Foot pain during pregnancy: causes, treatments, and soothing exercises to ease the discomfort

Pregnancy comes with many physical changes — and for some, those include sore, achy feet. Some people notice more foot discomfort as pregnancy progresses, particularly in the second or third trimester, says Karla Arevalos-Alas, PT, DPT, a Hinge Health physical therapist. 

There’s a lot you can do to manage pregnancy foot pain at home — especially with exercises that stretch, soothe, and strengthen the muscles in and around your feet.

In this article, learn more about factors that can contribute to foot pain during pregnancy, and ways to find relief at home — especially with gentle exercises recommended by Hinge Health physical therapists.

Causes of feet pain during pregnancy 

During pregnancy, your body goes through many changes — like shifts in posture, weight, and hormones — which can contribute to new or different sensations throughout your body, including your feet. Here are common contributors to sore feet during pregnancy:

• Postural changes. As your uterus grows, your posture naturally shifts, with your pelvis tilting forward. This may mean that different muscles — including those in your lower legs and feet — are working in new ways, which can sometimes lead to tension or discomfort.

• Hormone changes. Pregnancy hormones naturally relax your ligaments, which helps your body adapt for your growing belly and prepare for labor and delivery. “For some people, this might mean their feet feel less supported, which can lead to aches in the arches,” says Dr. Arevalos-Alas. 

• Swelling and fluid retention. Swelling in the feet, ankles, and lower legs is common during pregnancy, especially later on or after standing for a while. For some people, this can feel uncomfortable or achy.

• Unsupportive or old footwear. You may find that your foot arches appreciate a little extra support during pregnancy. If your shoes don’t feel as comfortable or supportive as before, try different types or sizes to see what works best for you.

Symptoms of foot pain during pregnancy

Pregnancy-related changes can lead to different sensations in your feet. These aches or pains may show up in your toes, arches, heels, or ankles. These sensations can sometimes make it less comfortable to move around as usual. Common ways your feet may hurt in pregnancy include:

• Heel pain, especially in the morning 

• Sore feet after standing or walking

• Arch discomfort or burning sensation

• Pain in toes or ball of foot

• Tingling or numbness

• Difficulty fitting into shoes

Swollen feet in pregnancy

It’s common for foot discomfort in pregnancy to be related to swelling. Swelling in the feet, ankles, and legs (also called edema) can happen because your body retains more fluid during pregnancy and this can affect circulation in your lower body, causing fluid to pool in your feet and legs. For many people, this kind of swelling is a normal part of pregnancy and often goes away after giving birth.

Mild swelling that slowly develops over the course of the day, especially after standing or sitting for long periods, is usually not a cause for concern. Tips for swelling relief include:

• Rest with your feet elevated 

• Do gentle foot and ankle exercises (see below) to encourage circulation

• Wear supportive shoes and consider compression socks (have a partner help you put them on, especially if you’re in the third trimester of pregnancy)

• Stay hydrated, as it can help your body balance fluids

When to see a doctor

Often, pregnancy foot pain improves on its own with simple, at-home treatments. But if your foot pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have signs of an infection, including:

• You notice sudden, severe, or one-sided swelling in your feet or legs

• You notice any redness, warmth, or tenderness in your feet or legs

• You develop a fever

• You see clear or yellowish fluid leaking from your skin

Tell your provider right away if any foot swelling is accompanied by symptoms such as headache, changes in vision, or high blood pressure. These may be signs of preeclampsia, which is a pregnancy complication that should be evaluated promptly.

Physical therapy for foot pain in pregnancy

Physical therapy can play an important role managing foot pain during pregnancy by focusing on safe movement, targeted exercises, and practical strategies for symptom relief. Throughout pregnancy, changes in your body can affect your feet, causing pain, swelling, or discomfort. A physical therapist can help you build strength in the muscles that support your feet and ankles, improve flexibility, and enhance circulation to reduce swelling.

