Can Your Foot Size Really Grow During or After Pregnancy?

Orthofeet Team

You might have heard stories from other mothers about their feet actually growing during pregnancy, and you may be wondering if this will happen to you. The short answer is yes, feet can grow during pregnancy, and for some women, these changes are permanent.

This isn't just a myth or something caused by temporary swelling; it is a common symptom experienced during pregnancy. Real structural changes can occur in your feet during pregnancy, affecting both their length and width. Understanding why feet grow during pregnancy and what you can do about it can help you prepare and find comfortable shoes throughout this transformative time.

Do Your Feet Get Bigger When Pregnant?


Feet can grow or change shape for pregnant women, and this is a well-documented phenomenon. Research shows that approximately 60-70% of women experience some degree of foot lengthening or widening during pregnancy [1]. These changes typically become noticeable during the second and third trimesters when hormonal effects and weight gain are most pronounced.

The changes vary from person to person. Some women notice only minor differences that go away after giving birth, while others experience permanent increases in shoe size, sometimes up to a full size or more [2]. Several factors contribute to these changes, including swelling, ligament stretching, and the additional weight your feet must support.

It's worth noting that these changes aren't limited to first pregnancies. Even if you've been pregnant before without significant increases in size, subsequent pregnancies can still affect your feet differently.

Why Feet Grow During Pregnancy


Two primary factors work together to change the size and shape of your feet during pregnancy: hormones that loosen your ligaments and the excess weight and pressure on your feet.

Hormones and Ligament Stretching

During pregnancy, your body produces a hormone called relaxin. This hormone, relaxin, helps prepare your body for childbirth by making ligaments and joints more flexible, particularly in the pelvis. However, relaxin doesn't target only the pelvis, it affects ligaments throughout your entire body, including those in your feet [1][2].

The ligaments in your feet normally work like sturdy bands that hold the bones and joints in place, maintaining your arch and overall foot structure. When relaxin causes these loose ligaments, several changes can occur:

  • Your arches may flatten or collapse, causing your feet to lengthen

  • The bones in your feet may spread apart slightly

  • Your feet may widen to distribute weight more effectively

When your arch flattens, the distance from your heel to your toes increases, effectively making your foot longer. This flattening can also lead to discomfort and conditions like plantar fasciitis during pregnancy, where the thick band of tissue along the bottom of your foot becomes inflamed. The arch plays a crucial role in absorbing shock and distributing weight, so when it loses structural support, you may experience foot pain during pregnancy or general foot fatigue. This is why supportive footwear becomes so important during pregnancy. Sneakers with good arch support can help compensate for loosened ligaments, providing the stability your feet need to maintain their shape and function properly.

Weight Gain and Foot Spreading

The extra body weight you gain during pregnancy, typically 25-35 pounds, puts significantly more pressure on your feet. This isn't just about carrying more weight, it's about how that weight changes the biomechanics of your entire body [2].

Every time you take a step, your feet absorb the impact of your body weight multiplied by the force of movement. With the additional pregnancy weight, this impact increases substantially. Over time, this constant pressure can cause your feet to spread wider and flatten.

Think of it like this: your feet are similar to shock absorbers for your entire body. When you add more weight to a shock absorber, it compresses more. Similarly, the extra weight during pregnancy can compress the structures in your feet, causing them to spread out to distribute the load more effectively.

This spreading can affect multiple areas of your foot:

  • The ball of your foot may widen as the metatarsal bones spread apart

  • Your overall foot width can increase, requiring wide shoes

  • The fat pads in your feet may thin out under constant pressure, reducing natural cushioning

Supporting your arches during this time can help reduce swelling and potentially minimize the amount of spreading that occurs. Wearing comfortable shoes with proper arch support help maintain the foot's natural structure despite the increased weight and pressure.

Can Your Feet Grow After Pregnancy?


Yes, some foot changes may continue or become apparent after you give birth. While swelling typically goes back to normal within a few weeks postpartum, structural changes to ligaments and bones may persist longer or even become permanent [1].

Several factors influence whether your feet continue to change after pregnancy:

  • Lingering ligament laxity: Relaxin levels drop after childbirth, but ligaments don't immediately return to their pre-pregnancy firmness. It can take several months for ligaments to tighten again, and during this time, further changes can occur.

  • Weight retention: If you retain pregnancy weight after giving birth, your feet continue to bear extra pressure, which can prevent them from returning to their original size.

