Foot Growth Pregnancy: What Expecting Mothers Need to Know

Many pregnant women notice their feet growing or feeling larger during and after pregnancy. This is often called “foot growth pregnancy” or “mom feet.” In fact, a University of Iowa study found that 60 to 70% of women had longer, wider feet five months after giving birth. On average, arch height dropped and foot length increased by 2 to 10 millimeters (about 0.1 to 0.4 inches) from early pregnancy to months postpartum. These changes can translate to going up a half to a full shoe size.

Why does this happen? Pregnancy hormones like relaxin, added weight and fluid retention cause the ligaments and arches in the feet to loosen and flatten. For many women these changes are permanent not all feet go back to their pre pregnancy shape. In this guide we will explain foot growth pregnancy and after pregnancy, cover common foot problems and give you foot care tips. By understanding foot growth during pregnancy expectant mums can prepare for these changes and keep their feet healthy and comfortable during their pregnancy.

Several factors combine to make pregnant feet grow or swell:

• Hormonal changes: Pregnancy hormones (especially relaxin) loosen ligaments to allow the pelvis to expand for childbirth. Unfortunately, these hormones also affect the feet’s arches and ligaments. Relaxin causes arches to elongate, widen, and flatten under pressure. When the arch flattens, the foot spreads out.
• Weight gain: A typical pregnancy weight gain of 25 to 35 pounds dramatically increases the load on your feet. The extra weight pushes down on the arches and tends to flatten them further. This puts more stress on the foot’s structure, allowing the bones to shift. Increased pressure on the joints, combined with loosened ligaments, causes your feet to become longer and wider.
• Fluid retention (edema): As your pregnancy progresses your body holds more fluid to support the baby. The growing uterus also presses on the veins in your pelvis slowing down blood return from the legs. This causes fluid to pool in the feet and ankles causing swelling. While this swelling (edema) makes your feet look and feel bigger temporarily it usually goes away a few weeks after birth. But significant swelling during pregnancy can make your shoes fit tighter.
• Postural changes and gait: As your belly grows, your center of gravity shifts forward. You naturally walk more on the balls of your feet to balance, which increases forefoot pressure. This new gait, combined with extra weight on the arches, can cause arches to stretch out and flatten. In other words, your walking pattern changes in pregnancy, contributing to foot spreading and arch collapse.

Together, these factors mean that many women’s feet enlarge during pregnancy. The arches become less rigid and the foot flattens, increasing its length and width. Over time, this can feel like your foot has permanently “grown.”

Research has measured exactly how much foot size changes during pregnancy:

• In one study of 49 pregnant women, arch height decreased and foot length increased by 2-10 mm between early pregnancy and five months postpartum. That’s roughly 0.08-0.4 inches longer, on average.
• Overall, about 60-70% of women in that study had longer, wider feet after pregnancy compared to early pregnancy. Eleven out of 49 women even reported needing a larger shoe size post-baby.
• Many women report going up one half to a full shoe size (or more) during pregnancy. National Geographic notes that while most women climb about half a size, some go up 1-2 sizes.
• Survey data suggest women who have been pregnant are much more likely to report shoe size changes: in one poll, only 13% of never-pregnant women ever changed shoe size, versus 30-60% of women who had been pregnant.
• One pilot study found arch height dropped about 0.65 mm on average by late pregnancy. This may seem small, but even slight arch flattening translates to longer, flatter feet.

In practical terms, these changes mean many pregnant women must buy roomier shoes, especially by the third trimester. Feet may grow noticeably around the second and third trimesters as weight and hormones peak. The increases can be modest or quite significant, depending on genetics and pregnancy history. (First pregnancies tend to cause bigger changes more on that below.)

Key points about foot growth amounts:

• Foot length: +2 – 10 mm on average (up to ~0.4″).
• Foot width/volume: Generally increases along with length.
• Arch height: Decreases (flattening arch) by ~0.65 mm on average.
• Percentage affected: 60 to 70% of women see increased length/width.
• Shoe size: Often +0.5 to +1 size (some go 1-2 sizes up).
• Timing: Typically starts mid-pregnancy (2nd-3rd tri) and may persist after delivery.

Are Foot Changes Permanent After Pregnancy?

A big concern for many moms is whether their larger feet will stay that way. Unfortunately, evidence suggests many pregnancy-induced foot changes do persist:

• The Iowa study found that by five months after giving birth, most of the arch flattening and foot length gains remained. In other words, the feet did not fully revert to their original shape for the majority of women.
• A 2024 scoping review also concluded that changes in foot length and volume that occur during pregnancy tend to remain in the postpartum period. In plain terms, “foot growth” during pregnancy often isn’t just temporary swelling it can lead to a permanently larger foot.
• Notably, first pregnancies account for most of the change. The Iowa researchers observed that women having a second or third child did not generally show further significant foot length increases. This suggests your “first baby” may have the biggest impact on foot size.
• Only about 40% of women experience significant foot growth and arch collapse. That means 60% might see little or only temporary change. For those who are significantly affected, the changes tend to last.
• Even among women who go up a shoe size, some do eventually shrink a bit after delivery. National Geographic notes many will return close to their pre-pregnancy size, but “for others this change can be permanent”.

