The Ultimate Guide to Foot Pain During Pregnancy: Survey Insights, Causes, and Ways To Find Relief

There’s a lot to prepare for during pregnancy, but achy feet probably aren’t at the top of the list. Still, foot pain is a widespread part of pregnancy for many women.

That pain can make everyday moments feel a whole lot harder, from getting through the workday to taking a walk or simply staying on your feet. Because the problem is so common, KURU surveyed 500 pregnant women to learn more about how foot pain shows up during pregnancy and how it affects daily life.

Let’s take a closer look at what the survey revealed, what may be behind pregnancy-related foot pain, and practical ways to give your feet the support and relief they deserve.

Common Foot and Leg Conditions During Pregnancy

As your body changes to make room for the baby, your feet are doing some adapting of their own. Added weight, a shifting center of gravity, swelling, and hormonal changes that increase ligament flexibility can all change the way you stand and walk, putting new pressure on your feet and ankles.

And while foot pain can show up at any point, most women in our survey said theirs began during the second trimester. As pregnancy progresses and your body continues to change, that extra stress can contribute to everything from sore heels to achy legs.

A few common conditions can be behind that discomfort:

Plantar Fasciitis

Plantar fasciitis affects the thick band of tissue that runs along the bottom of your foot and supports your arch. When that tissue is placed under too much stress, it can become irritated and cause heel or arch pain, often after getting out of bed or standing up after sitting for a while. Pregnancy-related changes in weight and foot biomechanics can put even more demand on this hard-working part of your foot.

Tarsal Tunnel Syndrome

Fluid retention during pregnancy can put pressure on a nerve that runs along the inside of your ankle. When that nerve becomes compressed, you may notice tingling, burning, or numbness in your arch, heel, or toes. Symptoms are often worse at night or after spending long stretches on your feet.

Think of it as the foot’s version of carpal tunnel syndrome, which gets far more attention during pregnancy. Symptoms often improve after delivery as swelling goes down, but supportive footwear, elevation, and compression can help provide relief in the meantime.

Tendinitis

Tendons connect your muscles to your bones, and when they’re overworked or irritated, every step can start to feel like work. Changes in weight, posture, balance, and walking patterns during pregnancy can put added stress on the tendons around your feet and ankles. This includes the Achilles tendon and the posterior tibial tendon, which runs along the inside of the ankle and helps support the arch. When that tendon is overloaded, the arch can begin to flatten, putting even more strain on the plantar fascia.

Varicose Veins

Varicose veins are enlarged, twisted veins that often appear in the legs and can leave them feeling achy, heavy, swollen, or throbbing. They can become more common during pregnancy as blood volume increases and hormonal changes affect the veins. More blood to move, plus more pressure on the lower body, can make circulation a little tougher on your legs and feet.

Ingrown Toenails

Pregnancy can make ingrown toenails more likely for a couple of reasons. Hormonal changes can lead to fluid retention and swelling in the feet, while added pregnancy weight puts extra pressure on the legs, ankles, feet, and toes.

When toes are swollen or under more pressure than usual, the toenail can be pushed into the surrounding skin. Over time, that pressure can cause the nail to grow into the skin, leading to tenderness, irritation, and a painful ingrown toenail.

Inside Our 2026 Pregnancy Foot Pain Survey

To better understand how foot pain affects pregnancy, we surveyed 500 expectant mothers about their experiences. Their responses shed light on when pain begins, where it shows up, how severe it can feel, and what women are doing to find relief.

Preventing and Relieving Foot Pain During Pregnancy

When pregnancy puts extra pressure on your feet, a few simple habits may help ease the strain and support happier heels. Here are some ways to give hard-working feet a little extra care.

• Choose supportive shoes. Look for a secure fit, a stable base, and a low heel, around half an inch to one inch. That slight lift may feel better than a completely flat sole, while a sturdy, supportive design can help you feel more balanced as your center of gravity shifts during pregnancy.
• Try compression socks. Graduated compression socks in the 15–20 mmHg range can help manage swelling and ease that heavy, achy feeling in your legs. For best results, put them on first thing in the morning, before you get out of bed and swelling has a chance to build.
• Consider orthotic insoles. Your feet can change throughout pregnancy, so custom orthotics made while they’re swollen or your arch is flatter may not fit as well later. During pregnancy, supportive over-the-counter insoles are often the better bet. If foot pain sticks around a few months postpartum, custom orthotics may be worth considering then.
• Limit barefoot time. If you have pre-existing or gestational diabetes, give your feet a little extra attention. Skip going barefoot, check your feet daily for cuts, blisters, or other changes, and contact your healthcare provider if you notice a new sore, numbness, or a change in sensation rather than waiting to see if it improves on its own.
• Put your feet up. If swelling is making your feet ache, elevating them may help provide some relief.
• Stretch and massage your feet. Gentle foot stretches and massage may help soothe tired, achy feet. One important exception: don't massage a leg that is swollen, warm, red, or tender—especially if only one leg is affected. These can be signs of a blood clot, which needs prompt medical evaluation rather than massage.
• Try a lukewarm foot soak. A warm foot soak can be a simple way to soothe achy feet. Keep the water comfortably warm rather than hot, and avoid hot tubs and saunas, especially during the first trimester.
• Keep moving gently. Regular light exercise, such as walking, can help promote circulation to your feet. You can also try calf pump exercises by doing heel raises while standing, lifting your heels with your toes planted while sitting, or flexing and pointing your feet while lying down.
• Support circulation and manage swelling. Pregnancy-related swelling can be linked to changes in venous and lymphatic flow. A pregnancy support belt may help by lifting and supporting the abdomen, which can reduce pressure on the lower body and make it easier to manage swelling in the legs and feet.
• Talk to a podiatrist when needed. If foot pain is persistent or concerning, a podiatrist can help you explore relief options that fit your needs.

