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Yet, these changes are real and can have a lasting impact on your daily comfort, mobility, and overall musculoskeletal health. If you have noticed your feet changing in size or shape during or after pregnancy, you may be wondering whether these changes are permanent and what you can do about them.
Change in Foot Size After Pregnancy: An Overview
Pregnancy affects the body in many ways, and your feet are no exception. Hormonal changes, weight gain, fluid retention, and altered biomechanics all contribute to changes in foot size and shape. Here's a closer look at how and why these changes happen:Hormonal changes (relaxin)
One of the key hormones responsible for foot changes during pregnancy is relaxin. This hormone helps prepare the body for childbirth by relaxing the ligaments in the pelvis.However, relaxin is not limited to the pelvis—it also affects the ligaments in the feet. As these ligaments loosen, the arch of the foot can flatten, causing your feet to elongate or widen.
It’s important to note that the effects of relaxin aren’t confined to the pelvis. Because the hormone circulates throughout the body, it can impact the structural integrity of various joints and ligaments, including those in the feet. As a result, your feet can lose their natural arch, and they may become more prone to changes in length and width.
Weight gain and fluid retention
During pregnancy, your body naturally gains weight to support the growing baby. This extra weight places more stress on your feet, which can cause them to flatten, especially as you approach the third trimester. Your body also retains more fluid, which can result in swelling in the lower legs and feet. This can make your feet feel larger or more swollen than usual.Weight gain, particularly in the later stages of pregnancy, puts additional strain on the foot's ligaments, which can accelerate the flattening of the arch. Fluid retention, while temporary, can contribute to the stretching of soft tissues, potentially leading to lasting changes.
Changes in gait and posture
As your body adapts to accommodate the growing baby, your posture and gait may also change. The shifting of your centre of gravity causes the pelvis to tilt forward, creating an exaggerated curve in the lower back (known as lordosis). This adjustment in posture affects how you stand, walk, and distribute weight across your feet.You may find that your feet are bearing more weight on the inner parts of your feet, causing them to roll inward. This change in gait, combined with other hormonal and mechanical factors, can further alter the structure of your feet.
Who Is More Likely to Have a Change in Foot Size?
While foot changes are common during pregnancy, certain factors can increase your risk of experiencing long-lasting changes. These include:First-time mothers
Women who are pregnant for the first time are more likely to experience significant foot changes. This is because the ligaments and tissues in the feet have not yet been stretched by previous pregnancies, meaning the first pregnancy often results in more noticeable changes in foot size and structure.First-time mothers are more likely to experience permanent changes in the arch height, length, and width of their feet.
Rapid weight gain
Excessive weight gain during pregnancy can put additional strain on your feet, potentially leading to more significant changes in foot size and structure. Gaining more than the recommended weight can increase the mechanical stress on your feet, which may result in permanent foot changes. Monitoring weight gain with your healthcare expert can help minimise the risk of long-term foot changes.Pre-existing foot conditions
If you already have foot conditions, such as flat feet, bunions, or plantar fasciitis, you may be more likely to experience more severe changes during pregnancy.These pre-existing issues can be exacerbated by the hormonal and biomechanical changes that occur during pregnancy. For instance, women with flat feet are more likely to experience arch flattening due to relaxin’s effects on the ligaments.
Multiple or high-risk pregnancies
Women carrying multiples (twins or more) or those experiencing high-risk pregnancies may face additional pressure on their feet. The combination of increased fluid retention, weight gain, and reduced mobility can contribute to more significant changes in foot size and shape.Women with a history of complications such as preeclampsia, bed rest, or long periods of immobility may be at a higher risk for lasting foot changes.
