Postpartum Foot Pain Explained

You've probably heard of "mom butt" — the changes that can occur to your backside after having a baby. But have you heard of "mom feet"?

While many folks expect their bodies to change during pregnancy, few anticipate the lasting impact it can have on their feet. Not only is it common to experience changes in the size and shape of your feet during pregnancy, but these changes can persist postpartum — sometimes permanently — and put you at risk for more aches and pains in your lower legs and feet.

Just like your body adapts to the demands of pregnancy and caring for a new baby, your feet undergo their own transformation. Mom feet refer to the various ways your feet can change during and after pregnancy. These changes can lead to discomfort and pain that may linger well into the postpartum period. If this sounds like something you’ve been dealing with, keep reading to better understand why you are having pain, common conditions that could be causing your symptoms, and what you can do to find relief and prevent future issues.

Why your feet change in pregnancy

To understand why postpartum foot pain occurs, let's first look at how pregnancy affects your feet.

Your feet change in pregnancy for several reasons, for example:

• Hormones can soften the connective tissues throughout your body including those in your feet.
• An increase in your body size can put more pressure than usual through your foot joints and arches.
• Shifts in your posture can cause your center of gravity to shift toward the backs of your feet.

As a result, the arches of your feet can flatten and rotate inward a bit — this is also known as pronation. In other words, your feet can become flatter, longer, and change their size and shape. While there are many pregnancy changes that will gradually adjust back after having your baby, the changes in your foot’s structure can be permanent.

These pregnancy-related changes can lead to postpartum mechanical foot pain, a common pain that many new parents may find themselves dealing with.

Understanding postpartum mechanical foot pain

Mechanical foot pain is a general term used to describe foot pain that comes from the joints and/or soft tissues in your feet. It’s associated with putting pressure on your feet or moving around on your feet.

It can affect various parts of your foot, including the heel, arch, ball, and toes. It can be caused by things like plantar fasciitis, bunions, and stress fractures.

The location of the pain often provides clues about its underlying cause. For example, heel pain is frequently associated with plantar fasciitis, while pain in the ball of the foot may indicate metatarsalgia.

Anyone can get mechanical foot pain, but like most musculoskeletal pain conditions, it’s more common in women and those assigned female at birth. The development of mechanical foot pain is also more common in pregnancy because of the changes mentioned above. So, how about foot pain in the postpartum?

Potential causes and risk factors for postpartum foot pain

If you don’t have a specific injury to blame, postpartum foot pain can feel like a bit of a mystery.

While researchers haven’t yet established a direct link between foot pain and being postpartum, a study from 1996 found that 31% of women experienced new-onset foot pain in the postpartum period, making them more than twice as likely to develop pain compared to women who hadn’t been pregnant.

There are likely a few factors to consider:

• Foot pain from pregnancy can linger into the postpartum.
• Swelling from pregnancy can stick around for a couple of weeks while your body flushes the extra fluid postpartum, which can put pressure on the nerves and tissues in your feet and lead to discomfort and pain.
• Changes in your feet that can be permanent after pregnancy, potentially leading to ongoing discomfort.
• If your shoes fit differently on your amazing mom feet after pregnancy, this can create potential for joint and soft tissue injuries, leading to postpartum foot pain.
• Foot drop after a vaginal delivery can happen when the nerves in your low back (which extend down into your lower legs and feet) are injured. This nerve injury can lead to temporary or sometimes permanent difficulty lifting your foot, and nerve irritation in your feet.
• Changes in your exercise routine naturally happen in the postpartum when you’re busy taking care of your new born. But when you are less active, it can potentially weaken foot muscles and alter your foot mechanics even further.

Common causes of postpartum foot pain

Postpartum foot pain can manifest in various ways. Here are some common causes of foot pain.

Plantar fasciitis

This condition involves chronic irritation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot. Symptoms include sharp heel pain, especially when taking your first steps in the morning. Flat feet and excessive pronation are a risk factor for plantar fasciitis.

