To alleviate foot pain during pregnancy, it is recommended to wear comfortable shoes that allow the entire foot to be supported, as well as having a foot massage at the end of the day, helping to relieve not only foot pain but also swelling.
Foot pain during pregnancy is common and occurs mainly due to hormonal and blood circulation changes, bone changes and weight gain common during pregnancy. Check out other causes of foot pain and what to do.
However, if the pain in the feet is very intense and makes walking difficult or if it is present for more than a week or worsens over time, you should go to the orthopedist or physiotherapist to identify its cause and start appropriate treatment. with physiotherapy, as medications should be avoided during pregnancy.
8 ways to relieve foot pain during pregnancy
Some ways to relieve pain during pregnancy are:
1. Wear comfortable shoes
Wearing comfortable shoes can help prevent and alleviate foot pain and discomfort during pregnancy.
Therefore, it is recommended to wear flat shoes, with soles up to 5 cm high, as this allows you to support your foot well, distributing the weight appropriately and avoiding possible pain in both the foot and the lower back.
The habit of wearing uncomfortable shoes every day can worsen the situation, causing orthopedic diseases such as bunions, spurs and arthritis in the fingers, for example.
Therefore, the ideal is to wear comfortable shoes on a daily basis, leaving those that may create more discomfort only for special occasions.
2. Use orthopedic insoles
The use of orthopedic insoles or heel protectors helps reduce foot pain and heel pressure.
This is because these devices help to better absorb impact during walking, preventing foot pain.
3. Avoid using flats
The use of flat sandals and very high heels is not recommended, as in addition to causing foot pain, it can also result in sprains and lower back pain, for example.
Furthermore, wearing flats can increase the dryness of the skin on the feet, especially the heel, and cause cracks, causing heel pain during pregnancy.
4. Foot massage
Foot massage can also help relieve pain and reduce swelling, which is also common during pregnancy, and can be done at the end of the day, for example.
To perform the massage, you can use a moisturizing cream or some oil and press on the most painful points. This way, it is possible not only to relieve foot pain, but also to promote relaxation. See how to give a relaxing foot massage.
5. Elevate your feet
Elevating your feet slightly at the end of the day can also help relieve pain, as well as helping to reduce swelling, as it promotes blood circulation.
Thus, you can slightly elevate your feet on the arm of the sofa, the head of the bed or the wall to promote symptom relief.
Furthermore, to alleviate foot pain during pregnancy and prevent swelling, it may be interesting to also support your leg on a stool when sitting, this way you can rest your leg and feet, relieving pain and discomfort.
6. Avoid standing for a long time
Not standing for too long helps improve blood circulation in the legs and return blood to the heart, relieving swelling in the feet that can cause pain, especially at the end of the day.
7. Wear compression socks
Compression socks facilitate the return of blood from the legs to the heart and improve blood and lymphatic circulation, which helps reduce swelling in the feet that can cause pain or discomfort.
Furthermore, compression socks reduce the feeling of tiredness in the legs and feet. See other ways to relieve swelling in your feet during pregnancy.
The use of compression stockings must be done with the advice and guidance of the obstetrician, who can indicate the most appropriate one, as there are different types and sizes.
To use compression socks, you must put them on in the morning as soon as you wake up, while still lying down, and remove them at night before going to sleep.
8. Contrast shower
The contrast bath helps to de-swell the feet, relieving pain and discomfort, as it helps to improve blood circulation.
To do the contrast bath you need two containers, such as buckets or basins with the capacity to cover the feet and ankles. Then, place hot water in one container and cold or ice water in the other.
Watch the following video with tips on how to do a contrast bath:
Main causes
Foot pain is common during pregnancy and occurs due to swelling of the legs and feet caused by hormonal changes and increased difficulty in venous return from the feet to the center of the body, which also favors swelling of the feet and discomfort to the to walk.
Furthermore, other situations that can cause foot pain during pregnancy are:
- Direct hit which can happen when tripping over something;
- Use of inappropriate shoeswith very high heels, or uncomfortable soles;
- Foot shapehaving a flat foot or very high curvature of the foot;
- Foot cracks and calluses that indicate the use of uncomfortable shoes or even that the way of walking is not the most correct;
- Calcaneal spurwhich is actually a bone callus that normally forms on the heel, causing intense pain when stepping due to inflammation of the plantar fascia;
- Bunionwhich appears after wearing high-heeled shoes with pointy toes frequently for years, which leads to deformity in the feet.
Therefore, it is important to identify the cause of foot pain during pregnancy so that the most appropriate treatment can be started to alleviate pain and discomfort, with massage and the use of more comfortable shoes being sufficient.
However, if the pain does not go away, it is recommended to consult an obstetrician or orthopedist for an evaluation, and identify the cause of the pain in the feet, and thus, recommend the most appropriate treatment.
Make an appointment with an obstetrician in the nearest region:
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