Foot Exercises While Pregnant


Got a bun in the oven? Congratulations! Just as your little one changes in your belly week by week, so too will your body. Most women experience pregnancy symptoms like nausea, tiredness, and emotional changes during the 1st semester. As the first semester comes to a close and you enter into the second semester, your baby begins to grow more rapidly. Your body also changes to accommodate this growth.

Besides growing a belly, you may also notice that your legs and feet begin to feel different too. On some days, your feet will swell after you’ve been standing, walking or exercising for long periods of time. With that swelling, shoes may become tight and cause your feet to experience numbness or tingling. As the baby grows and your belly gets bigger, these symptoms can affect you more and more.

The swelling occurs because as your growing uterus takes up more room, the lower half of the body has a harder time circulating the fluids that travel down to the extremities. So here are some foot exercises you can do to help you stay active and help increase circulation:

With shoes on:

●       While sitting in front of the TV or at your desk, do some foot circles, pivoting around your ankles.

●       Do some pointing and flexing of the feet.

●       Try repetitions of windshield wipers with your feet.

●       Write the letters of the alphabet.

When shoes are off:

●       Perform some repetitions of spreading and crimping your toes.

●       Grab some marbles or a small washcloth to grab with your toes and then move them from left to right and then back again.

●       Roll your feet on a small ball (like a lacrosse, tennis or golf ball) for a massage, especially if the bottoms of your feet or heels are achy and sore.

Note: If your feet are already swollen, try to do some of these exercises slowly while the feet are elevated.

Do you have concerns about swollen feet while pregnant? While swelling is normal, if the swelling is severe or uneven between legs, it could be a sign of a blood clot. You should get immediate medical care if you suspect a problem. For podiatric issues, no matter what stage of life you’re in, make an appointment with our podiatrists at The Podiatry Group. Our team of foot doctors are dedicated to improving your foot health and will provide a thorough assessment and treatment plan at our Jonesboro, AR office.