Benefits of Orthotics: Tips, Advice, and Insights from a Podiatrist

Pregnancy is an exciting, yet challenging journey for every woman, and it’s no secret that the physical changes during this time can take a toll on your body. From swollen ankles to back pain, many women experience discomfort, especially in their feet. But here's some good news: orthotics, or custom insoles, can help alleviate many of these pregnancy-related foot issues, improving your overall comfort and mobility.

As a podiatrist who has worked with many expecting mothers, I’ve seen firsthand how effective orthotics can be in managing foot pain and discomfort during pregnancy. In this blog, I’ll share practical tips, advice, and insights to help you understand how orthoses can benefit you throughout your pregnancy.

Why Foot Pain During Pregnancy Is So Common

Pregnancy brings many changes, and one of the most impactful is the extra weight your body carries as your baby grows. This added weight puts extra pressure on your feet, which can lead to swelling, pain, and a variety of foot issues like plantar fasciitis, fallen arches, or heel pain.
On top of the physical changes, pregnancy hormones (like relaxin) cause ligaments to loosen, making your joints more flexible, which can cause misalignment in your feet and joints. Many pregnant women also experience postural changes as their centre of gravity shifts, often leading to a wider stance or a change in gait. All of these factors can combine to create a lot of discomfort, especially in the feet and lower legs.

How Orthotics Can Help During Pregnancy: Practical Tips

1. Support Your Arches
One of the most common issues I see in pregnant women is flattened arches. The extra weight, combined with the loosening of ligaments, can cause the arch of the foot to collapse. This leads to pain in the heel, arch, and even radiates up the legs and into the lower back.
Tip: If you’re noticing your arches feel “flatter” or you have more pain in the feet and lower back, orthotic insoles designed to support the arch can provide the needed stability. Custom orthotics are moulded to your feet to offer specific support where you need it most, helping to realign your feet and improve posture.

2. Combat Swelling with Proper Foot Support
Swelling (or edema) is another common issue in pregnancy, especially in the later stages. It can be uncomfortable and often seems to affect the feet and ankles the most. Orthotics can help by redistributing pressure and improving circulation, reducing the severity of swelling.
Tip: Look for orthotics with built-in arch support and metatarsal pads. These features can help alleviate pressure on the feet and prevent the accumulation of fluid, which helps reduce swelling. Additionally, orthotics help provide more cushioning, making it easier to stay on your feet for longer periods without discomfort.

3. Prevent Foot Problems Before They Develop
Pregnancy is an ideal time to start taking care of your feet if you haven’t already. Many women don’t realize that improper foot alignment or lack of support can lead to chronic conditions, like plantar fasciitis or heel spurs, that can last long after pregnancy is over.
Tip: If you’re noticing foot pain, especially in the heel or arch, don’t wait for it to get worse. Start using orthotics early in your pregnancy to prevent problems from developing. If you already have foot issues, such as plantar fasciitis or bunions, custom orthotics can help manage pain and keep these conditions from worsening.

4. Improve Your Posture and Balance
As your pregnancy progresses, your growing belly shifts your centre of gravity, often leading to changes in your posture and gait. This can put unnecessary strain on your feet, back, and pelvis, causing discomfort. Orthotics can help restore proper alignment by supporting your feet and correcting your posture, which in turn improves your balance.
Tip: If you're experiencing lower back pain or instability while walking, orthotics can help stabilize your posture and gait. By supporting your feet properly, orthotics allow you to walk more naturally and evenly, reducing the strain on your joints and ligaments.

Custom Orthotics vs. Over-the-Counter Insoles: What’s the Best Option for You?

During pregnancy, you may be wondering whether custom orthotics are necessary, or if over-the-counter insoles would suffice. Both options have their merits, but custom orthotics offer a more tailored solution.

Custom Orthotics:
These are designed specifically for your foot shape and specific needs. They provide the best support, especially if you have existing foot problems like flat feet, plantar fasciitis, or bunions. Custom orthotics can address specific alignment issues, offering targeted relief and preventing long-term complications.

Over-the-Counter Insoles:
While they are not as tailored as custom orthotics, they can still provide support and cushioning for everyday comfort.

Final Thoughts: Take Care of Your Feet During Pregnancy

Pregnancy is a time of change, and taking care of your feet is just as important as taking care of the rest of your body. Orthotics offer a simple, effective solution to many common pregnancy-related foot problems, including swelling, pain, and poor alignment.
By providing proper support, orthotics can improve your overall comfort, help you stay active, and prevent foot problems from developing. Whether you opt for custom orthotics or an over-the-counter solution, don’t underestimate the impact that proper foot care can have on your pregnancy.

If you’re expecting and struggling with foot pain or discomfort, talk to one of our on-site podiatrists about how Custom Feet orthotics can help you. You’ve got enough to focus on - let orthotics take care of your feet!
Hannah Oong (Podiatrist) (B.PodMed)

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