Ankle Pain During Pregnancy - Reasons & How to Relieve

Being pregnant you expect your muscles to feel tender and general aches come with the territory. You anticipate these pains to be your back, belly, and hips after all these are the physically affected areas of pregnancy. But what about your ankles? These areas are directly affected but ankle pain during pregnancy can be a real issue that can affect your mobility.

Ankle Pain During Pregnancy – What’s The Deal With It?

Painful ankles in pregnancy are a very common complaint from expectant moms. The extra weight bearing down on your legs, fluid retention, and swelling all contribute to the pressure your ankle joints are placed under.

Luckily there are ways to relieve symptoms. It’s all about maintaining the balance between resting when you can and keeping active to promote circulation.

Pain is No Joke

Pain in your ankles during pregnancy is no joke. You never really give credit to what your legs and feet go through on a daily basis, never mind the changes that happen in pregnancy.

Your legs and feet are put through their paces during pregnancy, and carrying the extra weight can cause tightness which in turn causes discomfort. Know one thing, you are not alone.

The ankle pain during your pregnancy can be caused by a number of different factors.

1. Weight gain: Oh, the joys of pregnancy! While it’s amazing to feel a little one growing inside you, the weight gain can really take a toll on your body. As your pregnancy progresses and you gain weight, the added pressure on your feet and ankles can lead to pain. I remember when I started experiencing ankle pain during my pregnancy – it was excruciating! The extra pressure on my feet and ankles made it hard to walk, let alone keep up with my daily routine.

2. Edema: Edema, or swelling, is a common symptom of pregnancy and can cause ankle pain. The added pressure on your body can cause fluid to build up in your ankles and feet, leading to discomfort and pain.

3. Varicose veins: Varicose veins are often the culprit behind this discomfort and can cause a throbbing sensation in the ankles. These unsightly veins occur when the valves in our legs fail to work properly, allowing blood to pool and create swollen, twisted veins.

4. Hormonal changes: Oh my goodness, the struggles of pregnancy are real! With all these hormonal changes going on, it’s no wonder you’re experiencing joint and muscle pain. The hormonal changes of pregnancy can lead to joint and muscle pain, which can be felt in the ankles.

5. Overuse: We must also be mindful of the way we use our feet. Overuse of feet can further exacerbate ankle pain during pregnancy, leading to discomfort and even injury. Find ways to alleviate the stress on your ankles, such as elevating your feet and avoiding standing for long periods of time.

Common Complaints

The main cause of pain in your ankles tends to point to the increased weight gain. For years your legs and feet have been carrying you around so with the significant change in weight can leave you with tender joints and ligaments. As your ankles are the main hinges connecting your feet and legs it’s clear that they will take some of the burden throughout pregnancy.

Suffering from ankle pain in pregnancy with no swelling can signify another problem may be in your feet where the pain can radiate or mirror to your ankles.

Being pregnant through the summer months I was grateful that I didn’t have to fight to get my feet into shoes. In hindsight looking at my choice of footwear, summer sandals, they probably didn’t provide enough support to my ankles which can exacerbate the pressure they are already under.

Swelling In Pregnancy

If you notice a tightness in your ankles then this can indicate swelling. Your body is now working super hard creating new life and with this, you tend to retain water. Water retention can build up over the day and tends to gather in the lower parts of your body. Seeing thicker ankles may cause you to freak out but don’t worry this symptom tends to come and go through the day.

Gradual swelling is typical in pregnancy and is just your body’s way of reacting to the increased volume of blood and fluids. Your baby isn’t affected by this swelling.

Sudden swelling that stays for long periods can point to a more serious pregnancy condition known as Preeclampsia. If you suspect that you have a case of sudden swelling it may be something of nothing but be sure to get checked over. Preeclampsia can be harmful to both you and your baby.

Freaky Feet

During both of my pregnancies, I noticed a considerable change in my feet. In fact, my shoe size itself increased. If you find your feet are feeling tight in your shoes then just be careful when squeezing into your usual shoes.

Many women notice that after delivery their feet turn back to normal whilst others may see a permanent size increase.