Your Feet May Change Size and Stay That Way

One pregnancy surprise that doesn’t get talked about enough? Your feet can actually change shape. Added body weight, combined with pregnancy-related changes that make ligaments more flexible, can cause the arch to flatten and the foot to lengthen.

Research that followed women from early pregnancy to about five months postpartum found measurable decreases in arch height and stiffness, along with increases in foot length of about 2–10 millimeters. Around 60–70% of women in the study had longer feet and lower arches afterward. The biggest changes were seen during first pregnancies, with later pregnancies causing much less additional change.

So, your pre-pregnancy shoe size may not be the right fit afterward. Once swelling has gone down and your feet have had time to stabilize, usually around 3–6 months postpartum, have both feet measured for length and width. You may find that you need a half size larger, a wider width, or both. Wearing shoes that no longer fit well can add unnecessary pressure and contribute to ongoing foot pain.

When Should You Seek Medical Help?

Some foot soreness and swelling can happen during pregnancy, but certain symptoms are worth a call to your healthcare provider. Reach out if your pain is severe, keeps getting worse, or doesn’t improve with simple measures like rest, elevation, and supportive footwear.

Seek prompt medical attention for sudden or one-sided swelling, pain, warmth, or redness in your leg, as these can be signs of a blood clot.

You should also contact your provider if swelling appears suddenly, particularly in your face or hands, or is accompanied by symptoms such as a severe headache, vision changes, or shortness of breath. These can be warning signs of preeclampsia and should be evaluated right away.

When something about your foot or leg pain feels unusual or concerning, your healthcare provider can help determine what’s behind it and the safest way to find relief.

What Are Some Post-Pregnancy Exercises That Can Help Relieve Foot Pain?

Your feet may still need extra care after the baby arrives. Once you’re ready to resume exercise postpartum, gentle stretching and strengthening can help address common sources of heel and arch pain.

One important note before you get moving: the risk of blood clots remains elevated for about six weeks after delivery. If you notice pain, swelling, warmth, or redness in one leg, contact your healthcare provider before continuing to exercise.

• Plantar fascia stretch. Cross one foot over the opposite leg and gently pull your toes toward your shin. This can help stretch the tissue along the bottom of the foot.
• Standing calf stretch. Step one foot behind you, keep your heel down, and lean forward gently to stretch the calf and Achilles tendon.
• Heel raises. Rise slowly onto the balls of your feet, then lower with control. This helps strengthen the calf and foot.
• Towel curls. Place a towel on the floor and use your toes to scrunch it toward you to work the small muscles that support your arch.
• Short-foot exercise. Keeping your foot flat, gently draw the ball of your big toe toward your heel to lift the arch without curling your toes.

Start slowly and stop if anything feels painful. If foot pain persists or worsens, check in with your healthcare provider or a physical therapist.

Methodology and Sources

Methodology

KURU Footwear surveyed 500 expectant mothers in the United States, aged 18 or older, on July 6th 2026.

Sources

• 6 Things To Know About Your Feet During Pregnancy. Michigan Medicine: University of Michigan (October 2022)
• Preeclampsia. Mayo Clinic (April 2022)
• Relief Options for Foot Pain During Pregnancy. Fusion Foot & Ankle (March 2023)
• Segal NA, Boyer ER, Teran-Yengle P, Glass NA, Hillstrom HJ, Yack HJ. Pregnancy Leads To Lasting Changes in Foot Structure. American Journal of Physical Medicine & Rehabilitation. 2013;92(3):232-240. DOI: 10.1097/PHM.0b013e31827443a9
• Testing for Blood Clots in Or After Pregnancy: Information for Patients, Relatives and Carers. Imperial College Healthcare: Obstetric Medicine (September 2025)
• Why You Might Get an Ingrown Toenail When Pregnant (And What To Do About It). Foot Specialists of Birmingham (November 2025)

About Us

At KURU, we’re on a mission to help you Heel Better™ with footwear technology designed to relieve foot pain, so you can live a life you love. Since launching our innovative technology in 2008, we’ve sold over 3 million pairs and received more than 50,000 five-star reviews from thousands of customers who tell us their KURU shoes helped them with foot pain conditions (such as plantar fasciitis) and got them back to doing what they love.

For all media inquiries, please contact us at pr@kurufootwear.com.