How to Relieve Heel Pain During Pregnancy

Causes of Heel Pain During Pregnancy

It's common for pregnant women to experience heel pain as their pregnancy progresses. The extra weight and hormonal changes associated with pregnancy put strain on the feet and can lead to several types of heel pain.

Some common causes of heel pain during pregnancy include:

Plantar Fasciitis

The plantar fascia is a thick band of connective tissue that runs along the bottom of the foot from the heel to the toes. Plantar fasciitis causes stabbing pain in the heel, especially first thing in the morning when getting out of bed.

Achilles Tendonitis

The Achilles tendon attaches the calf muscles to the heel bone. Achilles tendonitis results in inflammation and irritation of the tendon, leading to heel pain.

Heel Bursitis

Bursae are fluid-filled sacs that cushion bones, tendons and muscles. Heel bursitis is inflammation of the bursa at the back of the heel bone, causing pain in the back of the heel.

Heel Spurs

Heel spurs are small bony growths on the underside of the heel bone. The spurs themselves are often not painful, but they can irritate the plantar fascia and cause heel pain.

Peripheral Edema

Edema is swelling caused by excess fluid buildup in body tissues. Peripheral edema affects the feet and ankles and causes mild-to-moderate heel pain.

Treatments for Heel Pain During Pregnancy

There are many conservative treatment options available to relieve heel pain during pregnancy. Here are some of the most effective strategies:

Rest

Getting off your feet to rest as much as possible helps reduce inflammation and heel pain. Try to stay off your feet for portions of the day and elevate your heels when sitting or lying down.

Ice

Applying ice packs to the heel for 10-15 minutes a few times per day can decrease inflammation and soreness. Use an ice massage by rolling a frozen water bottle under the heel.

Stretching

Gentle stretches for the calf muscles and plantar fascia may help reduce tension on the heel. Perform stretches first thing in the morning and anytime the heel feels tight.

Footwear Modifications

Wear shoes with good arch support and cushioning. Heel cups can lift the heel and relieve tension on the plantar fascia. Switching to flat, supportive shoes or sandals may also help.

Orthotics

Custom orthotics can improve arch support and alignment of the feet. Over-the-counter orthotic inserts may provide relief as well.

Exercises

Low-impact exercises like swimming or prenatal yoga help strengthen the feet and improve flexibility without putting extra strain on the heels.

Massage

Massaging the calf muscles and heels helps increase circulation and relax tight muscles. Use a tennis ball or massage stick to gently roll under the foot.

NSAIDs

Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen may provide pain relief in some cases. However, NSAID use should be limited during pregnancy.

Night Splints

Night splints keep the plantar fascia gently stretched overnight. This prevents tightening and morning heel pain upon standing.

Podiatrist Treatment

Seeing a podiatrist may be warranted if self-care and conservative treatment are ineffective. Additional options include corticosteroid injections, shockwave therapy or prescription orthotics.

8 Ways to Prevent Heel Pain During Pregnancy

Making some adjustments and taking preventive measures can help minimize heel pain during pregnancy.

1. Wear Supportive Footwear

Supportive shoes with cushioned heels and good arch support help reduce strain on the feet. Avoid going barefoot.

2. Lose Weight If Overweight

For overweight women, losing weight prior conception or during early pregnancy may lower risk of heel pain.

3. Exercise Regularly Before Pregnancy

Being physically active and exercising regularly before getting pregnant can help condition the body and prevent foot issues.

4. Stretch the Feet

Gently stretching the plantar fascia, calves and Achilles tendon daily improves flexibility.

5. Massage the Feet

Massage increases circulation and helps prevent tightness. Roll a tennis ball or frozen water bottle under the foot.

6. Limit High-Impact Exercise

Avoid activities with excessive jumping, running or stair climbing to limit stress on the heels.

7. Consider Arch Supports

Insert arch supports or orthotics can help take pressure off the heels and evenly distribute weight.

8. Elevate the Feet

Try to rest the feet above heart level periodically throughout the day to promote circulation.

When to See a Doctor

In most cases, heel pain during pregnancy can be managed with self-care and the support of a healthcare provider. See your doctor if:

• Heel pain does not improve with rest and conservative treatment
• Symptoms last longer than a few weeks
• Pain interferes with daily activities
• You develop swelling, redness or bruising in the heel
• Home remedies provide no relief
• You have numbness, tingling or weakness in the foot

Prompt medical care is key to preventing long-term foot problems. Your doctor can assess your symptoms, provide a diagnosis and recommend appropriate therapies.

Home Remedies for Heel Pain Relief

There are also several natural remedies that can be attempted at home to find relief from heel pain during pregnancy:

Epsom Salt Soaks

Soaking the feet in warm water mixed with Epsom salts helps reduce inflammation and swelling.

Apple Cider Vinegar

The anti-inflammatory compounds in apple cider vinegar may relieve heel pain when applied topically.

Turmeric

Turmeric contains the antioxidant curcumin, which has potent anti-inflammatory effects and may ease heel pain.

Ginger

Gingerol, the bioactive compound in ginger, can help reduce inflammation and discomfort in the heels.

Garlic

Garlic has anti-inflammatory, pain-relieving properties. Applying minced garlic to the heel may temporarily alleviate pain.

Lifestyle Tips for Managing Pain

Making some lifestyle modifications can also help pregnant women manage heel discomfort:

Get Proper Rest

Resting with feet elevated for periods during the day allows gravity to reduce swelling in the heels and ankles.

Watch Your Posture

Good posture, especially avoiding sitting with knees and hips flexed, can help take pressure off the heels.

Wear Compression Socks

Compression socks improve circulation in the feet and legs, helping to minimize swelling.

Stay Hydrated

Drinking plenty of water helps prevent fluid retention that can put strain on the heels.

Manage Stress

Anxiety and stress can make you less aware of proper foot alignment and posture, worsening heel pain.

Lose Excess Weight

For overweight women, losing extra pounds under a doctor's supervision may reduce stress on the heels.

When to Expect Relief

Most cases of heel pain during pregnancy can be managed with conservative treatment and will completely resolve after delivery. Here is the typical timeline for symptom relief:

Early Pregnancy

Heel pain often starts in the second trimester as weight gain intensifies. Pain is usually mild in early pregnancy.

Mid-to-Late Pregnancy

Symptoms worsen through the third trimester as extra weight strains the feet. Pain may be moderate to severe.

After Childbirth

Heel pain gradually decreases within 6-8 weeks postpartum as swelling resolves and weight normalizes.

3-6 Months Postpartum

Most women are symptom-free within 3-6 months after delivery as hormones regulate and foot health is restored.

Preventing Recurrence

Some key tips to help prevent heel pain from recurring during future pregnancies include:

• Wearing supportive shoes before, during and after pregnancy
• Using orthotics or arch supports if necessary
• Stretching the foot regularly
• Avoiding barefoot walking
• Keeping a healthy weight outside of pregnancy
• Exercising to build strength in the feet
• Not wearing high heels for prolonged periods

Staying proactive with foot health habits makes recurrence less likely. But some foot changes associated with pregnancy persist long-term, making reoccurrence possible.

When to See a Podiatrist

Make an appointment with a podiatrist if you experience:

• Severe heel pain that does not improve with rest
• Symptoms lasting longer than 2 months postpartum
• Inability to walk or stand for long periods
• Pain accompanied by numbness or tingling

A podiatrist can provide a thorough evaluation, diagnose the underlying cause of your heel pain, and offer specialized treatments for long-lasting relief.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.