In summary, foot growth after pregnancy varies. If your foot changes were mild, you may return near normal. But if your arches flattened dramatically and shoe size jumped, you likely need larger shoes long-term. The most permanent effect seems tied to that hormone-relaxing effect in the first pregnancy. Over time, even permanent changes can be managed with the right footwear.

Aside from size changes, pregnant women often face several foot-related problems:

• Swelling (edema): Fluid retention is common in late pregnancy. As blood volume increases and the uterus presses on leg veins, fluids pool in the feet and ankles. Nearly all pregnant women experience some swelling, especially on long days. Mayo Clinic confirms foot/ankle swelling is normal and usually resolves after delivery. (However, sudden or asymmetric swelling can signal a medical issue more on that below.)
• Flat feet and over-pronation: As described, ligament laxity and weight gain can cause the arches to flatten or “roll inward” (over-pronate). This can make walking harder and lead to foot fatigue or pain. Over pronation from pregnancy can put strain on the feet, ankles, knees and back.
• Plantar fasciitis (heel pain): The arch flattening and increased load can irritate the plantar fascia (the ligament along the sole of your foot). This often causes stabbing heel or arch pain, especially after periods of rest or in the morning. If ignored, heel pain can worsen or last long after pregnancy.
• Bunions and toe issues: Widening of the forefoot, combined with joint laxity, can accelerate bunion development or make existing bunions worse. Tighter shoes on swollen feet can also pinch toes and contribute to bunions or hammertoes.
• Foot cramps and muscle aches: Pregnant women frequently report calf or foot cramps, especially at night. These are usually due to changes in circulation, dehydration or low calcium/magnesium. In addition, carrying extra weight can simply make your legs and feet feel more tired.
• Circulation changes: Some women notice varicose veins or more visible veins in the feet. Reduced circulation and pooling blood can make feet feel heavy or tingly.

These issues often overlap. For example, flat feet can lead to plantar fasciitis or knee pain. Nail changes and fungal infections (due to swelling and humidity in shoes) can also occur. In general, foot pain and discomfort are more common in pregnancy than in non-pregnant women. The Iowa researchers even speculate these lasting foot changes may contribute to why women face more ankle, knee and back problems than men over a lifetime.

Fortunately, there are many ways to ease foot problems and manage “pregnancy feet.” Taking good care of your feet will help you stay comfortable as your body changes:

Figure: Choosing supportive, cushioned footwear can help accommodate foot growth during pregnancy.

• Supportive Footwear: The single best step is to wear shoes with good arch support, cushioned soles, and a roomy toe box. Avoid tight, narrow shoes and high heels (which put more pressure on your forefoot). Shoes that allow your feet to spread naturally can prevent extra strain on the arches. Custom or over-the-counter orthotic insoles can also help support flattened arches. In short, don’t try to squeeze your swollen feet into your old, tight shoes buy well-fitting, comfortable shoes (often one size up) as needed.
• Compression Socks or Stockings: Graduated compression socks or stockings can reduce swelling and support circulation in the legs. Wearing them during the day (especially on long flights or workdays) can prevent fluid buildup in your feet.
• Elevate Your Feet: When you’re sitting or lying down, prop your feet up on pillows so they are above heart level. Elevation helps fluid drain out of your legs. Mayo Clinic specifically advises lying on your left side and raising your legs to ease ankle swelling. (Practically, putting your legs up on a wall or couch while relaxing works well.)

Figure: Elevating your legs and feet above heart level (lying on your side with knees bent) can greatly reduce swelling.

• Foot Exercises and Stretching: Gentle foot and calf stretches can improve circulation and relieve tension. For example, flex and point your toes, roll your ankles, or do calf raises while holding on to support. Prenatal yoga or swimming also help your legs and feet stay limber with minimal joint stress. Staying active (walking, swimming, prenatal exercise) prevents stiffness and improves blood flow.
• Stay Hydrated and Mind Salt: Ironically, drinking enough water can actually reduce swelling by helping flush excess salt and fluids. Keep a balanced diet low in sodium to minimize edema.
• Maintain Healthy Weight Gain: Following your healthcare provider’s guidance on appropriate pregnancy weight gain can lessen excessive pressure on your feet. Gaining weight gradually rather than all at once is easier on your joints.
• Foot Care Hygiene: Because swollen feet can rub more in shoes, keep your feet clean and moisturized to prevent cracks or infections. Trim toenails properly and consider wearing flip-flops in public showers.
• Consult Professionals: If your foot discomfort is severe, see a podiatrist or physical therapist. They can recommend specific exercises or prescribe arch-support inserts tailored to you. According to recent recommendations, pregnant women can benefit from semi-rigid orthotic insoles (providing up to 5/8″ arch support) to reduce over-pronation.

