Foot pain during pregnancy is a very common complaint, especially as the body's center of gravity shifts and the strain on feet and ankles increases. For some, it feels like sore soles or heel pain, for others like fatigue and heaviness that builds up during the day. Here are practical and realistic tips you can try at home, and a guide to when you should seek help.

Swelling in the feet and ankles can accompany pregnancy and may feel like tight skin, heavy feet, or shoes that suddenly feel too tight.

• Take short breaks to elevate your feet to heart level, if possible.
• Move your ankles regularly: rock from heel to toe and make circles with your feet for 30-60 seconds.
• Avoid standing completely still for long periods. Shift your weight from leg to leg or walk for a few minutes.
• Wear shoes with a stable heel counter and plenty of room for the forefoot, so your foot isn't squeezed.

Heel pain can arise from increased strain and altered foot position. Some find that it hurts most with the first steps after rest, while others feel it after a day on their feet.

• Switch to shoes or sandals with firm soles and arch support, especially indoors if you otherwise walk a lot on hard floors.
• Try rolling the sole of your foot over a soft ball for 1-2 minutes at a time to release tension. Stop if it causes pain.
• Consider a simple insole from a pharmacy or shoe store. If the pain is persistent, a physiotherapist or podiatrist can assess the need more precisely.

As the body changes, the arch may feel more tired or sore, and some experience a "burning" sensation under the foot after walking or standing work.

• Plan your day with alternating sitting and standing positions, so your feet get variety.
• Gently stretch your lower leg and sole: stand with your heel on the floor and lean forward until you feel a gentle stretch in your calf.
• Choose footwear with support over completely flat shoes if flat soles worsen your arch pain.

Heaviness and fatigue can start in the legs and "collect" in the feet, especially late in the day. Often, this is due to the overall strain from the abdomen, back, and pelvis, which affects your posture and gait.

• Change position often, and take short breaks before the pain becomes too severe.
• If you experience your abdomen "pulling" you forward, it can help to get more support around your abdomen and lower back in daily life. An adjustable support belt may be relevant for some, as it can relieve pressure and make walking and standing more comfortable. You can see an Adjustable Pregnancy Support Belt here.

It's a good idea to contact a doctor or midwife if you experience anything that deviates from what you usually feel in your body.

This is not to scare you, but to ensure that you are assessed correctly if something requires treatment.

If your feet hurt, it may make sense to look into support that reduces the overall strain throughout the body. You can also find comfort products collected in the Pregnancy collection, where the focus is on fit and support as your body changes.