Postpartum Plantar Fasciitis - Persisting foot pain after pregnancy
Postpartum foot pain is a significant issue that can have a lasting impact on ankle, knee, and hip health if left untreated. Pregnancy itself brings various discomforts, and dealing with heel pain from plantar fasciitis adds an extra challenge. In this article, we will delve into the reasons behind heel pain during and after pregnancy, discuss how to differentiate plantar fasciitis from normal aches, and explore effective methods to reduce or eliminate the pain.
The Impact of Motherhood on Foot Health
Posture Changes and Muscle Imbalances
During pregnancy, the body undergoes various changes to accommodate the growing baby. These changes often result in postural adjustments, such as an increased curve in the lower back and a forward shift in the centre of gravity. These shifts can lead to muscle imbalances and place additional stress on the feet, leading to discomfort and potential foot problems.
Hormonal Factors and Increased Tension in Tissues
Hormonal changes during pregnancy, specifically the release of relaxin, can affect the ligaments and tissues throughout the body, including those in the feet. This can result in increased tension in the plantar fascia, the band of tissue that supports the arch of the foot. The combination of hormonal factors and increased tension can contribute to the development of plantar fasciitis and foot pain.
Lack of Self-Care and Increased Muscular Fatigue
New mothers often prioritise the well-being of their newborns over their own self-care. This can lead to neglecting foot health, causing increased muscular fatigue and exacerbating existing foot issues. The demands of caring for an infant, including prolonged periods of standing and walking, can put strain on the feet, further contributing to foot pain and discomfort.
Signs and Symptoms of Plantar Fasciitis in Pregnancy and Postpartum
Symptoms of Plantar Fasciitis
Differentiating between normal foot soreness and the persistent pain associated with plantar fasciitis is essential. Plantar fasciitis pain is typically focused on the bottom of the heel and can be described as sharp or stabbing. It is often most intense in the morning or after periods of rest, but tends to improve with activity.
Recognising the signs and symptoms of plantar fasciitis is essential for early intervention and effective management. Here are some common indicators of this condition:
Tightness, aching, and pain: Plantar fasciitis often presents as a tight or stiff feeling in the bottom of the foot, accompanied by a dull ache or sharp pain. The discomfort is typically felt near the heel or along the arch.
Difficulty putting weight on the feet in the morning: One hallmark of plantar fasciitis is experiencing intense pain and stiffness in the feet when first stepping out of bed in the morning or after a period of rest. This is known as post-static dyskinesia and is a result of the plantar fascia tightening during periods of inactivity.
Inability to wear favourite shoes or engage in physical activities: As plantar fasciitis progresses, the pain and discomfort can limit one's ability to wear certain types of shoes or participate in activities that involve prolonged standing, walking, or running.
Common Causes of Postpartum Foot Pain
Over-pronation (flat feet) during pregnancy: During pregnancy, weight gain and hormonal changes can lead to foot swelling, arch pain, and sore heels. Over-pronation, or having flat feet, can exacerbate these symptoms. Seeking treatment is crucial to prevent long-term complications such as chronic heel pain and ball-of-foot pain.
Fallen Arches after Pregnancy: The relaxin hormone, released during pregnancy, affects the ligaments in the feet. This hormone causes the arch-supporting ligaments to stretch, resulting in fallen arches and pain in the feet and heels. To alleviate the discomfort, it is important to wear comfortable and supportive shoes, avoid tight footwear, and consider using custom orthotics for arch support.
Plantar Fasciitis after Pregnancy: Fallen arches, combined with the increased stress on the plantar fascia during pregnancy, can lead to postpartum foot or heel pain. Home treatments such as using shoe inserts specifically designed for plantar fasciitis, elevating the feet, applying ice, and taking over-the-counter medications for pain management can provide relief.However, if home treatments do not alleviate the pain, seeking professional help is recommended.
* Please remember: using painkillers is not a long term solution, painkillers will mask the pain but not fix the condition, continue to avoid all movements that exasperate the problem where possible whilst taking painkillers, so as not to worsen your condition.
Managing Heel Pain during Pregnancy
Rest and Elevate the Feet
One of the first steps in managing heel pain during pregnancy is to prioritize rest and elevate the feet whenever possible. By reducing the amount of time spent on your feet, you can alleviate pressure on the plantar fascia and provide relief to the heels. Whenever you have the opportunity, prop your feet up on a pillow or elevate them above the heart level to promote circulation and reduce swelling.
