Huntersville 704-987-9585
Mooresville 704-235-0474
Mountain Island 704-971-4000
Huntersville 704-987-9585
Mooresville 704-235-0474
Mountain Island 704-971-4000
One of the most common complaints during pregnancy is foot pain and swelling. Both are very normal and extremely common. Read on to learn more about what the heck is going on, and how to stay comfortable!
During pregnancy, your body increases circulation of certain hormones, like relaxin, which cause ligamentous laxity.
Your feet may widen, lengthen, and become painful from the stretch in your ligaments and loss of structural support. To prevent discomfort from these changes, wear supportive shoes at all times. Over-the-counter insoles or custom orthotics can help provide the arch support and cushion you need. Wide toe box athletic shoes and open toed, but supportive, sandals can help accommodate your growing feet. (Spoiler alert: your feet may never go back to their pre-pregnancy size.)
As your baby grows, your center of gravity changes, increasing the pressure on different areas on the bottom of your feet.
Protect yourself from heel pain and plantar fasciitis throughout your pregnancy by paying attention to the type of shoes you wear. Early in your pregnancy, your weight increases but your center of gravity hasn't shifted much. Shoes with padding in the ball of your feet will help accommodate the increased pressure from weight gain. Look for shoes with more substantial heel cushioning later on in your pregnancy, when your center of gravity moves backward, shifting pressure to your heels.
As your baby grows, your body holds more fluid, but also becomes less efficient at filtering and moving fluid throughout the body, leading to swelling. Here are recommendations for keeping your swelling in check throughout your pregnancy:
Notify your doctor when:
Modern research tells us that "old school" static stretching doesn't cut it before sports or intense exercise. We now know that dynamic stretching is the key to improving agility, speed, performance and decreasing injuries.
Benefits of a Dynamic Warm-Up:
Dynamic warm-ups decrease injury by prepping your body for the work. Sensors in your muscles start sending signals to your brain to communicate their needs. This results in increased responsiveness, so your body is primed for peak performance. Tailor your dynamic warm-up to your sport or activity so that the proper muscle groups are turned on and ready to go.
Is there still a place for static stretching? Yes. Incorporate slow, static stretching into your cool down routine.
A routine yoga practice can reel in benefits like:
There IS something for everyone... from simple stretches to advanced power poses.
Got a desk job? Focus on your posture with seated twists, shoulder rolls, wide-leg forward bend, seated figure 4 stretch, seated backbend stretch, seated crescent moon, stork pose, wrist rolls. Or start with this video.
Commute much? Try these seat-friendly stretches when you're at your destination: Seated mountain pose, seated cat/cow pose, seated cobra pose, seated spinal twist, neck rolls, seated forward fold, and anterior shoulder stretch.
Need more cardio? Try power yoga vinyasas that include chaturanga dandasana, warrior poses, and arm-balancing poses.
Constantly stressed? Check out restorative yoga and use props to help you relax, clear your mind, and decompress.
Not sure what's right for you? Learn more about different yoga practices here.
Tips for beginners:
Get started today and feel the benefits of yoga for yourself!
What are they?
Foot cramps are a common, involuntary muscle spasm with a sharp or deep aching sensation, lasting seconds, minutes, or even days. Common causes include:
How to manage:
Foot cramps may also be a sign of nerve damage or an underlying health condition. Some medications have side effect profiles that include cramping. Talk to your healthcare provider if your foot cramps aren't improving.
Leg cramps are more common than you think. Some reasons you may be familiar with, but others might surprise you:
Suggestions for prevention:
To treat:
If you're taking any medications that increase the risk of muscle spasms or cramps, talk to your doctor about options including switching to a different medication, changing your dose schedule, or re-evaluating its necessity. If you're experiencing cramping that persists despite lifestyle changes, or start to experience muscle weakness, skin color changes, leg swelling, increase in frequency of cramps, or severe pain, it may be a sign of something more serious and you should seek medical care immediately.
The normal curvature of your spine functions to dissipate ground reactive forces (Newton's 3rd law #biomechanics). If your center of gravity changes due to an abnormal gait pattern, inadequate support, or lack of shock absorption, the spine can no longer disperse forces effectively, and your spinal curvature adapts. This adaptation, or malalignment, causes back pain.
Your center of gravity shifts as you walk from heel to toe, evenly distributing your weight through the feet. Normal walking mechanics are achieved with footwear that supports your body weight. Without proper support, your center of gravity is thrown off, causing an abnormal gait, leading to stress and strain up the kinetic chain (from your feet up to the spine). Good posture and proper alignment & support keeps the body happy and pain-free.
Final thoughts:
Your feet are your foundation. Your shoes affect more than just your feet they impact your ankles, knees, hips, and spine. If you experience back pain, the first place to look is down!
Most people can benefit from custom foot orthotics, but whether you NEED them can be discussed with your doctor. A foot & ankle specialist will examine your feet and evaluate your biomechanics and foot function. Your foot structure, weight, activity level, medical conditions, and foot deformities/ areas of pain (bunion, hammertoe, callus, pinched nerve, heel spur, etc.) all play a role in determining your need for custom orthotics.
What options do I have?
1. Over-the-counter (OTC) orthotics might be a solution for some. Well-made brands can offer support and cushioning, but they're "one-size-fits-all" and won't provide personalized correction. While less expensive, they will need to be replaced more often. Ask your doctor if they're an option for you, and if so, what style they recommend.
2. Custom foot orthotics are recommended when your feet need extra help to function properly. Conditions like flat feet or high arches are common examples. Without support, your muscles, tendons and ligaments work harder to absorb the shock of your body weight. Over time, lax ligaments and instability contribute to conditions like arthritis.
If you experience foot pain, discomfort, or fatigue, it's time to schedule an appointment with a foot & ankle specialist. Custom orthotics may be the solution you've been looking for.
Heel pain can significantly impact daily activities and mobility, making it essential to identify the cause and seek appropriate treatment.
Heel pain presents as a symptom of many conditions, and it's crucial to identify the underlying cause before starting any treatment.
Common causes of heel pain:
When to seek treatment
If you experience persistent or severe heel pain, or discomfort that is affecting your daily life and ability to stay active, it's time to see a foot & ankle specialist. A thorough evaluation, physical exam, imaging (e.g. x-rays, MRI), and medical history review will be performed. Based on your diagnosis, treatment recommendations can be tailored to your specific condition and needs.
Failure to identify the cause of your pain can exacerbate the problem and/or delay proper medical care, ultimately leading to a longer road to recovery.
How to prevent Osteoporosis & its progression:
By adopting a proactive lifestyle that includes exercise and healthy habits, you can optimize bone health and reduce risk of osteoporosis-related complications.
Excess moisture in shoes can hinder performance, cause discomfort, and increase risk of blisters and fungal/ bacterial infections of the skin and nails. Here are some expert recommendations on how to keep your foot-sweat under control:
If you have specific concerns or conditions, consult with a healthcare professional for personalized recommendations.