You may notice that your feet have become flat. The decrease in the arch can alter the ligaments in the foot causing pain to radiate up the ankle. This is a reflection of the extra weight that is carried during pregnancy.

Joints

Your ankle is the hinge between your legs and feet. Thanks to pregnancy hormones signals are sent to every joint, tendon, and ligament to order them to relax. This is perfect for your expanding uterus but loosening joints in your ankles can cause instability and discomfort.

How To Relieve Ankle Pain During Pregnancy

Ankle pain can be just another part of your body’s reaction to your pregnancy but thankfully there are steps you can take to relieve your ankles from the pressure they are under.

Shoes

Your footwear should be designed to support your feet. We are all guilty of looking at fashion and wanting to mimic the most impractical looks.

Wearing heels during pregnancy should be avoided. They cause pressure on the balls of your feet and increase the chances of sharp ankle pain in pegnancy. Pregnancy should be the time where you opt for comfort over looking as if you have stepped off the catwalk. I’m not suggesting you turn to matching shoes with your granny but picking your sneakers or flats can help support your stressed legs and support your arches.

Rest to Recuperate

Resting during pregnancy is important but it is even more so if you are dealing with ankle pain. Avoid standing stationary for long periods and try to literally put your feet up.

Raising your feet can help reduce swelling and tenderness, and rotating your ankles can help stretch the tendons and muscles.

One of the perks of pregnancy is when you’re offered a seat on the bus. Not this may not happen all the time but when it does graciously thank the kind should and park your behind to take the load off your stressed ankles.

Compression Stockings

Ok, I am not out to make you look like a clown but compression stockings work well to reduce swelling and promote circulation. They are used to support your legs and ankle bones during stressful situations like pregnancy.

Clothing

Socks can make ankle pain worse. You have shoved your marshmallow-like feet into cotton homes. Throughout the day they can get tighter leaving a band restricting your ankle movement. If you need to wear socks then opt for a bigger size or like me, steal your husbands.

Doing Ankle Exercises to Prevent the Pain

Exercises can help strengthen the muscles around the ankle joint, which can provide more support and prevent injury. Here are some simple ankle exercises you can do:

Ankle circles: Sit on a chair with your feet flat on the floor. Lift one foot and rotate your ankle in a circular motion. Repeat in the opposite direction. Do 10-15 circles on each foot.
Ankle pumps: Sit on a chair with your feet flat on the floor. Lift one foot and point your toes towards the floor. Then, lift your toes towards your shin. Repeat 10-15 times on each foot.
Toe raises: Stand with your feet hip-width apart. Lift your heels off the ground, so you’re standing on your toes. Lower your heels back down to the ground. Repeat 10-15 times.

These exercises can be done throughout the day, whenever you have a few minutes to spare. They can help improve circulation, prevent swelling, and keep your ankles pain-free.

When Should you See A Doctor about your Ankle Pain?

Even though ankle pain during pregnancy is common there are moments when you should see your doctor.

Sharp pain – Pregnancy tends to promote the aching of the ankles so any sharp pains may be signaling something else is wrong.

Red patches that are visible around the leg or ankle must also be shown to your doctor.

Significant swelling that doesn’t disappear.

Tenderness in a specific spot.

Pain after a fall no matter how little.

How Long Will The Ankle Pain Last?

Like any pregnancy symptoms, you can expect your ankles to return to normal after you have had your baby. Once your body has regulated and hormones are returning to normal your ankles won’t be under as much pressure as they were when you were carrying your watermelon size baby.

If you have experienced growth in your feet this can be a more permanent fixture. Personally, my feet returned to normal but I know many women who went up a size and stayed that way.

If your ankle pain is persistent a few weeks postpartum then check with your doctor to rule out any hidden issues.

Wrapping Up

Ankle pain during pregnancy is common among many expectant moms. Just looking at your new figure, curvaceous and housing your baby it’s clear that your balance may well be top heavy. Couple this with extra weight and fluids, you should really be looking after your feet and legs.

For years you may have shoved your toes into ridiculous heels to look the part but take pregnancy in its stride. Relax into your new norm and don’t forget to put those feet up.

Ankle Pain During Pregnancy – Reasons & How to Relieve