Pregnancy is an incredible journey, but it often brings with it a series of changes to the body, some of which may cause discomfort. One common issue many pregnant women experience is foot pain, especially pain on the outside of the foot. This discomfort can be more noticeable with daily movement—particularly if you feel pain on outside of foot when walking or standing for a long time. If you’re pregnant and dealing with this issue, it’s important to understand the possible causes and learn how to find relief. In this blog post, we’ll explore the conditions commonly associated with this type of foot pain during pregnancy.
1. Hormonal Changes and Ligament Relaxation
During pregnancy, the body undergoes many hormonal changes to support the growing baby. One of the primary hormones involved is relaxin, which helps loosen the ligaments in the pelvis to prepare for childbirth. However, this hormone also affects the ligaments in other parts of the body, including those in the feet. As the ligaments become more relaxed, they can stretch and become less supportive. This can lead to increased pressure on the foot, especially on the outside, causing discomfort and pain when walking.
2. Increased Weight and Pressure on the Feet
As pregnancy progresses, women naturally gain weight to support the developing baby. This additional weight can put extra pressure on the feet, which are already dealing with changes in structure and function. The increased weight may cause the feet to flatten, leading to an imbalance in the way weight is distributed while standing or walking. This can cause pain in various areas of the foot, including the outside of the foot.
3. Plantar Fasciitis
Plantar fasciitis is a common condition that causes pain in the bottom of the foot, particularly in the heel. However, it can also lead to pain along the sides of the feet. During pregnancy, the body’s changes in weight and foot structure can trigger or exacerbate plantar fasciitis. The extra weight, combined with relaxed ligaments and increased foot arch strain, can put stress on the plantar fascia, causing inflammation and pain. This may lead to discomfort along the outside of the foot, especially when walking or standing for long periods.
4. Tarsal Tunnel Syndrome
Tarsal tunnel syndrome occurs when the tibial nerve, which runs along the inside of the ankle and foot, becomes compressed or irritated. Although this condition is more commonly associated with pain along the inner side of the foot, it can also cause pain on the outside of the foot. The swelling and changes in foot structure during pregnancy can place pressure on the tarsal tunnel, leading to symptoms like tingling, numbness, and pain on the outside of the foot. Women who are already prone to nerve-related conditions may experience this issue more acutely during pregnancy.
5. Overuse or Strain
As your body adapts to the growing pregnancy, you may find yourself walking differently or overcompensating when standing or moving. This can lead to overuse of certain muscles or tendons in the foot. Over time, this strain can result in localized pain, especially on the outside of the foot. If you’re walking more than usual, wearing unsupportive shoes, or simply not resting enough, the muscles and ligaments of the foot can become fatigued, leading to discomfort or even pain.
6. Swelling and Fluid Retention
Swelling is a common issue during pregnancy, and it can affect various parts of the body, including the feet. The accumulation of excess fluid can cause the feet to become puffy and swollen, placing pressure on the nerves and tissues. This can lead to pain, especially in the areas where swelling is most prominent, such as the outside of the foot. The swelling can also alter the natural mechanics of the foot, exacerbating discomfort while walking.
7. Flat Feet or Fallen Arches
The changes in weight distribution and ligament relaxation during pregnancy can also contribute to fallen arches or flat feet. As the arches of the feet flatten, the pressure on the outside of the foot increases, potentially leading to pain. Flat feet can make walking uncomfortable, especially on hard surfaces, as the feet struggle to absorb the shock and stress from each step. This condition can lead to pain on the outside of the foot, along with fatigue and discomfort throughout the day.
8. Morton’s Neuroma
Although more commonly associated with pain in the ball of the foot, Morton’s neuroma can also cause discomfort along the outer edges of the feet. This condition occurs when the nerves between the toes become pinched or compressed, leading to pain, tingling, or numbness. Pregnancy can exacerbate the development of Morton’s neuroma due to hormonal changes and increased pressure on the feet. The pain may feel sharp or burning, and walking can aggravate the discomfort.
9. Bunions or Bunionettes
Bunions are a common foot deformity characterized by a bony protrusion on the side of the big toe. However, bunionettes, which occur on the outside of the small toe, can also develop during pregnancy. As the body changes and weight is redistributed, the pressure on the toes increases, which can lead to the formation or worsening of bunions and bunionettes. This can result in pain on the outside of the foot, particularly when walking or wearing tight shoes.
10. Poor Footwear Choices
During pregnancy, it’s essential to wear shoes that offer proper support and comfort. Many women unknowingly wear shoes that lack arch support, are too tight, or have high heels, which can exacerbate foot pain. Tight shoes, especially, can put pressure on the outside of the foot, leading to pain or discomfort. Opting for shoes that provide cushioning, arch support, and ample room for swelling can make a significant difference in preventing and relieving foot pain during pregnancy.
11. Peripheral Neuropathy
Peripheral neuropathy refers to damage to the peripheral nerves, which can cause symptoms like tingling, burning, or sharp pain. This condition is often linked to gestational diabetes or other underlying health conditions that may develop during pregnancy. While the condition is typically felt in the feet and legs, it can cause pain along the outside of the foot. Managing blood sugar levels and staying active can help prevent or alleviate the symptoms of peripheral neuropathy during pregnancy.
How to Relieve Pain on the Outside of the Foot During Pregnancy
If you’re experiencing pain on the outside of the foot during pregnancy, there are several things you can do to find relief:
- Wear Supportive Footwear: Choose shoes that provide arch support, cushioning, and enough space for swelling.
- Rest and Elevation: Elevate your feet when possible to reduce swelling and relieve pressure.
- Stretching and Foot Exercises: Stretching your feet and calves can help alleviate tension and reduce pain.
- Foot Massages: Gently massaging the feet can increase circulation and reduce discomfort.
- Cold Compresses: Applying a cold compress to the affected area can help reduce swelling and numb pain.
- Consult a Healthcare Provider: If the pain persists or worsens, it’s essential to consult with a healthcare provider or a podiatrist who specializes in foot pain during pregnancy.
Conclusion
Pain on the outside of the foot during pregnancy is not uncommon and can result from a variety of causes, including hormonal changes, increased weight, and specific foot conditions. If you’re experiencing this type of pain, it’s essential to pay attention to your footwear, rest when possible, and consider simple home remedies like stretching and elevating your feet. In cases where the pain becomes severe or persistent, seeking professional help is the best course of action. If you’re in the Scottsdale area and experiencing foot pain during pregnancy, a healthcare provider specializing in foot pain in Scottsdale, AZ can offer personalized treatment options to help you get relief and continue enjoying this special time in your life.