Swollen Feet and Cracked Heels During Pregnancy: What Helps

Swollen feet and dry, cracked heels are two of the most common foot complaints in pregnancy, especially in the third trimester. Both are usually harmless and respond to simple care, but swelling can occasionally be a sign of something that needs urgent attention, so it helps to know what is normal.

Why do feet swell in pregnancy?

During pregnancy your body carries more blood and fluid, and hormones relax the walls of your veins so they return blood from the legs less efficiently. As the baby grows, the uterus also presses on the large veins in the pelvis. Fluid collects around the feet and ankles, so swelling is usually worse at the end of the day, in hot weather and after long periods of standing or sitting.

Ways to ease swollen feet and ankles

• Put your feet up whenever you can, ideally above the level of your hips.
• Avoid standing or sitting still for long periods; change position and walk a little every half hour.
• Stay active. A gentle walk or a swim helps the calf muscles pump fluid back up the legs.
• Do simple exercises while sitting: circle your ankles both ways and point and flex your feet 20 to 30 times.
• Wear comfortable, supportive shoes with room to accommodate swelling, and avoid tight socks.
• Ask your midwife or GP whether compression socks or stockings suit you.
• Sleep on your left side in late pregnancy, which takes pressure off the large vein that returns blood to the heart.

Contact your midwife, GP or maternity unit straight away if swelling comes on suddenly, affects your face or hands, or comes with a severe headache, vision changes or pain under the ribs, as these can be signs of pre-eclampsia. Swelling, pain or redness in one calf can be a sign of a blood clot and also needs urgent care.

Why do heels crack in pregnancy?

Hormonal changes can leave skin drier and less elastic, while extra weight and swelling increase the pressure around the rim of the heel. Hard skin (callus) builds up, becomes brittle and splits. Cracks that reach the healthy skin underneath can be painful and occasionally become infected.

Our top tips for cracked heels

1. Remove hard skin little and often. Use a pumice stone or foot file on dry skin a couple of times a week before it builds up. Don’t cut it.
2. Moisturise daily. A simple, fragrance-free cream or ointment applied to the heels morning and night slows moisture loss. Ask your pharmacist which products suit you in pregnancy.
3. Choose shoes that cup the heel. Enclosed, cushioned shoes reduce the splaying of the heel that drives cracking. Thongs and hard, open-backed sandals make it worse.
4. Limit time barefoot on hard floors.
5. See a podiatrist if the cracks are deep, bleeding or painful. We can safely remove the thickened skin and give you a plan to keep it under control.

See our guide to cracked heels for more.

Podiatry in pregnancy at Shellharbour

Our podiatrists at Shellharbour Village and Shellharbour City see many expectant mothers for cracked heels, nail care when your feet are hard to reach, and heel or arch pain from the extra load. Contact us to book, and see our guide to choosing shoes during pregnancy.