Pregnancy is often accompanied by swollen feet and ankles. This occurs because the body is creating and retaining more fluid, and the uterus is growing. Both of these factors can cause the feet and ankles to swell, a condition known as edema. You can help ease the symptoms of edema by sleeping on the left side of your body to reduce pressure on the vein that returns blood to your heart, and by trying not to stand for prolonged periods of time. While sitting, avoid crossing your legs, and try to elevate and stretch them as often as possible. Maternity stockings may help, as well as exercising regularly, keeping yourself hydrated, and trying to stay as cool as you can in hot weather. Your feet expand during pregnancy and are also under a great deal more pressure. Check with a podiatrist for recommendations on footwear and orthotics to help your feet withstand the extra weight and pressure, as well as other methods of reducing edema.
Pregnant women with swollen feet can be treated with a variety of different methods that are readily available. For more information about other cures for swollen feet during pregnancy, consult with one of our podiatrists from Sutera and Jones Surgical Podiatry. Our doctors will attend to all of your foot and ankle needs.
What Foot Problems Can Arise During Pregnancy?
One problem that can occur is overpronation, which occurs when the arch of the foot flattens and tends to roll inward. This can cause pain and discomfort in your heels while you’re walking or even just standing up, trying to support your baby.
Another problem is edema, or swelling in the extremities. This often affects the feet during pregnancy but tends to occur in the later stages.
How Can I Keep My Feet Healthy During Pregnancy?
Wearing orthotics can provide extra support for the feet and help distribute weight evenly
Minimize the amount of time spent walking barefoot
Wear shoes with good arch support
Wear shoes that allow for good circulation to the feet
Elevate feet if you experience swelling
Massage your feet
Get regular, light exercise, such as walking, to promote blood circulation to the feet
As the foundation of the body, the foot and ankle are complex, amazing structures made up of many ligaments, nerves, tendons, joints, and bones—including the largest bone in the foot, the heel. The heel helps form the arch and manages stress during walking and running. All of this use and stress can lead to painful conditions of the heel and its surrounding tendons and ligaments. Plantar fasciitis, the most common form of heel pain, is an inflammation of the connective tissue that spans the bottom of the foot (plantar fascia). Another common form of heel pain occurs with Achilles tendonitis, which causes inflammation and pain in the (Achilles) tendon that attaches the heel with the calf muscles. A loss of cushioning in the plantar fat pad can cause the heel to become bruised, and the heel bone can also fracture, causing intense pain. Retrocalcaneal Bursitis is an inflammation of the fluid-filled bursa sac that cushions the back of the heel bone. Any type of heel pain should be diagnosed by a podiatrist. who can assess the situation and create an appropriate treatment plan based on their findings.
Heel pain is often associated with plantar fasciitis. The plantar fascia is a band of tissues that extends along the bottom of the foot. A rip or tear in this ligament can cause inflammation of the tissue.
Achilles tendonitis is another cause of heel pain. Inflammation of the Achilles tendon will cause pain from fractures and muscle tearing. Lack of flexibility is also another symptom.
Heel spurs are another cause of pain. When the tissues of the plantar fascia undergo a great deal of stress, it can lead to ligament separation from the heel bone, causing heel spurs.
Why Might Heel Pain Occur?
Wearing ill-fitting shoes
Wearing non-supportive shoes
Weight change
Excessive running
Treatments
Heel pain should be treated as soon as possible for immediate results. Keeping your feet in a stress-free environment will help. If you suffer from Achilles tendonitis or plantar fasciitis, applying ice will reduce the swelling. Stretching before an exercise like running will help the muscles. Using all these tips will help make heel pain a condition of the past.
Having strong and flexible feet is very important for every runner because the feet bear 2-3 times our body weight at the first point of contact with the ground while running. Strengthening the feet with the following exercises will help with flexibility, stability, and proper foot alignment. First, kneel on the floor, sit back on your heels and have your toes curled underneath you. Rock side to side on your toes to give them a good stretch, and then come up on all fours into a down-dog position and press your heels down. Repeat the cycle five times. Another good exercise is to stand with a ball under the base of the toes on one foot. Apply your weight to the ball, and then slowly curl your toes to grip the ball and then extend your toes straight. Do this ten times. You can then move the ball underneath the ball of the foot and curl the foot and toes around the ball and then extend straight. Repeat this ten times as well, and then switch to the other foot. You can also strengthen the toes and feet by standing with your feet hip length apart. Raise just your big toe on one foot and hold it there for two seconds while the other toes stay on the ground. Then, place the big toe down and raise the other toes, holding them there for two seconds. Be careful not to let the foot roll inward. Repeat this twenty times before switching feet. For additional foot exercises and advanced tips on keeping your feet healthy as a runner, contact a podiatrist.
Exercising your feet regularly with the proper foot wear is a great way to prevent injuries. If you have any concerns about your feet, contact one of our podiatrists of Sutera and Jones Surgical Podiatry. Our doctors will treat your foot and ankle needs.
How to Prevent Running Injuries
Many common running injuries are caused by overuse and overtraining. When the back of the kneecap starts wearing out and starts causing pain in your knee, this is commonly referred to as runner’s knee. Runner’s knee is a decrease in strength in your quadriceps and can occur if you’re not wearing properly fitted or supporting shoes. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned.
What Are Some Causes of Running Injuries? - One cause of a common running injury is called iliotibial band syndrome.
- Plantar fasciitis is also another common injury. - Stress fractures can occur from overtraining, lack of calcium, or even your running style.
Best Ways to Prevent Running Injuries - Wear footwear that fits properly and suits your running needs.
- Running shoes are the only protective gear that runners have to safeguard them from injury. - Make a training schedule. Adding strengthening exercises as well as regular stretching can help keep you strong and limber and can lessen the possibility of injuries.
- Stretching keeps muscles limber; this will help you gain better flexibility.
Gout is a painful, inflammatory form of arthritis. Those affected will typically feel an intense stiffness in the joints of their feet, particularly in the big toe. Schedule a visit to learn about how gout can be managed and treated.
