Between the recommendations for exercise, the demands of errand running, and other tasks that require you to be on your feet and the extra weight you carry towards the end of pregnancy, you may find that your feet swell up and are sore. Water retention can also contribute to this problem.
In addition, as you gain weight your center of gravity will change. When this changes, your weight may be distributed differently on your knees and feet which can be quite uncomfortable at time.
As a result, your posture and other body part alignments can change. There are many foot problems that may be developed as a result.
The most common foot problems developed by pregnant women tend to be overpronation and edema. If these problems are left untreated it can cause even more problems and pain.
Overpronation is the flattening of the foot. This happens because of the extra weight put on the feet.
People who have flat feet tend to let their feet roll in when they are walking. This condition also tends to experience a stressed and inflamed plantar fascia.
Plantar fascia is a ligament or fibrous band of tissue that stretches from the heel to the toes. When this condition is not treated, you may develop Metatarsalgia or Plantar Fasciitis.
Metatarsalgia is severe ball of foot pain and Plantar Fasciitis is severe heel pain. Fortunately, Metatarsalgia and Plantar Fasciitis can be treated in a simple and inexpensive manner.
All you have to do is wear shoes with extra arch support. Often this means wearing athletic shoes and over-the-counter orthotics.
Edema is more commonly known as swelling. The swelling of the feet is a result of the pressure the uterus puts on your circulation.
This causes the liquid in your body to become displaced. Edema is quite common and normal unless the swelling in the feet is accompanied by the swelling of your face and hands.
There are many things you can do to reduce edema. The first thing you will want to try is raising your feet as much as possible.
This will allow gravity to help your circulation. It will help you draw the liquid in your feet back into your body.
It is also a good idea to wear shoes whenever possible. These shoes should be supportive with a rigid sole that will only bend with your toes.
At the same time, these shoes should have enough room to be comfortable even when they are slightly swollen. Constricting your feet will not help your circulation improve, it will simply be uncomfortable.
When you feet swell you may experience more liquid being caught in between your toes. This can lead to bacteria growth and infections, such as athlete’s foot, if you are not careful.
Try to avoid this condition by drying your feet after showers and changing socks when necessary. You may find that you will need to purchase new and bigger shoes later in pregnancy in order to remain comfortable.
Another thing that can help improve your circulation is walking around occasionally. This is especially important if you have been sitting for a long time.
When you are pregnant, it is much easier to develop blood clots that can block your circulation if you do not help it along. Exercising can tremendously help improve your circulation.
Many people find they prefer working out in the convenience and privacy of their own homes. The treadmill is generally not the best machine for women who are pregnant.
The elliptical is usually a much better choice because it can eliminate the up and down bouncing motion that occurs when you run. The up and down bouncing motion can accelerate the condition of your feet and it could hurt your baby.
The elliptical relieves these concerns, but it provides the many benefits of exercising. Through working out on the elliptical you will be able to become physically stronger, improve your circulation, feel better mentally and emotionally, and feel more energized.
As you exercise, you should make sure that you drink plenty of water. Your body needs a lot of water when it is pregnant.
It is generally recommended that you should get at least 64 ounces of water a day while pregnant. You should also avoid salty food, which will increase your body’s water retention.
If the swelling is much more in one foot than the other it is likely that you have developed some complications and that you should get medical help as soon as possible. As you take care of yourself, your pregnancy should proceed perfectly fine though.
Jack Landry is a personal trainer and has authored hundreds of articles relating to physical training and ellipticals. He has been a health expert and physical trainer for over 15 years.
Jack R. Landry