How to Prevent Foot & Heel Pain During Pregnancy

pregnant women with bump

When I was expecting, I suffered a lot with foot and heel pain during pregnancy as well as swelling in my feet and legs.  If you are looking for heel pain relief or you are experiencing swollen ankles, then I’ve got some great tips for helping you manage foot pain during pregnancy.

Firstly lets talk about why you might be experiencing foot and heel pain.  There are potentially a couple of factors here.  The weight gain caused by pregnancy can effect your centre of gravity and cause you to change how you walk.  Also, during pregnancy, you release a hormone called relaxin which helps to relax the pelvic muscles ready for labour.  Unfortunately, relaxin can also effect other parts of the body, including flattening and lengthening the foot ligaments.  This can lead to flat feet, also known as plantar fasciitis which might be responsible for the feet pain during pregnancy.

pregnant women with bump

If you are experiencing swelling in your feet also, this is more than likely to be caused by water retention.  The body needs extra water during pregnancy to help carry oxygen and nutrients to your baby.  The pressure that baby puts on the top of the legs combined with the smaller vessels around the ankles can sometimes prevent the water from circulating around the body as well, hence causing the swelling.

How to Prevent Foot and Heel Pain During Pregnancy

Wear Supportive Footwear

To compensate for the changes to the muscles in the feet during pregnancy, good supportive footwear with foot arch support is essential.  Try Vionic Shoes for example, as they offer unique podiatrist-designed support built seamlessly into classic modern footwear.  Vionic shoes actually help to balance you and re-aligns the foot to its natural position to help prevent flat feet occurring during and after pregnancy.  They are very comfortable to wear too.

vionic shoes trainer

Take Regular Exercise

Regular, gentle exercise during pregnancy will help you to improve your circulation and manage your weight.  Both of these factors can have an impact on foot and heel pain during pregnancy and swelling.   Walking regularly can also help to prevent and manage leg cramps during pregnancy.

Rest Often

Make sure you take the equivalent amount of rest also to help manage any symptoms you are having.  Laying down with your feet raised by 6-12 inches can help with heel pain relief and swelling.

Drink Plenty of Water

Do not let yourself become dehydrated during pregnancy as this can make symptoms like swelling worse.

glass and jug of water

Manage Your Weight

Try not to gain excessive amounts of weight during pregnancy as this can exasperate your symptoms.

When I was pregnant and experiencing symptoms like this, finding the best ways to manage them was the key to coping with foot pain during pregnancy.  If you follow these tips from the beginning of your pregnancy, you could well reduce the problems you experience in your third trimester.  If I was to have another baby, I would definitely invest in a pair of Vionic shoes from the beginning, as good posture and alignment can save lots of problems later on down the line.

If you are experiencing any of the pregnancy related symptoms I’ve discussed in this post, please do speak to your midwife or healthcare professional for further support and advice.

I was provided with a pair of Vionic shoes for the purposes of being featured in this post, but having experienced these issues I have no problem recommending them as a way of helping to manage foot and heel pain during pregnancy. Click Here To Buy Vionic Shoes On Amazon

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Tips for preventing foot and heel pain during pregnancy


Zena Goldman

Zena Goldman is a UK based travel, family & lifestyle blogger who left her 9-5 job behind in the not-for-profit sector to follow her creative dreams and enjoy a more flexible family life. She began writing Zena’s Suitcase in 2011 and shares the holidays and adventures she goes on with (and without) her 2 young daughters. She wishes her son would join them more often but he’s carving out his own dreams now and enjoying university life. Since beginning Zena’s Suitcase she has worked with a number of brands and also has a regular monthly feature in the ASDA Good Living Magazine feature, ‘Ask The Expert’ where she shares helpful parenting tips. In 2018 she was also a finalist in the prestigious BIBs Awards for Social Media.

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15 Discussion to this post

  1. Sonia Cave says:

    These are great tips. When I was pregnant with me twins I had to buy new shoes/boots as my feet grew so much!
    Sonia Cave recently posted…Children Moving Abroad – Top TipsMy Profile

  2. Going to keep this post on bookmark, we’re planning our first one soon 🙂 Thank you for the tips!

  3. Sandra Bald says:

    I don’t know anyone at the moment.
    Will bear your blog post & tips in mind for future reference though.

  4. Clare says:

    Great tips, it’s so important to wear sensible footwear too. Also, so many people need reminding to drink plenty!
    Clare recently posted…How to Save Money on eBay AuctionsMy Profile

  5. Kara says:

    Sensible footwear is important and the wrong shoes can really impact the health of your feet long term
    Kara recently posted…Our Top 10 Tips for booking a Holiday to LaplandMy Profile

  6. Margaret Gallagher says:

    Tos si true footwear is essential ! Tottering on high heels is not a good look for a 8 month pregnant lady

  7. Justine Robson says:

    I was fortunate in that I didn’t get any pain, however my feet did flatten a bit and I struggle with high heels now. Great tips!

  8. Steph says:

    Great tips, I needed such good supportive shoes when my twin pregnancy.

  9. When I was pregnant I seemed to have every symptom going, at least that’s how it felt. Luckily though I didn’t have this one too. Great tips, I have a friend who is pregnant now so I will pass on the advice.

  10. Taslyn says:

    When I was pregnant luckily my feet got swollen at the final hurdle and it was winter so it was so acceptable to wear the only things that were comfy and fit which were my Uggs

  11. I suffered from this a lot more with my second child than my first, good shoes make a big difference.

  12. LILA says:

    I like your suggestions on how pregnant ladies can avoid or prevent foot heel pain during this nine (9) months time frame. I too believe that during the time of pregnancy, ladies should feel comfortable in whatever they are wearing.

  13. Eddie Canales says:

    Hi, I like your tips and I understand your pain, literally! During my last pregnancy, my foot and heel pain was so excruciating. You are an inspirational for every woman. Thanks for sharing your informative blog with us.

  14. LILA says:

    Thanks for the advice. I like your acticle on how pregnant ladies can avoid heel pain during the 9 months. I also believe that Fasciitis Socks is very Comfortable. Keep up the good work. Continue sharing the knowledge. Alot of persons are benefiting

  15. Kyle says:

    Great information. My wife suffered from foot pain with our second child. Wearing proper footwear is really important for overall foot health.

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