Pregnancy is a miraculous journey, but it comes with its unique set of challenges—some of which show up in unexpected places, like your feet. Dr. Sherry P. Taylor, an experienced OBGYN and founder of Alpha Omega OBGYN, shared insights into the changes that women’s feet undergo during pregnancy and practical tips to manage these changes.
Why Feet Change During Pregnancy
As a woman’s body adjusts to accommodate a growing baby, significant changes occur, including in the feet. Dr. Taylor explains that many women experience swelling, and their feet may even grow by half a size. This change is often permanent. The primary culprits are weight gain, hormonal shifts, and increased blood volume.
Carrying an additional 25 to 30 pounds, as is typical during pregnancy, adds stress on the feet, ankles, and knees. Relaxing, a hormone produced during pregnancy to loosen ligaments for childbirth, also impacts the feet, causing them to spread and flatten.
Managing Foot Changes and Discomfort
Dr. Taylor emphasizes the importance of managing foot discomfort during pregnancy to maintain mobility and overall well-being. Here are some of her top recommendations:
- Wear Supportive Shoes: Investing in well-cushioned shoes or adding orthotic inserts can help reduce pressure on your feet. Comfort is key during these months.
- Stay Active: Exercise is essential for circulation and maintaining joint health. Dr. Taylor advises women to remain active throughout pregnancy but to avoid injury by monitoring their heart rate. Moderate, low-impact activities like walking or prenatal yoga are excellent choices.
- Monitor Heart Rate: Pregnancy is not the time for high-intensity workouts. Dr. Taylor stresses keeping the heart rate around 140 beats per minute to ensure the baby receives adequate blood flow during exercise.
- Hydration is Key: Staying hydrated helps reduce swelling and keeps you energized.
The Long-Term Impact
Many women find their feet don’t shrink back to their pre-pregnancy size, even after childbirth. While this may feel like an unwelcome change, it’s a natural result of the incredible work your body has done to create and support new life.
Dancing Through It All
Interestingly, Dr. Taylor’s passion for competitive ballroom dancing ties directly to her expertise in managing foot health. As a multi-gold-medal-winning dancer, she relies on her feet to perform at peak levels. Her dedication to both her career and her love for dance underscores the importance of balancing professional and personal passions.
In her words, “If you aren’t doing something else besides your job, you’re going to burn out.” She finds joy and fitness through dance, which not only keeps her physically active but also sharpens her mind—a benefit supported by studies linking dance to brain health.
The Bigger Picture
Pregnancy is a time of profound transformation. By taking proactive steps to care for your feet, you can reduce discomfort and stay mobile as you prepare to welcome your new bundle of joy. And as Dr. Taylor exemplifies, finding joy in movement—whether it’s a daily walk or an impromptu dance—can uplift your entire pregnancy experience.
So, embrace the changes, lace up those supportive shoes, and step confidently into this new chapter of life!
From Get Aligned, hosted by Bryan Scott: S1, Ep. 5: Foot Health During Pregnancy, Feb 15, 2023
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