In short, being proactive about foot care is key. Replace worn-out shoes (old cushioning loses support over time) and listen to your body. For example, if standing or walking makes your feet ache, sit down and elevate them for a while. Small changes like switching to supportive sneakers and using a footrest at work can make a big difference in comfort.

While many foot changes in pregnancy are normal, some situations warrant medical attention:

• Sudden or Severe Swelling: If one leg or foot swells only on one side, or if swelling increases rapidly and is painful, contact your provider. Uneven or excessive swelling can indicate a blood clot (DVT) or preeclampsia (especially if accompanied by high blood pressure).
• Redness or Tenderness: Swollen, red, hot, or tender areas (especially if only one leg is affected) could be a clot. Any suspicion of DVT is an emergency see a doctor immediately.
• Numbness, Tingling, or Severe Pain: Pregnancy should not cause numbness. If you experience burning, numbness, tingling, or extreme pain in a foot or leg (beyond normal pressure), get checked. These could signal nerve compression (like sciatica) or other issues.
• Persistent Foot or Ankle Pain: If common issues like plantar fasciitis or bunion pain become so severe that you can’t walk normally, your obstetrician or a podiatrist should evaluate you. Specialized treatment (therapy, braces, or medication) may be needed.
• Wound or Skin Changes: If you get a cut, sore, or skin infection on your foot that doesn’t heal, see your doctor. Although rare in healthy pregnancies, any infection warrants attention.

Always mention new foot problems at your prenatal visits. Most importantly, keep an eye on blood pressure and protein in urine classic signs of preeclampsia since foot swelling can sometimes be part of that picture. In general, trust your instincts: if something doesn’t feel right, don’t hesitate to call your healthcare provider.

Q: Why do my feet seem to grow during pregnancy?
A: Pregnancy hormones (especially relaxin) and added body weight cause your foot ligaments and arches to loosen and flatten. This lets the foot bones spread, making feet longer and wider. Also, your body retains more fluid in later pregnancy, causing swelling in the feet and ankles. Combined, these effects often mean your feet measure bigger during pregnancy.

Q: Will my feet return to normal after I have the baby?
A: Some women’s feet do shrink somewhat after delivery, but many find their feet remain larger than before pregnancy. Studies show that foot length and arch flattening often persist postpartum. If you experienced a significant shoe size increase, you may not return exactly to your pre-pregnancy size. However, each body is different women who only had mild changes sometimes see their feet return to near normal over time.

Q: When during pregnancy do feet usually change size?
A: Foot changes often start in the second trimester as you gain weight, and become more pronounced by the third trimester. By mid-pregnancy (around 20+ weeks), many women notice snugger shoes or swelling. The changes can continue gradually until delivery. It’s wise to measure your foot size each trimester.

Q: What can I do to relieve foot swelling?
A: Many of the tips mentioned above help with swelling: wear compression stockings, rest with legs elevated, stay hydrated, and reduce salt. According to Mayo Clinic, lie on your left side when resting (to reduce pressure on veins) and prop your legs on pillows. Gentle exercise like walking or swimming can also improve circulation. If swelling is mild, these measures usually ease it within a few days.

Q: Should I buy new shoes during pregnancy?
A: Yes. If your feet have grown or feel tight, getting properly fitting shoes is important. Tight shoes can worsen pain or cause injury. Look for supportive walking shoes or athletic sneakers in a larger size, with good arch support and a wide toe box. Many mothers keep at least one or two pairs of larger shoes or adjustable sandals on hand. Don’t force your feet into too-small shoes comfort now can prevent problems later.

Q: Are there exercises to help prevent foot problems?
A: Yes. Simple foot stretches and exercises can maintain strength and flexibility. For example, roll a tennis ball under your foot, or trace the alphabet with your toes. Calf stretches (leaning against a wall) also help relieve tension. Prenatal yoga or walking regularly can keep your legs and feet mobile. Always do exercises on a flat, stable surface and stop if you feel pain.

Conclusion

Foot growth pregnancy is a real and common phenomenon. As your body adapts to pregnancy, your feet often do too growing longer, wider, and flatter. For many expecting mothers in the U.S. and worldwide, this means stepping up to new shoe sizes and paying extra attention to foot health. Fortunately, understanding the causes (hormones, weight, fluid) helps you take action. Wearing supportive, properly sized shoes and taking steps to reduce swelling can make a big difference in comfort. If you do experience lasting foot size changes after pregnancy, it’s usually not a problem as long as you have good arch support.

Remember, every woman is different: some won’t notice much change, while others may end up needing shoes several sizes larger. The important thing is to listen to your body, care for your feet, and consult your doctor if you have concerns. By doing so, you’ll ensure that foot growth during pregnancy doesn’t slow you down.

If you found this information helpful, share it with other moms-to-be! Feel free to leave a comment below about your own “mom feet” experience or tips. Healthy feet mean a healthier, more comfortable pregnancy and that’s something every expecting mother deserves.

Sources: Research studies and expert guidelines from medical journals and health organizations have been cited throughout to ensure accurate and up-to-date information.