How Foot Changes During Pregnancy Impact Your Pelvic Floor
Did you have to go up a shoe size after giving birth?
Foot changes during pregnancy are common. These changes often result in a widening and flattening of the feet (hello plantar fasciitis). While that may be annoying for those of us who were already on the cusp of two shoe sizes, it can also be annoying for your pelvic floor.
The positioning of your feet impacts the positioning of your legs, specifically your knees and hips. The positioning of your hips directly impacts the muscles in and surrounding your pelvic floor.
When your arches fall, you get increased strain on the inside of your ankles, your knees knock together and rotate towards one another placing increased strain on the inside border of your knee, and your hips internally rotate. Because your pelvic floor contributes to hip rotation, internal rotation for extended periods of time can lead to tension in the pelvic floor muscles. At the same time, it can contribute to weakness in the external rotators of your hip, including your glutes and piriformis.
That means your pelvic floor gets hit from two angles. Not only can the pelvic floor muscles themselves become tight and irritated, but the weakened external rotators that support your pelvic floor can’t provide as much help.
Watch the video above for a detailed demonstration on the impact of foot positioning on your hips and pelvic floor. In this video, we dive into:
how your feet change during pregnancy
how these changes impact your lower body and pelvis
where you may need to look to get lasting results
If you're struggling with hip pain, tailbone pain, vaginal or rectal pain that won't get better, or if you're wondering why your symptoms improve for a few days after pelvic floor PT but you're not getting lasting change, consider your feet.
And if you’re waiting to work with a pelvic floor physical therapist, consider the shoes your wearing! While we want your feet to be able to support the weight of your body all on their own, supportive shoes can be so helpful, particularly for those struggling with foot and ankle pain.
If you have questions, drop them below or email us at contact@ladybirdpt.com to learn more about working with our team! Learn more at www.ladybirdpt.com.
This post was written by Dr. Rebecca Maidansky, PT, DPT, owner and founder of Lady Bird Physical Therapy. Rebecca is a pelvic floor physical therapist in Austin, TX and founded Lady Bird Physical Therapy in 2019. She is the creator of Birth Preparation and Postpartum Planning, Baby Steps Fitness and the head writer and editor of The Pelvic Press.
Rebecca is a passionate writer and vocal advocate for pelvic health and the importance of improving access to perinatal care. She believes strongly that many common pregnancy pains and postpartum symptoms can be eased or even prevented with basic education and care.
She created this blog to help all birthing people manage common pregnancy pains, prepare for birth and recover postpartum.