Mom Feet: How Pregnancy Can permanently Change Your foot–And What You Can Do About It

Painful feet during pregnancy

Pregnancy transforms the body in profound and beautiful ways—but not all changes are expected. Among them is a little-discussed phenomenon now popularly referred to as "mom feet." Many women report permanent changes in the size, shape, and function of their feet after pregnancy. But what causes this? And is it preventable or treatable?

Let’s explore the science behind “mom feet”—and how you can protect your foot health through and beyond pregnancy.

What Are "Mom Feet"?

"Mom feet" is a colloquial term for the permanent changes in foot structure some women experience during or after pregnancy. These may include:

• An increase in foot size (often by half a size or more)

• Flattened arches

• Wider feet

• New or worsened foot conditions like bunions or plantar fasciitis

  
  

These changes are not just anecdotal—studies and health experts confirm they’re real, common, and often long-lasting.

Why Do Feet Change During Pregnancy?

1. Swelling and Fluid Retention (Edema) As pregnancy progresses, the body’s blood volume increases significantly. The uterus can also press on veins in the lower body, reducing blood return and leading to fluid build-up in the feet and ankles—especially during the third trimester.

2. Hormonal Shifts and Ligament Laxity Pregnancy triggers the release of relaxin, a hormone that loosens ligaments throughout the body to prepare for childbirth. Relaxin also weakens the ligaments and soft tissues in the feet, causing arches to fall and the foot to elongate.

3. Weight Gain and Gait Changes The average woman gains 10–15 kg during pregnancy, putting increased strain on the feet. With the body’s center of gravity shifting, women tend to alter their gait—often placing more pressure on the balls of their feet, further stressing foot structures.

4. Development of Foot Disorders

Plantar Fasciitis: Extra weight, tight calf muscles, and fallen arches can strain the plantar fascia, causing heel pain.

Bunions: Looser joints and poor-fitting footwear during pregnancy can trigger or worsen bunions.

Are These Changes Permanent?

In many cases, yes. Studies show that for some women, the foot lengthens and the arch flattens permanently. This means they may never return to their pre-pregnancy shoe size or shape—even after giving birth.

In one study, nearly 60–70% of participants had a measurable change in foot size after their first pregnancy.

Who Is More Likely to Experience "Mom Feet"?

Not every woman will experience significant changes, but certain factors increase the likelihood:

• First-time pregnancies

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• Higher weight gain

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• A natural tendency toward ligament laxity

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• Long hours of standing

What Can You Do to Manage or Prevent “Mom Feet”?

While you can’t completely prevent the natural changes pregnancy brings, you can minimize their impact and support your foot health with these expert-backed strategies:

✅ Daily Elevation

Elevate your feet above heart level regularly to reduce swelling and improve circulation.

✅ Wear Compression Stockings

Above-the-knee compression stockings help control fluid retention and reduce leg fatigue.

✅ Stretch and Strengthen

Gentle foot and calf stretches, along with regular massage, can relieve tension and maintain flexibility.

✅ Opt for Supportive Footwear

Choose shoes with wide toe boxes, good arch support, and cushioning. Avoid narrow or high-heeled footwear that may worsen bunions or lead to instability.

✅ Maintain a Balanced Diet

A low-sodium diet and adequate hydration can help manage fluid retention and reduce swelling.

✅ Keep Moving

Light, regular exercise—like walking, prenatal yoga, or swimming—promotes circulation and helps manage weight gain.

Conclusion: Listen to Your Feet

“Mom feet” may not be the most glamorous outcome of pregnancy, but they’re a natural part of the body’s remarkable transformation. With awareness and the right support, you can minimize discomfort, prevent complications, and stay active and confident in your postpartum journey.

If you’re already noticing changes or discomfort in your feet, consult a podiatrist for a personalized assessment. Early care can prevent long-term issues and improve your quality of life.

📍At Curefoot Podiatry Clinic (Gurugram), we specialize in pregnancy-related foot changes, custom insoles, and structural correction for long-term comfort. Reach out today to support your step into motherhood.