Morning sickness, nausea, aches, water retention are part of the package for most women who are pregnant.

While some of these conditions cannot be avoided, physical discomfort from foot aches and cramps can be minimised by making a few minor changes in your lifestyle as you become aware of the changes that are happening to your body.

Unless you have been prescribed complete bedrest, your feet will be working extra hard to support the extra weight that comes with a growing foetus.

Your feet may have to cope with the following changes:

Skin :

Skin may becomes exceptionally dry and scaly during pregnancy. This could be more pronounced in the heels of the feet where the skin is thickest. In some cases, the skin may even fissure and crack, causing pain.

Structure :

The foot is made up of 26 bones and many muscles and ligaments. The muscles and ligaments hold the arch of the foot, enabling it to absorb shock. Our feet will take up to one and a quarter times our body weight when walking and up to three times our body weight when running.

During pregnancy, hormones are secreted to relax the ligaments in the body. This is so that the pelvis can expand to accommodate the growing baby in the womb and when it is due for delivery. The ligaments holding the arches of your feet also relax. An expecting mother will also put on between 10 – 15 kilograms on average.

The looser ligaments, coupled with the weight increase weight, may cause the arches of the feet to collapse. This may cause pain in the heel, arch, forefoot and ankle, as well as an increased incidence of calf muscle cramps and varicose veins. These changes to the structure of your feet may also cause the appearance of corns and calluses ( areas of thickened skin) under your feet.

Looser ligaments that result in a collapsed arch become more pronounced in women who already have flat feet.

                       Picture 1                                                Picture 2

The picture 1 shows a left foot with the arch collapsed. Picture 2 shows the same foot with the feet supported by custom-made insoles.

Size :

The increased volume of fluid circulating in your body may cause water retention in the feet especially if you have been standing for a long time. Some women may also find that their shoe size increase by half to one whole size during pregnancy. Some of the shoes that used to fit snugly are now too tight. Ill-fitted footwear may cause abrasions and blisters.

Here are some footcare tips to minimise discomfort in feet while you are pregnant:

1. Practice good foot hygiene. Wash feet daily with a mild soap. Pat dry and apply a moisturizer on the any areas of dry or cracked skin.

2. Do have your feet checked by a qualified podiatrist at the first signs of discomfort in your feet. Your podiatrist will be able to assess your feet, diagnose and detect any problems early. He may then prescribe you insoles or foot supports that will support your feet and correct the structure and function of your feet to prevent more foot pain. Corns and calluses can also be removed painlessly.

3. Reduce walking and standing. Gravity works to pool and retain fluids in your lower limb. If you experience water retention in your feet, sit with your feet up (above the level of your heart) to reduce swelling. Your podiatrist will be able to advise you on the appropriate foot exercises and massages.

4. Wear good shoes. Look out for shoes with these attributes:

- Soft leather: leather is a natural breathable material that can stretch to accommodate slight changes in the feet.

- Firm heel support and arch support: this is necessary to prevent excessive movement in the feet that can cause strain in the muscles and ligaments.

- Adjustable straps and laces: These can be loosened and adjusted as the foot changes in size during the day.

- Low heels : Heels should not be higher than 1 inch or 2.5 cm. The higher the heel, the more the weight of the body is pushed towards the front of the foot, thereby changing the posture of the foot and body.

The above article has been contributed by Malia Ho, Principal Podiatrist at the Singapore Footcare Centre.

Got a question about your pregnancy? Send it to us at a1admin@sph.com.sg