Why Your Feet Hurt During Pregnancy

By the end of pregnancy, many women quietly admit:
“My whole body aches — but my feet hurt the most.”

If that sounds familiar, you’re not alone.

Studies show that 60–70% of pregnant women experience foot pain, swelling, or discomfort — especially in the second and third trimester. Yet somehow, it’s one of the most overlooked parts of pregnancy discomfort.

Your feet are absorbing hormonal changes, extra body weight, fluid retention, and postural shifts — all at once. And unlike your belly or back, you’re expected to just… keep walking.

But pregnancy-related foot pain isn’t vague or random.
It’s physical stress with recognizable causes.

Let’s break down what your body is actually doing.

What’s Changing Inside Your Body

1. Weight Redistribution and Pressure Overload

As pregnancy advances:

• Your body carries more weight
• Your pelvis tilts forward
• Your posture shifts
• Your foot pressure points change

This increases strain on:

• Heel pads
• Ball of the foot
• Arches

Result: soreness, burning, or aching after standing or walking.

Your feet absorb shock for every step — now under a heavier load.

2. Hormonal Relaxation of Ligaments

Your body releases relaxin to loosen pelvic ligaments for childbirth.
But relaxin doesn’t act locally — it softens connective tissue everywhere.

This includes your feet.

Ligaments supporting your arches stretch more easily, which may cause:

• Flattening of the foot
• Arch strain
• Reduced shock absorption
• Increased instability

That’s why some women go up a shoe size permanently after pregnancy.

3. Fluid Retention and Circulation Changes

Pregnancy increases total blood and fluid volume.

At the same time:

• Blood flow from the lower body slows
• Veins work harder
• Gravity pulls fluid downward

This leads to:

• Swollen feet and ankles
• Tight skin
• Tingling or numbness
• End-of-day pain

Swelling isn’t just cosmetic — it increases pressure inside tissues and around nerves.

Where You May Feel the Pain

Location gives clues to cause:

Heel pain
→ pressure and reduced fat padding

Arch pain
→ ligament stretch and flattening

Ball of the foot
→ nerve compression and weight overload

Toes and midfoot
→ fluid retention and inflammation

Ankles
→ loosened ligaments and swelling

Not all pain is the same — and that’s important.

Relief — Based on What’s Causing the Pain

If swelling is main issue:

• Elevate feet when resting
• Stay hydrated
• Reduce excess salt
• Avoid tight footwear

If arches ache:

• Avoid going barefoot
• Use cushioning insoles
• Stretch calves gently
• Wear supportive footwear indoors too

If pressure pain dominates:

• Sit when possible
• Avoid prolonged standing
• Use cold compress in evening
• Choose soft-soled shoes

If instability is the issue:

• Avoid worn-out shoes
• Choose firm heel support
• Do ankle circles daily
• Slow down walking pace

What Happens After Birth?

Often:

• swelling resolves within weeks
• ligament tension normalises
• foot pain decreases significantly

Sometimes:

• shoe size remains larger
• arch shape stays slightly changed

It varies — just like every pregnancy. Your feet are carrying the weight of transformation, step by step. They deserve acknowledgment.