Dealing With Sore Feet After Pregnancy
It's no secret that pregnancy can wreak havoc on a woman's body. Your feet in particular take a beating during those 9 months. Carrying around all that extra weight puts tremendous stress on your feet, which can lead to some painful foot problems after giving birth.
Sore, swollen feet are very common in the postpartum period. But while discomfort in your feet is normal initially, it should improve over time. If you're still struggling with foot pain several months after having your baby, there are things you can do to find relief.
Common Causes of Sore Feet Post Pregnancy
There are a few key reasons why you may be dealing with sore feet after having a baby:
- Hormonal Changes - Relaxin, the hormone that allows your ligaments to stretch and joints to loosen during pregnancy, can remain elevated for up to 5 months after giving birth. This can cause inflammation and foot pain.
- Swollen Feet - Fluid retention is common after delivery. Swelling in your feet puts pressure on nerves and joints, leading to discomfort.
- Weight Gain - Extra pounds gained during pregnancy can strain your feet. Losing the baby weight helps take pressure off your feet.
- Muscle Strain - Carrying extra pregnancy weight can overwork foot muscles, resulting in pain and fatigue.
- Foot Changes - Ligament laxity and flattened arches from pregnancy can persist after childbirth, causing foot issues.
How Long Does Postpartum Foot Pain Last?
For most new moms, sore and swollen feet improve dramatically within the first 1-2 weeks after delivery. But some women continue battling foot pain even months later.
Postpartum foot discomfort that persists longer than 6 weeks is not normal and may indicate an underlying issue that needs treatment. Chronic pain can be a sign of plantar fasciitis, arthritis, tendonitis, nerve damage or other foot problems.
Don't ignore lasting foot pain thinking it's just a consequence of having a baby. See a podiatrist if discomfort persists beyond 2 months post delivery.
Tips for Relieving Sore Feet After Pregnancy
Try these self-care remedies to soothe your aching, swollen feet post delivery:
- Rest - Take breaks regularly with your feet up.
- Ice - Apply ice packs to painful feet to reduce swelling and inflammation.
- Elevate - Raise your feet above heart level when possible.
- Stretch - Stretch your feet and calves gently several times a day.
- Massage - Massage feet with tennis balls or rollers to increase circulation.
- Epsom Salt Baths - Soak feet in warm Epsom salt water to relieve soreness.
- OTC Pain Relievers - Use acetaminophen or NSAIDs temporarily to ease foot discomfort.
- Supportive Shoes - Wear shoes with arch support and cushioned soles.
- Compression Socks - Try compression stockings to reduce swelling.
- Lose Weight - Focus on healthy eating and exercise to shed lingering pregnancy pounds.
Seeing a Podiatrist for Postpartum Foot Pain
If at-home treatments aren't providing relief for chronic foot pain after pregnancy, make an appointment with a podiatrist. A podiatrist can assess your feet, diagnose any underlying issues, and create a treatment plan to get you back on your feet feeling your best.
A podiatrist may recommend:
- Custom orthotics to support the arches
- Physical therapy to strengthen foot muscles
- Surgery to correct structural foot abnormalities
- Corticosteroid injections to relieve inflammation
- Night splints to stretch tight heel cords and plantar fascia
Additionally, a podiatrist can show you how to properly stretch and strengthen your feet to prevent further discomfort. With professional treatment, you can find relief from lingering foot pain after pregnancy.
Frequently Asked Questions About Sore Feet After Pregnancy
Why are my feet still swollen after pregnancy?
It's common for swelling in the feet and ankles to persist for weeks after giving birth. Hormonal changes and fluid retention are the main culprits. Elevating your feet, wearing compression socks, and avoiding sodium can help reduce lingering swelling.
How long will my feet hurt after having a baby?
Some degree of foot pain and swelling is normal during the initial postpartum period. However, discomfort lasting over 6 weeks is not normal. See a doctor if you have chronic foot pain that isn't improving with self-care.
Why do the bottoms of my feet hurt after pregnancy?
Plantar fasciitis, a common cause of heel and arch pain, can develop during pregnancy and linger after childbirth. Other possible causes include swollen feet putting pressure on foot nerves, strains to the plantar fascia ligament, and postpartum hormone changes affecting feet.
What helps with swollen feet after pregnancy?
Ways to reduce swollen feet after having a baby include: wearing compression stockings, elevating your feet, exercising to improve circulation, massaging your feet and ankles, avoiding standing for long periods, applying cold therapy, and reducing sodium intake.
When should I worry about foot pain after pregnancy?
Mild to moderate foot discomfort and swelling is expected after delivery. However, you should consult your doctor if you have severe, persistent foot pain lasting over 6 weeks postpartum, as this can indicate an underlying condition needing treatment.
Should I see a podiatrist for postpartum foot pain?
It's a good idea to see a podiatrist if you still have chronic or worsening foot pain 2 months after delivery. A podiatrist can properly diagnose the cause of ongoing foot issues after pregnancy and provide customized treatment to get you relief.
Can high arches cause foot pain after pregnancy?
Yes, having high arches can lead to foot pain after pregnancy. The extra weight and pressure from pregnancy can strain the plantar fascia ligament along the bottom of the foot. See a podiatrist about custom orthotics to support high arches and relieve discomfort.
Why do I have shooting pain in my foot after pregnancy?
Tingling, burning, or shooting nerve pain in the feet is often caused by compression of nerves from swollen feet and inflammation. Postpartum hormone changes and vitamin deficiencies can also contribute to neuropathic foot pain after having a baby.
Is foot massage good for sore feet after pregnancy?
Yes, foot massages can be very beneficial for relieving sore, aching feet after giving birth. Massage boosts circulation, reduces swelling, and loosens tight muscles and plantar fascia tissue. Just avoid massaging swollen feet and ask your doctor if massage is OK first.
When can I start wearing heels again after pregnancy?
It's best to wait at least 3-4 months after giving birth before wearing heels again. Your feet need time to recover from the effects of pregnancy. Make sure any foot pain and swelling is resolved first, and ease back into heels gradually by starting with low wedges.
FAQs
What causes cramping in feet after pregnancy?
Foot cramps or charley horses are common after pregnancy due to muscle fatigue and strain from carrying extra weight. Dehydration, low calcium, and poor circulation can also trigger foot cramps postpartum. Stretching, massage, and magnesium supplements may help.
Why do my feet ache at night after having a baby?
Nocturnal foot pain is often caused by plantar fasciitis or inflammation putting pressure on heels and arches when lying down. Sleeping with feet elevated and wearing night splints can help reduce overnight foot discomfort after pregnancy.
How long after giving birth can I get a pedicure?
Wait until at least 6 weeks after delivery before getting a pedicure. This allows your feet to begin recovering first. Make sure any lingering swelling is gone, and consult your doctor if you have any postpartum foot problems before getting a pedicure.
Should I ice or heat sore feet after having a baby?
Ice packs are generally better for relieving acute foot pain, swelling, and inflammation after pregnancy. Use ice for 15 minutes several times a day. Heat can aggravate swelling. Use heating pads cautiously on chronic sore feet months later.
When will my shoe size go back to normal after giving birth?
Swelling during pregnancy can cause feet to enlarge, but this is temporary. Feet typically return to their pre-pregnancy shoe size within 6-12 months after delivery as swelling resolves. Wearing supportive shoes can help feet regain their normal size.
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.
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