  • Multiple pregnancies: Each pregnancy exposes your feet to relaxin and additional weight, potentially causing cumulative changes over time.

  • Activity levels: How active you are after giving birth can affect whether your size may return to its original width. Staying mobile helps maintain muscle tone and can support proper foot alignment.

Will Foot Size Changes Be Permanent?


For many women, some degree of foot size change becomes permanent after pregnancy. Studies show that about 30-40% of women experience lasting changes in foot length or width [2]. This doesn't mean your feet will continue growing indefinitely, but the changes that occurred during pregnancy may not fully reverse.

Whether changes are permanent depends on several factors:

  • How much your arches flattened during pregnancy

  • Your age at the time of pregnancy (younger women's ligaments may recover better)

  • Whether you use supportive footwear during and after pregnancy

  • How many pregnancies you have

Using supportive footwear consistently can help prevent further flattening or discomfort, even if some size change has already occurred. Proper arch support helps maintain the structure your feet have, preventing additional strain on already-loosened ligaments.

It's a good idea to track your foot size and shape postpartum. Measure your feet every few months after giving birth to see if changes are stabilizing. This can help you determine when to invest in new shoes that properly fit your current foot size.

How to Support Your Feet During and After Pregnancy


Taking proactive steps to support your feet is one of the most effective ways to minimize discomfort, including learning how to reduce swollen feet during pregnancy, and may also help limit the extent of permanent changes to your foot size and shape.

Choosing Supportive, Adjustable Shoes

The right maternity shoes can make a significant difference in how your feet feel and function during pregnancy. Features to prioritize include:

  • Wide toe boxes: These allow your toes to spread naturally without constriction, which is especially important as your feet widen

  • Adjustable straps or laces: These accommodate daily fluctuations in foot size due to swelling

  • Contoured arch support: This helps prevent your arches from collapsing further under increased weight

  • Cushioned footbeds: These absorb shock and reduce pressure on joints

Proper footwear reduces strain on your arches, heels, and ankles, helping prevent your feet from discomfort. By supporting the natural structure of your feet, good shoes can help minimize the flattening and spreading that commonly occurs during pregnancy.

Orthofeet shoes are designed with these needs in mind, offering supportive, comfortable options that adapt to changing feet. The combination of anatomical arch support, premium cushioning, and adjustable features makes them ideal for pregnancy and beyond.

When shopping for shoes, consider:

  • Trying on shoes later in the day when your feet are at their largest

  • Being open to sizing up if needed, wellness matters more than the number on the box

  • Choosing shoes with removable insoles so you can customize support

  • Prioritizing comfort and support over fashion during this temporary period

Insoles for Long-Term Foot Support

Wearing orthotic or cushioned insoles provide an affordable way to add support to shoes you already own. Quality insoles can help relieve pressure on your arches and heels, supporting proper foot alignment even as your ligaments loosen [1].

Benefits of using supportive insoles during pregnancy:

  • They provide extra arch support to compensate for loosened ligaments

  • They cushion your heels and reduce impact with each step

  • They help distribute pressure more evenly across your swollen feet

  • They can be transferred between different pairs of shoes

Look for insoles with these features:

  • Contoured arch support that matches your foot shape

  • Cushioning in the heel and forefoot

  • Materials that won't compress completely over time

  • A design that fits comfortably in your shoes without making them too tight

Custom or removable insoles can help accommodate changes in foot size over time. As your feet change during pregnancy and postpartum, you can adjust or replace insoles to maintain optimal support and comfort.

Consider wearing supportive insoles not just during pregnancy, but continuing postpartum as well. Even after you give birth, your ligaments need time to regain their strength. Maintaining good arch support during this recovery period can help prevent further foot problems and support long-term comfort.

 

Shop Shoes for Pregnancy

Sources:

[1] Segal, N. A., et al. "Pregnancy Leads to Lasting Changes in Foot Structure." American Journal of Physical Medicine & Rehabilitation, vol. 92, no. 3, 2013, pp. 232-240,
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3582326/

[2] Block, R. A., & Hanzlick, L. "Pregnancy and Foot Size: Temporary and Permanent Effects." Journal of the American Podiatric Medical Association, vol. 104, no. 4, 2014, pp. 326-330,
https://pubmed.ncbi.nlm.nih.gov/24988891/