Congratulations, new moms! Along with the endless love and heart-melting moments, you might have noticed something less delightful tagging along — foot pain and heel discomfort. It’s not glamorous, but you’re not alone, and we’re here to help lighten the load (at least from your feet)!
Many new mothers experience plantar fasciitis, but chiropractic care can provide relief, helping you regain comfort and mobility so you can focus on what truly matters—caring for your little one.
Why Foot and Heel Pain Often Persists after Pregnancy
So, you thought the aches and pains would magically disappear after delivery? If only! Your body’s been through a lot, and it needs time to settle into this new normal.
- Weight changes: Those extra pregnancy pounds put a lot of stress on your feet, and it takes time for your body to adjust. Even after delivery, it can take months for your body to return to its pre-pregnancy weight, meaning your feet still bear extra load.
- Hormonal shifts: Remember relaxin, that hormone that made your ligaments all loosey-goosey during pregnancy? It can hang around for a while, leaving your feet more prone to strain. Relaxin can remain in your system for up to 5 months postpartum, especially if you’re breastfeeding.
- Postural changes: Carrying a baby (in and out of the womb) can throw your posture out of whack, affecting how you walk and stand. This “mom posture” – with rounded shoulders and a forward head position – can persist long after delivery, impacting your entire body alignment, including your feet.
- Weakened core muscles: Pregnancy stretches out your abdominal muscles, and it takes time to rebuild that core strength. A weak core can affect your overall posture and gait, putting extra stress on your feet.
- New physical demands: Constantly carrying, lifting, and bending to care for your baby can put new strains on your body, including your feet. These repetitive movements can exacerbate existing foot issues or create new ones.
- Fluid retention: Some women experience swelling in their feet and ankles for weeks after delivery, contributing to discomfort and even changes in how their shoes fit.
- Changes in foot structure: Pregnancy can cause lasting changes to your foot structure, including a decrease in arch height and an increase in foot length. These changes alter how your feet distribute weight, potentially leading to issues like plantar fasciitis.
Remember, while these postpartum ailments and foot issues are common, you don’t have to live with them forever.
How Chiropractic Care Helps New Moms Recover from Plantar Fasciitis
Good news, mamas – chiropractic care can be a game-changer for postpartum plantar fasciitis.
Improving Mobility to Handle Daily Activities with Ease
Chasing after a newborn is hard enough without foot pain slowing you down. Our chiropractic adjustments can help improve joint mobility in your feet and ankles, making those middle-of-the-night diaper dashes easier.
This is a crucial part of our plantar fasciitis treatment plan, as it addresses the root cause of your discomfort. We combine these adjustments with physical therapy techniques designed to treat plantar fasciitis. These may include targeted stretches and exercises you can do at home, helping you maintain the benefits of your in-office treatments.
Strengthening Foot Support to Prevent Future Pain
We don’t just focus on immediate relief—we’re all about long-term solutions. That’s why we’ll work on strengthening the muscles that support your feet, helping to prevent future flare-ups. Think of it as building a strong foundation for all those mommy-and-me classes in your future!
Our physical therapy approach to treating plantar fasciitis includes exercises that target your feet, calves, and legs. This comprehensive approach ensures that your entire lower body works together to support your feet properly.
Chiropractic Techniques Tailored for Postpartum Foot Pain
At Bergen Chiropractic, our expert team uses various techniques to tackle postpartum plantar fasciitis. One of our favorites? The Graston Technique. It’s like a super-charged massage for your feet that can help break down scar tissue and promote healing. This specialized tool is a key component of our plantar fasciitis treatment toolkit.
We also incorporate other physical therapy modalities, such as ultrasound and cold laser treatments. These can help reduce inflammation and promote faster healing, complementing our hands-on chiropractic care.
Remember, every mom’s journey and plantar fasciitis treatment plan are unique. We’ll work with you to create a customized approach that fits your lifestyle and helps you get back on your feet—pain-free!
Custom Foot Care Exercises to Strengthen Foot and Calf Muscles
At Bergen Chiropractic, we believe in empowering patients with tools they can use at home. Here’s a list of exercises we often recommend to new moms dealing with postpartum plantar fasciitis:
Toe Curls
- Perfect for diaper changing time
- Lay a small towel on the floor and use your toes to scrunch it up
- Aim for three sets of 10 curls per foot
Calf Stretches
- It is ideal during feeding sessions
- While seated, extend your leg and loop a towel around your foot
- Gently pull the towel towards you, feeling the stretch in your calf
- Hold for 30 seconds; repeat three times on each leg
Ankle Rotations
- Great for when you’re sitting and rocking your baby
- Slowly rotate your ankle in circles, ten times clockwise and ten times counterclockwise
- Repeat with the other foot
Marble Pick-Ups
- A fun activity to do while the baby is napping
- Place marbles on the floor and use your toes to pick them up
- Try to collect ten marbles with each foot
Heel Raises
- Perfect for doing while standing at the changing table
- Slowly rise onto your toes, hold for a few seconds, then lower back down
- Aim for three sets of 15 repetitions
Plantar Fascia Stretch
- Great for first thing in the morning before getting out of bed
- Sit up and cross one foot over the opposite knee
- Use your hand to pull your toes back toward your shin gently
- Hold for 30 seconds; repeat three times on each foot
Remember, consistency is key with these helpful exercises. We recommend doing them daily, even if you can only manage a few repetitions first. As you get stronger, you can increase the number of repetitions or the difficulty of the exercises.
Reclaim Your Comfort with Bergen Chiropractic!
Being a new mom is challenging enough without foot pain slowing you down.
Our approach isn’t just about treating your plantar fasciitis – it’s about supporting your overall postpartum recovery.
From managing back pain to ensuring safe care during pregnancy, we’ve got you covered from head to toe.
The chiropractic team at Bergen Chiropractic and Sports Rehabilitation Center adheres to the highest medical standards to provide superior chiropractic care. Our mission is to provide unparalleled patient care in a comfortable, healing atmosphere.
Access our contact form or call us at (201) 357-6539 to learn more about our chiropractic care services! Our offices at 532 Anderson Avenue, Cliffside Park, NJ 07010, and 62 Summit Ave, Hackensack, NJ 07601, are ready to welcome you as we proudly serve the areas of New York, New Jersey, Philadelphia, PA, and Baltimore, MD. Also, access our blog, Facebook, and Instagram pages for more information on chiropractic care for meniscus tear rehabilitation!
