How to Relieve Foot Pain While Pregnant: Tips for Comfort and Support

Wondering how to relieve foot pain while pregnant? Discover safe, effective tips, from footwear and stretching to orthotics and elevation, recommended by podiatrists at FAS The Woodlands.

Pregnancy is a beautiful journey but it’s also one that puts your body through significant physical changes. One of the most common (and frustrating) symptoms many expectant mothers experience is foot pain. From sore arches to swollen ankles, these discomforts can interfere with daily activities and overall quality of life.

Wondering how to relieve foot pain while pregnant? The good news is, there are easy, safe ways to ease the pain. At Foot & Ankle Specialists (FAS) The Woodlands, we understand the unique challenges pregnancy places on your feet, and we’re here to help you feel more supported every step of the way.

Why Pregnancy Causes Foot Pain

There are a few key reasons foot pain tends to become more common during pregnancy:

Hormonal changes: The hormone relaxin causes ligaments to loosen in preparation for delivery, but it also affects the stability of the feet.
Swelling (edema): Fluid retention can lead to swollen feet and ankles, often making shoes feel tight and uncomfortable.
Changes in posture and gait: As your center of gravity shifts, your walking mechanics may change, adding new stress to your feet.
Flat feet: Many pregnant individuals experience a temporary lowering of the arch, which can lead to discomfort or overpronation.
Weight gain: Extra body weight adds more pressure to your feet, especially the arches, heels, and ankles.

Practical Tips to Relieve Foot Pain while Pregnant

Wear Proper Footwear

Supportive footwear is essential. Look for shoes with:

Cushioned soles.
Firm arch support.
Wide toe boxes.
Low (or no) heels.
Breathable material.

Avoid flip-flops, flats, or unsupportive sneakers. If your current shoes feel too tight due to swelling, size up or consider adjustable straps. Choosing the right shoes during pregnancy can make a big difference in how your feet feel. For expert guidance on what to look for, check out our blog on the best shoes for foot pain and how to choose the right footwear for comfort and support.

Try Gentle Stretching and Foot Exercises

Maintaining flexibility and circulation can reduce tension in the feet and ankles. Here are a few gentle stretches that are safe during pregnancy:

Calf stretches to reduce tightness in the Achilles tendon.
Ankle circles to promote circulation and reduce stiffness.
Toe stretches and towel scrunches to strengthen foot muscles.
Rolling a tennis ball under your arch for a light foot massage.

Elevate Your Feet

To reduce swelling, take breaks throughout the day to elevate your feet. This encourages fluid drainage and reduces pressure. Try resting on your left side while sleeping or using a footrest under your desk during the day.

Apply Cold Compresses

If your feet feel swollen or warm, apply a cold compress for 10–15 minutes at a time. Never place ice directly on your skin, use a towel or cloth for protection.

You can also soak your feet in cool water with Epsom salts (unless advised otherwise by your OB-GYN). This can help soothe sore muscles and reduce inflammation.

Consider Compression Socks

Mild compression socks can help improve circulation, reduce swelling, and offer gentle support to your arches and ankles. Be sure to select maternity-safe compression levels (15–20 mmHg is a common starting point) and always consult your healthcare provider before using them.

Use Orthotic Inserts

If you’re experiencing flat feet or arch pain during pregnancy, orthotic inserts can offer much-needed support. Whether you opt for over-the-counter options or custom-made insoles, these inserts help cushion your feet, support your arches, and distribute weight more evenly as your body changes. Want to know which type is right for you? Explore the pros and cons in our blog Custom Orthotics vs. Over-the-Counter Insoles: Which Is Right for You?

Stay Active but Pace Yourself

Light walking, swimming, or prenatal yoga can help promote circulation and prevent stiffness. However, be mindful of overexertion, especially if your feet start to ache. Break up activity with periods of rest and listen to your body’s signals.

Watch for Red Flags

While most pregnancy-related foot pain is normal, there are times when you should consult a podiatrist:

Pain that worsens or becomes sharp.
Visible changes in foot shape or arch.
Persistent swelling, redness, or heat.
Tingling, numbness, or burning sensations.
Pain that affects your ability to walk or stand.

If you're unsure whether your symptoms are normal, it’s always best to check in with a professional.