Pregnancy is a wonderful and transformative experience, but it also brings with it a series of emotional and physical changes that can affect the body in unexpected ways. While much attention is given to common and obvious pregnancy-related symptoms like morning sickness or lower back pain, one area that is often overlooked is the effect pregnancy has on the feet and lower limbs. As the body adapts to support a growing baby, many expectant mothers experience a variety of symptoms and discomforts related to the feet and lower limbs. From changes in the overall posture to swelling, instability, and an increased risk of injury, pregnancy can have a massive impact on the lower body. Understanding these changes and how to manage them is essential for maintaining comfort and mobility throughout pregnancy.
We don’t normally think about these things until they happen, but pregnancy brings about various hormonal, biomechanical, and physiological changes, many of which directly affect the lower limbs.
One of the most obvious changes is the increase production of a hormone called relaxin, which helps the body accommodate for the growing bub by loosening all the ligaments and soft tissues in the body. This is vital and essential as it prepares you for childbirth, but it also makes the joints, especially in the lower limbs, more prone to instability. This can lead to collapsing of the arches and predispose you to issues like plantar fasciitis, heel pain, and general foot fatigue from overused muscles coupled with the additional weight. Our bodies are amazing and incredible at compensating for any additional load or stress placed on a particular structure of the body, so when feet become more stressed and lax during pregnancy, the stress and load can then be shifted to the knees, hips and lower back.
As the pregnancy term progresses, the body also undergoes significant changes in overall posture and gait. The growing belly causes our center of gravity of center of mass to shift forward, which in turn alters the posture of the entire body. This can lead to uneven pressures and weight distribution on our feet that were not used to pre-pregnancy particularly on the knees, hips and spine. This altered posture can lead to compensatory changes in our gait which can cause further strain and overuse. In turn, balance and coordination can also become difficult for expectant mothers, making falls a lot more common, especially as the body becomes heavier.
Given the range of changes that occur in the feet and lower limbs during pregnancy, it is vital and important to address these issues proactively. My go to strategies to help manage discomfort and prevent injury include:
- Wear supportive footwear
- Elevate and rest the feet when you can
- Stretch and strengthen your feet and lower limb muscles
- Use compression stockings
- Regular exercise and movement through low impact activities
Pregnancy is such an exciting and transformative time for you and your growing family, but it also brings challenges and can be quite over whelming particularly when it comes to foot and lower limb health. Reduced physical activity or avoiding certain movements due to discomfort can cause weakening of the muscles and ligaments, making the body more prone to injury when resuming normal activities. Fortunately, our team here at the Canberra Biomechanics & Sports Rehab Clinic are well-equipped to help manage these changes pre- and post-partum and provide you with the quality care that you need. With the right footwear, exercise programing, and preventative care, expectant and new mothers can maintain comfort and mobility throughout this journey and ensure a healthier and more enjoyable experience for you and your bub.
