Welcome back to Just Curious, Strong Women’s weekly series exploring all the random health and fitness questions you’ve always wondered about but never got the answers to.

This week, we’re exploring all the ways that pregnancy can affect your feet, as well as the best ways to deal with your symptoms.

Pregnancy doesn’t just happen in the uterus; as anyone who’s been pregnant will know, pregnancy can have an effect on almost every area of your body. 

From the sore breasts and nausea of the first few weeks and months to the indigestion, constipation and back pain that can accompany the later stages, pregnancy comes with a real rollercoaster of symptoms.

One change that few people are prepared for is the impact pregnancy can have on your feet. Alongside some swelling, pregnancy can lead to both temporary and permanent changes in the size, shape and function of your feet. So, what should you expect?

To find out more, we asked Molly Chilvers, a podiatrist and brand ambassador for Footmender All In One, to tell us all about the ways pregnancy can impact the feet, as well as how to deal with these changes. 

According to Chilvers, there are several ways in which pregnancy can affect the feet. These are just a few of the common changes or symptoms women experience.

1. Swelling

Perhaps the most common foot-related symptom during pregnancy is swelling. You might notice the swelling gets worse towards the end of the day.

“Swelling is caused by your body holding more water than usual when you’re pregnant – throughout the day, the extra water tends to gather in the lowest parts of the body, especially if you’ve been standing a lot,” Chilvers explains. “The pressure of your growing womb can also affect the blood flow in your legs, which can also cause fluid build-up in the ankles and feet.”

Swelling that gradually develops in your feet, legs, ankles, and fingers is usually totally normal, but if it increases suddenly, it can be a sign of pre-eclampsia.     

If you’re worried about swelling or experience any of the other symptoms of pre-eclampsia (a bad headache, vision problems and nausea and vomiting are a few of the key signs), you should call your midwife, GP or labour ward immediately, as you may need to be monitored.

How to deal with pregnancy-related foot swelling

Because the swelling is a result of excess fluid pooling in your feet, the best way to deal with it is to help your body drain some of the fluid.

“Resting often, elevating your feet, stretching exercises and staying hydrated can all really help,” Chilvers says. “It sounds obvious but making sure your nails are trimmed and you’re wearing shoes that fit can also help support your feet and legs during this time and reduce the puffiness.”      

2. Dry skin and cracked heels

Several factors can lead to your feet becoming drier than usual during pregnancy, which in turn can lead to skin splitting and cracking – especially in the later stages.

“Pregnancy and the associated hormonal changes that come with it can cause us to become dehydrated without realising, which in turn can have a negative impact on the tone and suppleness of the skin on our feet,” Chilvers says. “Additional baby weight can also put pressure on the legs, ankles and feet which in turn can also cause the heels to split and crack.”

How to deal with pregnancy-related dry and split feet

Because dehydration is one of the leading causes of dry skin and cracked heels on the feet, staying hydrated should be your first port of call. “You can also wear comfortable and supportive footwear and use a foot cream specially formulated for your feet,” Chilvers explains.

Swelling can also exacerbate heel cracking, and managing this by elevating your feet can be helpful. Soaking your feet in hot water can also help keep them hydrated. 

3. Cramping

Unfortunately, cramping in the feet and legs is common during pregnancy – especially in the second trimester – and it can often be painful.

“It’s believed that pregnant women are more likely to suffer with cramps due to fatigue, pressure from the uterus on the blood vessels and changes in calcium concentration,” Chilvers says.

How to deal with pregnancy-related foot cramps

If you’re suffering from foot cramps, there are several things you can do to ease your symptoms. Chilvers recommends stretching and massaging your muscles to start.

“Walking and light exercise can also help by getting the blood moving in the legs and feet,” Chilvers explains. “Some people find that a warm bath can also help relax the muscles. And, as with other foot-related issues, it’s important to stay hydrated.” 

4. Arch pain

It’s not uncommon to experience pain in your feet – especially in your arch – during pregnancy. Along with the increased pressure caused by weight gain, your feet can undergo structural changes during pregnancy, which triggers this discomfort thanks to a hormone known as relaxin.

“In preparation for childbirth, this hormone relaxes the ligaments and other structures to physically help prepare the body for a vaginal birth,” Chilvers says. 

“At the same time, this may cause the ligaments in the feet to relax, which can potentially lead to overpronation or ‘flat feet’.”

How to deal with pregnancy-related arch pain

Dealing with pregnancy-related arch pain is all about ensuring your feet are supported. “Overpronation or ‘flat feet’ during pregnancy can be easily treated by using orthotic inserts for extra arch support, such as an insole,” Chilvers says. “Advice should be sought from a podiatrist.” 

5. Itching

It’s not abnormal to feel more itchy during pregnancy – the mixture of hormones can make your nerve endings more sensitive, and other symptoms, like dry skin or swelling, can also trigger itchiness. However, it’s important not to brush off itchy feet as an uncomfortable side effect, because it can be a symptom of a rare but serious condition known as intrahepatic cholestasis (ICP), a liver condition which affects around one in 140 pregnancies in the UK.

Surprisingly, the main symptom of ICP is itching, usually without a rash, especially on the hands and feet (although it can be all over the body). The itching may also get worse at night.

Other potential symptoms include dark urine, pale poo or yellowing of the skin and whites of the eyes, although this is less common.

How to deal with pregnancy-related itchy feet

If you experience itching that’s mild or distressing anywhere on your body – especially if it’s on the palms of your hands and soles of your feet – then it’s worth getting checked out by your midwife or GP. If it gets worse at night, that can also be a sign of ICP.

Once you’ve got the all-clear, there are plenty of techniques you can use to manage itchiness. These might include oatmeal baths, cold compresses, footbaths and massage. If your itching is caused by eczema you’ve developed during pregnancy, you can also speak to your doctor about medication. 

Images: Getty