How To Prevent Feet From Getting Bigger During Pregnancy
Pregnancy can cause many bodily changes, some of which can take a toll on your feet. As your feet swell and your feet get bigger during pregnancy, it’s not uncommon to experience pain, soreness, and stiffness. Luckily, there are a variety of ways to help keep your feet in shape and prevent them from enlarging further.
Physical activity is vital to maintaining healthy feet during pregnancy. Exercise helps keep the supportive muscles around your feet and ankles strong and toned to support your feet. Try the following exercises to stretch your feet and ankles:
- Toe Dorsi and Plantar Flexors: Sit on the floor and separate your toes. Hold for 5 seconds and then curl the toes under. Alternate between extending and flexing your toes.
- Malleolar Rotations: Stand with your feet shoulder-width apart. Move one foot out to the side. Circle the foot in a clockwise and counterclockwise direction to stretch your goin and ankle muscles
- Calf Hold: Stand behind a sturdy chair or railing and place one foot slightly in front. Keep your heel on the ground while pointing the toes forward and upward. Slowly straighten the knee.
Compression socks and stockings are specially designed to decrease swelling during pregnancy. Wearing them around can help improve circulation, reduce swelling and discomfort in the feet.
Tips for Choosing Compression Socks:
- Some are meant to be only worn while standing; others can be worn both while standing and reclining.
- Choose lighter compression garments for more comfort.
- Get your foot and calf length measured for a proper fit.
- Check for breathability and temperature control in materials.
Make sure your footwear fits properly and has plenty of cushion. Wearing shoes that are too tight can restrict blood flow and make your feet worse, so it’s important to invest in a good pair of shoes that is the right size and supportive. Look for shoes with arch support and shock-absorbing soles whenever possible. Orthotic inserts are another helpful option that can help reduce discomfort while wearing shoes.
Elevation and Ice
Elevating your feet while you rest can help reduce and prevent swelling. Place your legs on a pillow or cushion and make sure they are higher than your hips. This will help reduce and return the blood to the heart. Ice cubes can also help decrease swelling and pain. Place them in a cloth and gently rub over your feet and ankles in a circular motion for 10 minutes.
Following these tips above can help keep your feet in shape and reduce and prevent the size of them increasing during pregnancy. Remember to consult with your doctor before starting any exercise or treatment program.
It’s important to have proper care and size your feet during pregnancy to reduce symptoms and ensure comfort. Exercising regularly, wearing compression socks and proper footwear, and elevating and icing your feet can all provide relief and help improve the size and shape of your feet during pregnancy.
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