Metatarsalgia

This is pain felt in the ball of your foot that can be caused by various things like a bunion or Morton’s neuroma. Often, changes in your foot structure, and tight fitting shoes can lead to metatarsalgias.

Pes planus

Also known as flat feet, if you develop pes planus in pregnancy and it sticks around in the postpartum, your arches are not able to do their job. This can lead to pain in your feet, ankles, knees, and even the lower back.

Ingrown toenails

The combination of swollen feet and tight shoes can increase your risk of ingrown toenails, which can be particularly painful.

What are the treatment options for postpartum foot pain?

Fortunately, there are plenty of treatment options available for postpartum foot pain. The best treatment will depend on your specific symptoms, but here are some general treatment approaches:

• Supportive footwear: Wearing shoes with good arch support and cushioning can help alleviate discomfort.
• Orthotics: Custom or over-the-counter orthotics can provide additional support and help correct biomechanical issues.
• Rest and Ice: Taking some time off of your feet, and using Ice and cold packs to reduce inflammation is a good option for most causes of foot pain.
• Stretching and strengthening exercises: Gentle stretches and strengthening exercises can help improve joint stability, flexibility, and reduce pain, particularly for conditions like plantar fasciitis.
• Physical therapy: For a more personalized treatment approach, a physical therapist can examine your foot and create a very specific treatment plan to help your symptoms, including exercises, personalized footwear recommendations, and manual therapy techniques.
• Pain relief: Over-the-counter pain medications or topical treatments can be used for temporary relief. Check in with your healthcare professional to make sure you are choosing options that are safe for pregnancy and/or breastfeeding.
• Surgery: While surgery is uncommon, certain causes of foot pain may need surgical intervention to finally relieve symptoms when more conservative treatments aren’t working.

When to see your doctor for postpartum foot pain

While foot discomfort and pain is common postpartum, pain that is persistent or severe, or includes numbness and tingling in your feet, is important to check in with your healthcare providers to get some answers.

Sometimes, pain and swelling in your lower legs is a sign of a more serious condition like deep vein thrombosis. Get medical attention right away if in addition to foot pain you notice:

• Swelling that is getting worse, instead of better
• Shortness of breath or difficulty breathing
• Chest pain
• Redness, warmth, and tenderness in your calf — especially if on one side

How to prevent postpartum foot pain

While treatment is important, prevention is even better. Here are some strategies to minimize the risk of developing postpartum foot pain.

Start during pregnancy:

• Wear supportive shoes: Ditch the cute heels and choose to wear more sensible shoes throughout your pregnancy. Make sure you choose shoes with good arch support to protect your feet under the changing demands.
• Aim for a comfortable weight throughout pregnancy: While weight gain is expected and important during pregnancy, excessive weight gain can increase stress in your feet.
• Stay active: Regular, low-impact exercise may help maintain foot strength and stability.
• Foot exercises: Simple exercises like toe curls and ankle rotations can help keep your feet strong.

In the postpartum, take care of your feet with these strategies:

• Gradually return to activity: Don't rush back into high-impact activities. Give your body time to recover.
• Go shoe shopping: If the pregnancy-related changes in your feet do end up sticking around, it can really help to get new shoes that support your new feet better. One cool brand Saysh has the ideal return policy for mom feet!
• Go see a physical therapist: Before any pain pops up, go see a physical therapist to check in on your whole body after pregnancy. Origin's comprehensive postpartum recovery program is a great place to start.

Take your first step toward pain-free mom feet

If you're experiencing persistent foot pain after giving birth, don't wait to get the support you need. The expert physical therapists at Origin are here to help you understand the root cause of your discomfort and develop a personalized treatment plan. Whether you prefer an in-person visit or the convenience of a virtual consultation, Origin offers both options to fit your busy schedule.

Take the first step towards pain-free mom feet and a more comfortable postpartum experience. Schedule an evaluation with Origin Physical Therapy today. Your feet have carried you through pregnancy and beyond — now it's time to give them the care they deserve.