known as a sway
back posture. This change in posture puts abnormal stress
on your knees, legs and feet. The most common ailments seen
in pregnant woman are swollen feet (more like feeling like
they will explode), over pronation (flattening of your
arches), arch fatigue, ingrown toenails, and cramps in your
feet. Let's look at all of these a little closer and
discuss the causes and the remedies.
1. Swollen feet: Excess fluid accumulates in your feet due
to the weight and position of the baby in the womb. This
usually occurs in the third trimester. Tips for prevention
of swollen feet include: putting your feet up whenever
possible, uncross your legs when sitting, stretch your legs
frequently while sitting, wear wide comfortable shoes
(Crocs were my favorite), and measure your feet every month
and wear the appropriate size shoes. Foot size usually
increases at least a half a size per pregnancy and is
usually permanent after the first two. When edema is a
problem, try waist high maternity pantyhose. These saved my
life while I was still working and pregnant. Put them on
first thing in the morning so blood doesn't have a chance
to pool around your ankles.
2. Over Pronation: Your arch is flattening and rolling
inward while walking due to increased body weight and
hormonal ligament laxity. This can cause back, knee and
ankle pain as well as chronic arch fatigue. Tips for
prevention of excessive pronation include: choose
comfortable and supportive shoe gear that provide extra
support and shock absorption, avoid high heels especially
stilettos, and make your running shoes your best friend. If
this doesn't cure your pronation, over-the-counter arch
supports like Aetrex Lyncos can help support your arch and
get you through your pregnancy.
3. Arch Fatigue: Extreme stress or inflammation on the
plantar fascia, the ligament that holds up your arch occurs
due to excessive pronation and a pre-pregnancy flexible
flat foot. Ouch! Your arch is on fire and your heel feels
like someone stabbed it hen you get up in the morning. Tips
for prevention of plantar fasciitis: stretch before and
after any exercise, stretch daily when you get up in the
morning, do not go barefoot, and wear supportive low heeled
shoes. If this doesn't alleviate your arch pain, roll a
frozen water bottle in your arch twice a day and wear arch
supports mentioned above. If this does not do it, you may
need physical therapy to decrease your ligament
inflammation.
4. Ingrown Toenails: These are caused by excessive stress
from ill-fitting shoes. Face it, your feet are expanding
and so should your shoes. I wore my Crocs for the last
trimester of my pregnancy with everything. Comfort rules
and fashion goes out the window! Crocs Rx have enough arch
support to help with your arch fatigue and enough room to
avoid most ingrown toenails. If your toenail discomfort
does not subside with wider shoes, seek your podiatrist.
They can help! Remember that a pedicurist can give you an
infection, so better left to the professionals.
5. Cramps in your feet: These are caused by increased blood
volume during pregnancy and the high progesterone levels
which relax your blood vessels to prevent high blood
pressure. Relaxed and slack vessels can slow down your
circulation. Increased weight in your pelvis can compress
the veins reducing circulation to your feet. Tips for
prevention of cramps: increase circulation by rotating your
ankles and walking your cramps out. Stretch your calves
daily make sure you are taking your prenatal vitamins to
ward off any electrolyte imbalances, and exercise. A walk
around the block can help even if your legs hurt!
While the joys of motherhood may be one of life's most
precious gifts, expectant mothers have to endure the rigors
of pregnancy before they can experience baby bliss.
Hopefully these tips from the trenches will help you
survive your pregnancy as they did mine.
----------------------------------------------------
Dr Marybeth Crane is a board certified podiatric foot and
ankle surgeon. Your feet should last a lifetime! For more
foot health tips, a copy of her FREE BOOK and
doctor-approved foot care products, visit
http://www.faant.com or read her blog at
http://www.myrundoc.com
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