Signs That Foot Changes May Be Permanent
Not all foot changes during pregnancy are permanent. However, certain changes, especially those related to foot length, width, and arch height—may persist after childbirth. Here are a few signs that your foot changes may be permanent:Elongation of the foot
If you notice that your feet are consistently longer post-pregnancy, particularly if the change is more than a few millimetres, this could indicate a permanent alteration. A small increase in foot length is common during pregnancy, but if this persists after childbirth, it may be a sign that your feet have permanently elongated.Widening of the forefoot
A common change during pregnancy is an increase in the width of the forefoot, often due to the flattening of the arch. If your shoes feel tighter in the toe area after pregnancy, this could be a sign that your feet have permanently widened.Loss of arch height
Pregnancy-related changes in the ligaments can lead to a flattening of the foot's arch. If you notice that your feet feel more flat or your shoes no longer offer the same arch support, this change may persist after childbirth. Loss of arch height is a common complaint among women after pregnancy and may lead to conditions such as overpronation, which can affect the alignment of the knees, hips, and lower back.Minimising and Managing Change in Shoe Size
While you can't prevent all foot changes during pregnancy, there are several ways to manage or reduce the severity of these changes. Here are a few tips to help maintain foot health during and after pregnancy:Proper footwear during pregnancy
Footwear is highly crucial in providing support to the body structure during pregnancy. Pregnant women need to be advised to:- Choose shoes with proper cushioning, arch support, and a roomy toe box
- Limit or avoid high heels, flip-flops, and unsupported flats
- Prefer breathable materials and adjustable fastenings to accommodate swelling
- Shoes should be fitted in the later part of the day, when feet are at their largest due to fluid retention.
Orthotic support
Custom-made orthotics or good-quality over-the-counter inserts can redistribute pressure, support the arch, and reduce joint strain. They are handy for women who experience:- Flat feet or overpronation
- Heel pain
- Lower limb pain related to gait change
Physical therapy and strengthening exercises
Strengthening of foot and lower leg muscles can lead to better alignment and reduce the risk of chronic issues, and recommended exercises are:- Towel scrunches: Use toes to lift a towel placed on the ground
- Calf raises: Strengthen the calf and foot stabilisers
- Arch lifts: Engage the intrinsic muscles of the foot
- Single-leg balance: Enhance proprioception and stability
These exercises may be incorporated into prenatal and postnatal exercise programmes. A women's health physiotherapist can design an individual programme based on specific needs and any background musculoskeletal pathology.
Recommended foot exercises:
- Towel scrunches: Place a towel on the floor and use your toes to scrunch it towards you.
- Calf raises: Stand on the edge of a step, then raise your heels as high as possible before lowering them.
- Arch lifts: While sitting, try to lift your arch without lifting your toes, working the intrinsic muscles of your feet.
- Single-leg balance: Stand on one foot for 30 seconds to enhance your balance and proprioception.
Monitor weight gain
Excessive weight gain increases stress on the musculoskeletal system, including the feet. Tracking your weight gain and ensuring that it remains within the recommended range for your pregnancy stage can help limit the degree of mechanical foot changes. Nutritional counselling and regular check-ups with your healthcare expert can help you stay on track.Elevation and compression
To reduce fluid retention and prevent overstretching of the soft tissues, consider elevating your feet during rest. Compression stockings can also help reduce venous pooling and minimise swelling. These practices are particularly beneficial in the third trimester when swelling is most noticeable.Postpartum Follow-Up
For women who continue to experience:- Persistent foot or ankle pain
- Walking or exercise difficulty
- Signs of plantar fasciitis, metatarsalgia, or bunions
Postnatal referral to a podiatrist, orthopaedic specialist, or physiotherapist is suggested, and early treatment can reduce the risk of long-term issues, prevent compensatory injuries, and facilitate a return to regular activity.
When To Seek Medical Advice
If you continue to experience foot pain or discomfort after childbirth, or if you notice difficulty with mobility, it’s important to consult a healthcare professional. Persistent foot pain, swelling, or difficulty walking may indicate underlying issues that require attention.A podiatrist, physiotherapist, or orthopaedic specialist can provide personalised advice and help with any ongoing foot issues. Early intervention can reduce the risk of long-term complications and allow you to return to normal activities more quickly.
Foot changes during pregnancy are common, but the extent to which they are permanent varies from person to person. While some alterations, such as a wider or longer foot and a reduced arch, may persist after childbirth, others, like swelling, will naturally resolve.
However, you can take steps to manage these changes and protect your foot health through proper footwear, physical therapy, and monitoring weight gain. If you're experiencing persistent discomfort, seeking professional help can make a world of difference in preventing long-term complications.
FAQs on Do Your Feet Change Permanently After Pregnancy?
- Is it possible to stop foot growth during pregnancy?
It is not possible to completely prevent foot growth during pregnancy, but methods such as wearing supportive footwear, controlling weight, and using orthotics can help mitigate the situation. - Can foot growth become permanent during multiple pregnancies?
Women are affected the most during their first pregnancies, but the presence of risk factors can exacerbate the chances.