When you get pregnant, you definitely expect to grow in all sorts of places like your tummy, hips, breasts etc. But many women may not an increase in size in an unexpected place — your feet! Pregnancy can actually cause a permanent growth in your foot size. But why do our feet grow during pregnancy?
When I was pregnant with my first child, my feet grew, and I am now a full half size bigger in my permanent shoe size than I was before. According to a study published in the American Journal of Physical Medicine & Rehabilitation, researchers found that the foot length of pregnant women in the study increased by 2 to 10 millimeters (about 0.1 to 0.4 inches) during pregnancy and after childbirth. Many of the women’s shoe sizes also increased.
Why do feet grow during pregnancy?
“The weight gained during pregnancy and looseness of ligaments cause the arch of the foot to flatten out,” according to Genesis Healthcare System. “Pregnancy hormones [like Relaxin] loosen the ligaments around your pelvis to prepare your body to give birth. They also relax the ligaments in your feet, causing the bones to spread and widen, creating a need to wear a half or full-size bigger shoe.”
In some cases, your feet may go back to your normal size, but often, women have to switch sizes permanently. Your feet may begin to grow during the second trimester.
Women may experience bad swelling during pregnancy, which can also alter the shape of your feet. Although swelling is normal, you should always consult your OB/GYN to report your symptoms as it could be a symptom of more serious conditions like preeclampsia or high blood pressure.
Brittany Gallman, local mom of three, had bad swelling during her first pregnancy, but even after childbirth, her feet were permanently a half size bigger. Like Gallman, many women find that their first pregnancy causes their feet to increase, according to the research study.
How to cope
If you do start to notice your feet begin to grow, the most important thing to do is find the right-sized shoe that supports you during this time of profound change for your body. “Whatever you do, don’t try to squeeze into your old shoes,” according to BabyCenter. “Wearing too-tight shoes can aggravate bunions and cause a host of other painful foot problems, from ingrown toenails to corns and calluses.”
Ways to prevent foot growth
There may be some things you can do to try and prevent an increase in foot size, according to TheBump.com.
These include:
- Wearing supportive shoes that are kind to your arches and have plenty of room.
- Using compression socks to help with swelling.
- Wearing supportive insoles may help, but you should check with your doctor or a physical therapist to see if they will work for you.
- Avoiding too much weight gain to take pressure offyour feet.
- Elevating your feet when you can and stay hydrated.
- Trying foot-muscle exercises. “These moves can help
- strengthen the muscles that help support the foot: Stand on one leg, pick up marbles with your toes, scrunch a towel with your toes, stand or sit and raise up onto your tiptoes and then back on your heels.”
Even with these strategies, your feet growing for good may be inevitable. Still, wearing supportive shoes is important for many reasons. For example, Perform Podiatry warns that weaker feet due to ligament stretching may make you more susceptible to ankle sprains. Researchers also suggest that “changes in the feet during pregnancy may explain why women are at increased risk for pain or arthritis in their feet, knees, hips and spine than men.”
“It’s important to wear a shoe that fits you well (even after pregnancy) to prevent foot problems,” said TheBump.com. “There are a few pre-pregnancy shoes you may be able to get away with, like a soft leather moccasin that has some stretch, but sorry, nothing stiff. Use this as a great excuse to [go] shoe shopping.”
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