Best Shoes and Footwear for Pregnant Women

Why Your Feet Change During Pregnancy

Pregnancy triggers a cascade of physical changes that directly affect your feet. The hormone relaxin, which softens ligaments to prepare the pelvis for birth, also loosens the ligaments in your feet and ankles. This can cause your arches to flatten, your feet to widen, and swelling (oedema) to develop, particularly in the later stages. Your centre of gravity shifts forward as your baby grows, altering your posture and gait, which places extra strain on your feet, knees, and lower back. The NHS notes that many women permanently increase by half a shoe size or more during pregnancy. Choosing supportive, well-fitting footwear is not just about comfort—it helps maintain stability and prevents long-term foot problems.

Essential Features for Pregnancy Footwear

When selecting shoes during pregnancy, prioritise these features to manage swelling and support changing feet:

• Arch support: Built-in support or removable insoles help maintain foot alignment and reduce lower back strain. Flattened arches are common in pregnancy, and proper support can help prevent plantar fasciitis—a painful condition affecting the heel.
• Cushioning: Thick, shock-absorbing soles reduce joint impact when walking or standing for extended periods, which is especially important as your body weight increases.
• Wide toe box: A roomy front section allows toes to spread naturally and accommodates swelling without causing pressure points or blisters.
• Adjustable closure: Laces, Velcro straps, or buckles let you loosen or tighten the fit as your feet swell throughout the day—common even in the second trimester.
• Non-slip outsole: A textured rubber sole provides grip on wet or slippery surfaces, reducing fall risk as your balance changes.
• Breathable materials: Natural leather, mesh, or canvas allow air circulation to keep feet cool and dry, helping to prevent fungal infections like athlete's foot, which the NHS advises can be more common during pregnancy due to increased sweating.
• Lightweight construction: Heavy shoes can tire your legs faster; lightweight materials reduce fatigue and make walking easier.

Best Shoe Types for Each Trimester

First Trimester: Focus on Support and Stability

In early pregnancy, your feet may not yet swell, but hormonal changes can start affecting your arches. Supportive walking shoes or lace-up trainers with good arch support and cushioning are ideal. Look for a padded collar and tongue for comfort. Avoid flat, unsupportive shoes like ballet pumps or thin sandals, as they offer no shock absorption and can aggravate arch strain. The NHS recommends flat shoes with good grip as the safest option throughout pregnancy.

Second Trimester: Accommodating Swelling

As your belly grows and your centre of gravity shifts, swelling often begins. Slip-on shoes with elastic panels or adjustable straps are convenient and allow for a changing fit. Consider supportive loafers or mules with a low, wide heel (no higher than 2–3 cm). Avoid high heels, as they increase fall risk and worsen lower back pain. For warmer months, supportive sandals with multiple adjustable straps—around the ankle and across the foot—can accommodate swelling while providing stability.

Third Trimester: Maximum Support and Ease

Swelling is often at its peak in the final months. Look for shoes with a wide fit and extra depth to accommodate oedema without pressure points. Supportive sandals with adjustable straps are excellent for warmer weather. For colder months, choose boots with a side zip or wide opening for easy on-and-off. Orthotic-friendly shoes that allow you to insert custom insoles can provide additional arch support if needed. The NHS advises that if you experience severe or sudden swelling, especially in one leg, you should contact your midwife or GP, as this can be a sign of a blood clot.

How to Choose the Right Fit

Getting the right fit is crucial when your feet are changing. Follow these practical tips:

• Measure your feet later in the day: Feet naturally swell as the day progresses, so try on shoes in the late afternoon or evening for the most accurate fit.
• Wear the socks you plan to use: If you’ll wear thick socks with boots, bring them to the shop. For sandals, try them on barefoot or with thin socks.
• Leave a thumb’s width of space: There should be about 1 cm between your longest toe and the end of the shoe to allow for further swelling.
• Walk around in the shoes: Test them on different surfaces to check for slipping, rubbing, or pressure points. Your feet should feel secure but not constricted.
• Consider buying a half-size up: Many women find they need a larger size by the third trimester. Don’t be afraid to size up if your current shoes feel tight.

If you have concerns about foot pain or swelling that doesn’t improve with supportive footwear, consult your midwife, GP, or a podiatrist for personalised advice. The NHS also offers guidance on managing common pregnancy symptoms, including foot care.