Foot Massages
Foot massages can be a wonderful way to alleviate discomfort and promote relaxation during pregnancy. You can ask your partner for a gentle foot massage, focusing on the arches, heels, and the entire foot. Alternatively, you can use self-massage tools such as a foot roller or a massage ball to target specific areas of pain and tension. Applying gentle pressure and circular motions can help soothe sore muscles and relieve heel pain. Roll the ball under the feet, targeting the arch, heel, and forefoot. This can help release tight muscles and fascia, promoting better circulation and reducing pain.
Choosing Properly Fitting Shoes - Supportive Footwear
It is important to avoid wearing high heels or shoes that lack proper support during pregnancy, as these can exacerbate heel pain. Opt for comfortable footwear that provides ample arch support and cushioning. Choose footwear that provides enough room for the toes to move freely and does not squeeze or constrict the feet. Look for brands that offer a variety of widths to accommodate different foot shapes.
Orthotic Shoe Inserts
Orthotic shoe inserts designed specifically for plantar fasciitis can be highly effective in managing heel pain during pregnancy. These inserts provide additional arch support and help distribute pressure evenly across the foot, reducing strain on the plantar fascia. By wearing orthotic inserts in your shoes, you can alleviate discomfort and promote proper foot alignment.
Icing the Feet
Icing the feet can help reduce inflammation and alleviate pain in the heels. Fill a basin with cold water or use an ice pack wrapped in a thin towel. Place your feet in the cold water or gently apply the ice pack to the affected areas for about 15 minutes at a time. The cold temperature constricts blood vessels, reducing inflammation and providing temporary relief from heel pain.
Simple Stretches
Performing simple stretches regularly can help relieve tension in the feet and promote flexibility. Consider the following stretches for heel pain relief:
Calf Stretch: Stand facing a wall and place your hands on the wall at shoulder height. Take a step back with one foot, keeping it straight and heel grounded. Bend the opposite knee while keeping the back leg straight and the heel on the ground. Hold the stretch for 20-30 seconds and then switch legs.
Towel Stretch: Sit on the floor with both legs extended in front of you. Place a towel or a resistance band around the ball of one foot, holding the ends with your hands. Gently pull the towel or band towards you, flexing your foot at the same time. Hold the stretch for 20-30 seconds and repeat on the other foot.
Tips for Foot Health and Pain Prevention
Taking proactive steps to maintain foot health and prevent pain is crucial for new mothers. Consider implementing the following strategies:
Strengthening Intrinsic Foot Muscles
Focusing on strengthening the intrinsic muscles of the feet can help improve overall foot function and stability. Exercises such as toe curls, marble pickups, and spreading the toes (known as doming exercises) can enhance foot muscle strength and flexibility. Pilates exercises that target the feet, such as pointed and flexed foot exercises, can also be beneficial.
Importance of Maintaining Arch Support
Supporting the natural arch of the foot is essential for preventing and managing foot pain. Opt for footwear that provides sufficient arch support and cushioning. Look for shoes with contoured insoles or consider using orthotic inserts specifically designed to support the arch and relieve pressure on the plantar fascia.
Seeking Professional Treatment
If home remedies and self-care strategies do not provide adequate relief, it may be necessary to seek professional treatment. Chiropractic treatment can help realign joints, release tension in the fascia, and provide overall musculoskeletal support. Acupuncture is another option that can reduce inflammation and alleviate pain. Kinesiotape, applied by a healthcare professional, can provide additional support to the arches and calf muscles, promoting proper alignment and reducing strain.
Final Thoughts
Addressing postpartum foot pain is crucial for new mothers to fully enjoy their time with their newest family member. Promptly treating plantar fasciitis symptoms during pregnancy is essential to prevent long-term complications. By prioritising foot health, seeking relief, and taking appropriate measures, mothers can enhance their pregnancy experience and alleviate the burden of heel pain. Remember, it is important to consult with healthcare professionals for proper diagnosis and treatment guidance.
By incorporating these strategies into your daily routine, you can effectively manage heel pain during pregnancy and promote better foot health. Remember to listen to your body and consult with your healthcare provider for personalised advice and guidance.
For more information on how to manage postpartum foot pain, you can refer to the article here. Additionally, for insights on how your feet impact pelvic floor strength, you can visit this informative article here.