Foot & Shoe Advice for Expectant Mums: How Pregnancy Affects Your Feet (and What to Do About It)
Pregnancy is an exciting and transformational time — but it can also come with unexpected changes to your feet. Many expectant mums experience new or worsening foot discomfort during pregnancy, including swelling, arch pain, and problems finding shoes that fit.
At Podiatry Hub, we help women stay comfortable, supported, and mobile throughout pregnancy with expert guidance on foot care, footwear, and early treatment when needed.
Here’s what to expect — and how to keep your feet feeling their best.
Why Do Your Feet Change During Pregnancy?
Pregnancy alters the way your body moves, carries weight, and distributes fluid. A few key factors contribute to changes in your feet:
- Relaxin and ligament laxity
Pregnancy hormones — particularly relaxin — soften ligaments throughout the body. This is essential for labour, but it also affects the ligaments that support the arches of your feet. Looser ligaments can cause your arches to flatten and your foot to widen.
- Weight gain and load changes
Carrying more weight naturally increases pressure on your feet, ankles, and legs. This extra load can strain the arches, heels, and forefoot.
- Fluid retention and swelling (oedema)
Swelling in the feet and ankles is extremely common during pregnancy, especially in warmer weather or after long periods of standing.
- Shift in centre of gravity
As your belly grows, your posture and gait adapt. These biomechanical changes can affect how your feet absorb and distribute force.
Common Foot Problems During Pregnancy
Many women experience one or more of the following:
➤ Over-pronation / Flattened arches
Ligament laxity and weight changes can cause the feet to roll inward more than usual, leading to arch pain, heel pain, and knee or hip discomfort.
➤ Plantar fasciitis
Increased strain on the arch can inflame the plantar fascia, causing sharp heel pain — especially in the morning.
➤ Swelling and discomfort in the forefoot
Pressure and fluid retention can make shoes feel tight, contributing to corns, calluses, and nerve compression such as Morton’s neuroma.
➤ Foot size changes
It’s not unusual for feet to grow up to half a shoe size during pregnancy — and some women remain this size after birth.
➤ Leg pain, cramps, and varicose veins
Circulation changes and added load can affect the lower limbs, causing aching, heaviness, or throbbing.
➤ Ingrown toenails and cracked heels
Swelling, pressure, and difficulty reaching your feet can make nail and skin problems more common.
How to Choose the Right Shoes During Pregnancy
Supportive footwear makes a big difference in reducing strain and preventing discomfort. Here’s what to look for:
✔ Arch support
Choose shoes with built-in support or ask us about temporary orthotic inserts during pregnancy.
✔ A firm heel counter
This stabilises the rearfoot and helps control excessive pronation.
✔ A wide, deep toe box
Your feet may swell or widen — avoid narrow, restrictive styles.
✔ Soft but durable cushioning
This helps absorb shock and reduce pressure on sensitive areas.
✔ Adjustable straps or laces
Perfect for accommodating swelling throughout the day.
✔ Avoid high heels
Heels shift weight forward, increase arch strain, and worsen balance.
✔ Avoid flat shoes & thongs
Flat, unsupportive footwear can worsen arch pain and heel discomfort.
If you’re unsure what shoes are best for your changing feet, our podiatrists can perform a footwear assessment and guide you toward the right features for your foot type and pregnancy stage. We don’t sell footwear — our recommendations are based purely on your needs.
Foot Care Tips for a More Comfortable Pregnancy
- Elevate your feet regularly
Helps reduce swelling and improve circulation.
- Wear compression socks
Support swelling and reduce leg fatigue.
- Stay active
Gentle walking, swimming, or pregnancy-safe exercise helps circulation and mobility.
- Stretch your calves and arches
This can ease heel and arch pain.
- Moisturise your feet daily
Prevents cracked heels and skin irritation.
- Keep toenails trimmed correctly
Helps prevent painful ingrown nails — or let us help you if reaching your feet becomes difficult.
After Pregnancy: Do Your Feet Go Back to Normal?
Some changes — such as swelling — resolve after birth.
However, arch flattening and foot size changes can sometimes be long-lasting.
If you notice ongoing foot pain or difficulty finding comfortable shoes postpartum, a podiatry assessment can help restore support, mobility, and comfort.
When to See a Podiatrist
Book an appointment with Podiatry Hub if you experience any of the following during pregnancy:
- Persistent heel, arch, or forefoot pain
- Trouble finding comfortable shoes
- Significant swelling in one foot
- Numbness, tingling, or burning pain
- Ingrown toenails or cracked heels
- Foot or ankle pain that limits daily activity
We’ll assess your foot mechanics, footwear, and any pregnancy-related changes — and provide safe, tailored treatment to keep you comfortable from bump to baby.
Stay Comfortable Throughout Your Pregnancy — Book With Podiatry Hub
Foot pain doesn’t need to be part of pregnancy. With the right support and guidance, your feet can stay strong and comfortable as your body changes.
📅 Book an appointment today:
Book your appointment with Podiatry Hub
Josh Condon (Podiatrist)