A physical therapist (PT) can assess your movement patterns to customize a strengthening and stretching program that’s right for you. They can also suggest ways to modify your everyday activities to minimize symptoms and empower you with tools and tips to help reduce pain.They may also recommend modifications to your daily routine — such as adjusting your footwear, teaching you techniques to elevate your feet, or sharing gentle massage or relaxation strategies.

You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit. Some exercises they may recommend can be found below.

Before you start: Check with your healthcare provider before starting a new exercise routine or continuing your usual workouts during pregnancy, especially if you have any medical conditions or have a high risk pregnancy.

Gentle movement can help reduce foot soreness and make you feel more comfortable during pregnancy. For pregnancy foot pain, Dr. Arevalos-Alas recommends a combination of gentle strengthening and stretching moves.The above exercises recommended by Hinge Health physical therapists are a great place to start. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for foot pain during pregnancy

Many people find simple at-home strategies helpful for managing foot discomfort during pregnancy. In addition to gentle exercises, these include trying more supportive shoes, using compression socks, applying ice or heat, and keeping active.

• Try physical therapy and targeted exercises. Targeted exercises can help you stretch and strengthen muscles that support your feet so you move more comfortably. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Stay active. It can feel counterintuitive to exercise when your feet hurt, but movement is medicine. Exercise and activity helps promote blood flow to sore areas. Consider doing low-impact movements that allow you to be off your feet, like swimming, cycling, or even a row machine. If you’re not sure about which exercise machines are okay to use during pregnancy, consider asking your physical therapist or healthcare provider. 

• Apply ice or heat. Both can be comforting for your feet during pregnancy. Ice may feel good if you notice swelling, while heat can be soothing for achy or tired feet. You can also try alternating between the two.

• Consider over-the-counter (OTC) medication. Acetaminophen (Tylenol) is safe to use for pain relief during pregnancy in most cases, but always check with your provider before you use it. Avoid NSAIDs (non-steroidal anti-inflammatory drugs) like ibuprofen (Advil, Motrin) or naproxen (Aleve), due to risks with these medications during pregnancy.

• Elevate your feet. Sitting or lying down with your feet up can help decrease uncomfortable swelling. “However, be mindful of how long you stay lying on your back, especially in the third trimester,” says Dr. Arevalos-Alas.

• Choose supportive shoes. Comfort is key, especially if your feet feel more sore than usual. Supportive footwear can help you move easier and feel more comfortable throughout the day. Shoe inserts may help provide extra support and stability, says Dr. Arevalos-Alas.

• Try compression socks. Some people find that wearing gentle compression socks help their feet and ankles feel more comfortable during pregnancy. Your provider can help you choose the right type and fit for you.

PT tip: Try kinesio tape

Kinesio tape is a thin, flexible tape you can find at many pharmacies. “Some people find that gentle taping makes their feet feel more comfortable as their bodies change during pregnancy,” says Dr. Arevalos-Alas. A physical therapist can show you different ways to use it based on your discomfort or needs, such as reducing swelling.

How Hinge Health can help you

If you have pelvic pain or symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Office on Women's Health. (2021). Body changes and discomforts | Office on Women’s Health. OASH | Office on Women’s Health. https://womenshealth.gov/pregnancy/youre-pregnant-now-what/body-changes-and-discomforts

2. Buldt, A. K., & Menz, H. B. (2018). Incorrectly fitted footwear, foot pain and foot disorders: a systematic search and narrative review of the literature. Journal of Foot and Ankle Research, 11(1). doi:10.1186/s13047-018-0284-z

3. Gau, M., Hsu, H., Chen, L., Chen, T., & Pan, W. (2025). Changes in Foot Biomechanics During Pregnancy: Associations With Plantar Pressure, Low Back Pain and Daily Function in Taiwanese Women. Journal of Foot and Ankle Research, 18(4). doi:10.1002/jfa2.70094