Foot Pain During Pregnancy

A woman complains that due to weight gain during pregnancy, flat feet have developed, resulting in foot pain.

Exercise Routine to Address This Issue:

1. Strengthening the Short Foot Muscles

The goal is to restore the arch by activating the muscles that support it:

“Towel scrunches” with the toes (sitting or standing) — 2×10–15 repetitions;

“Short foot” exercise — pulling the forefoot toward the heel without curling the toes;

Walking barefoot on soft sand or uneven surfaces — 5–10 minutes;

Rolling a ball or stick under the foot — 2–3 minutes each.

2. Strengthening the Tibialis Posterior Muscle

This is a key stabilizer of the arch:

Heel raises with emphasis on slow lowering — 3×10, preferably with support;

3. Posture and Pelvic Alignment Correction

“Dome” of the foot — while sitting, lift the arch upward without tensing the toes.

Flat feet often accompany pelvic instability and gluteal weakness:

Strengthening the gluteus medius (e.g., lateral band walks);

Gentle stabilization of the lower back and abdomen (abdominal control while lying down);

4. Minimize Prolonged Barefoot Weight-Bearing on Hard Floors;

Simple balance exercises (to be covered in the next post)

Use anatomical insoles. Avoid shoes with hard soles and heels.

5. Progression

Perform exercises 4–5 times per week;

Initial results appear after 3–4 weeks of regular practice;

Sustained improvement within 2–3 months.

If pain persists, calluses develop, or toe deformities appear, it is best to undergo plantar diagnostics (static and dynamic foot assessment) and consult a rehabilitation specialist, orthopedist, or physiotherapist.