Foot Pain During Pregnancy: What’s Normal, What’s Not, and How to Feel Better

Physio&SoleClinic Physiotherapy July 11 2025

Pregnancy is a beautiful journey—but it can also be an uncomfortable one. As your baby bump grows, so can the list of unexpected aches and pains—including affecting your feet. If you’re a mum-to-be and wondering why your once-comfy shoes suddenly feel tight, or totally dread walking, you’re not alone.

In this blog, we’ll explore why foot pain during pregnancy happens, what’s normal, when to be concerned, and how a podiatrist can help you stay comfortable as you walk (or waddle!) through pregnancy.

Is Foot Pain Common During Pregnancy?

Yes—foot pain is very common during pregnancy. In fact, it’s one of the most overlooked symptoms because it tends to creep in gradually. As your body changes to support your growing baby, your feet take on extra pressure, your joints loosen, and your centre of gravity shifts—all of which can lead to aches, soreness, and swelling in the feet and ankles.

For many women in Singapore who are constantly on the go—balancing work, family, and daily errands—foot pain can quickly impact quality of life. The good news? Most of it is manageable with the right care.

What Causes Foot Pain During Pregnancy?

Several factors contribute to foot pain during pregnancy, and they often work together:

1. Swelling (Edema)

Hormonal changes and increased blood volume cause fluid retention, especially in the lower limbs. This swelling can make your feet feel tight, achy, or heavy—especially after a long day of standing or walking in Singapore’s heat and humidity.

2. Weight Gain

It’s normal (and healthy!) to gain weight during pregnancy, but this adds extra load on your feet, particularly the arches and heels. The increased pressure can cause or worsen foot fatigue and heel pain.

3. Hormonal Changes

The hormone relaxin softens ligaments in preparation for childbirth. While it’s helpful for your pelvis, it also affects your foot ligaments—leading to changes in foot shape, arch collapse, and instability.

4. Overpronation (Flat Feet)

Many pregnant women develop or worsen overpronation, where the arch collapses and the foot rolls inward. This can lead to strain in the arch, heel, and even up to the knees and hips.

5. Postural and Gait Changes

As your belly grows, your centre of gravity shifts forward. To compensate, many women change how they stand or walk, often unknowingly. This altered gait can increase stress on the feet and ankles.

What Are Common Foot and Ankle Problems During Pregnancy?

Some of the most frequently seen conditions include:

• Plantar fasciitis – sharp heel pain, especially first thing in the morning
• Flat feet or fallen arches – tired, achy feet after walking
• Ankle swelling and stiffness
• Numbness or tingling in the feet – often due to nerve compression
• Corns, calluses, and blisters – from tight shoes or changes in foot shape
  

These issues may resolve post-pregnancy, but in some cases, they persist or worsen without early intervention.

How Can I Relieve Foot Pain While Pregnant?

Here are some pregnancy-safe ways to ease the discomfort:

1. Wear Supportive, Roomy Shoes

Skip the heels and narrow flats. Choose shoes with good arch support, cushioning, and enough space to accommodate swelling. (Bonus: look for slip-ons if bending gets tricky.)

2. Try Compression Socks

These can help reduce swelling by improving circulation—especially helpful during long workdays or flights.

3. Stretch and Strengthen Your Feet

Gentle foot stretches, calf raises, and rolling a massage ball under your foot can reduce tension and improve mobility.

4. Elevate Your Legs

Prop your feet up whenever you can, especially after standing for long periods. This helps to reduce fluid build-up.

5. Cold Compresses

Using a cold pack can soothe swollen, sore feet—just 15 minutes after a long day can make a difference.

6. Consider Custom Insoles

Podiatrist-prescribed orthotics provide personalised arch and heel support and help reduce strain from overpronation.

When Should I See a Podiatrist During Pregnancy?

You don’t need to wait until the pain is unbearable. It’s a good idea to consult a podiatrist if you experience:

• Persistent heel, arch, or ankle pain
• Sharp or stabbing foot pain (especially in the morning)
• Sudden or one-sided swelling
• Numbness or tingling that doesn’t go away
• Difficulty walking or standing for long periods
  

A podiatrist can assess your gait, foot structure, and overall foot health to offer targeted solutions that are pregnancy-safe and effective.

How Can a Podiatrist Help With Pregnancy-Related Foot Pain?

At the Women and Children Centre, our podiatrists specialise in caring for expectant mums. Here’s how we can help:

• Gait & Footwear Assessments
  Understanding how pregnancy has affected your walking pattern and footwear needs
  
• Custom Orthotics
  Designed to provide arch and heel support for your changing body
  
• Pregnancy-Safe Advice
  Guidance on how to care for your feet through all trimesters
  
• Monitoring Changes Postpartum
  Some women continue to experience foot pain after delivery, and early management helps
  

We work closely with physiotherapists too, ensuring a holistic, body-wide approach to easing your discomfort.

What Should I Do If I Experience Foot or Ankle Pain During Pregnancy?

Listen to your body. Pain, swelling, and discomfort are common—but they’re not something you just have to “put up with.” Early support can prevent small issues from becoming chronic conditions later on.

Start with simple changes like footwear and rest, but if pain persists, don’t hesitate to book a consultation. You deserve to move through pregnancy feeling supported—literally and figuratively.

Final Thoughts

Your feet carry you through every stage of life—and during pregnancy, they work overtime. With the right care, you don’t have to sacrifice comfort for motherhood.

If you’re dealing with foot pain during pregnancy, our team at Women and Children Centre is here to help. Let us support your journey with personalised podiatric care—so you can focus on what matters most: you and your growing baby.

Book an appointment with our women’s podiatrist today and take the first step towards pain-free pregnancy.