The Effects of Pregnancy on Your Feet
For many women, pregnancy creates temporary physical discomfort in the feet, legs, and ankles, and can negatively impact what should be a thoroughly positive experience. The weight gain and physical changes associated with pregnancy can add pressure, shift the center of gravity, and alter posture during standing and walking. Common problems including swelling and muscle cramps can result.
Edema
Edema is the medical term for swelling. It's a common condition during the later stages of pregnancy, when extra blood and water accumulate in the body. As the uterus grows to its capacity, it puts pressure on the blood vessels in the pelvis and legs and decreases circulation in the lower body, exacerbating edema.
As your due date approaches, prevent or minimize edema with some or all of these 10 recommendations (one for each of baby's little piggies!):
Drink plenty of water. Staying hydrated is the nutritional foundation of your well being both before and after you give birth. It will even make it easier to nurse your baby if you choose to do so.
Avoid sweetened or caffeinated beverages and those containing artificial sweeteners.
Make sure that footwear fits your pregnant feet. Remember to have your feet professionally measured now and again, as they will probably change size while you're pregnant.
Choose seamless socks that allow blood to circulate freely. If your socks leave a mark on your leg after you take them off, they're too tight.
Eat a well-balanced diet.
Limit your table salt intake and avoid highly processed junk food, which frequently contains large quantities of sodium, contributing to fluid retention.
Exercise regularly and stretch often. Walk when you can. Try a gentle yoga class specifically for pregnant women.
Get off your feet as frequently as possible.
Take regular breaks to move your legs and promote circulation when flying or driving over long distances.
Elevate your feet with a small stool when sitting for long periods of time.
Leg and Foot Cramps
Muscle cramps can be very painful, whether you're pregnant or not. Want to prevent and stop cramps? Try this gentle routine.
Place both hands on the wall and stand with one leg forward and one leg back.
Lean into the wall, and bend your front leg, straightening the back leg and pushing gently through the heel. Note: it's extremely important to flex your toes while stretching, rather than pointing them; pointing can contract the muscle and intensify your cramp.
Breathe deeply while stretching. Inhale through the nose; exhale through the mouth.
After stretching, massage the cramping area with your fingers, or ask someone to do it for you.
Stand and walk slowly for a few minutes to let the muscles release.
Contact Podiatry Group of Annapolis and let us help with all your foot and ankle needs. Dr. James Mckee and Dr. Adam Weaver are experienced and dedicated podiatrists who provide high-quality individualized care. Call us today at 410-224-4448 or visit us online to make an appointment at our conveniently located Annapolis office.