When you think about strengthening your core during pregnancy, your feet probably aren’t the first thing that comes to mind. In fact, they might not come to mind at all.
But here’s the thing: your feet and your core are directly connected, and changes to your feet during pregnancy can impact how well your core functions. Understanding this connection gives you another way to support your core strength, quite literally, from the ground up.
To help explain this important relationship, we’re partnering with Dr. Emily Splichal, a podiatrist, author, human movement specialist, and Founder of Naboso Technology. She’s one of the leading experts on this topic, and she shares some helpful insights, exercises, and recommendations in this article.
Read on to learn:
- How your feet and core are connected
- Common foot changes during pregnancy (and how they impact core function)
- How to strengthen your core from the ground up
- Specific tools and exercises to support foot and core health during pregnancy
Quick Answer: Your feet connect to your core through your nervous system and fascia. When pregnancy causes changes like swelling, flat arches, or plantar fasciitis, it can disrupt the signals between your feet and core and may make it harder for your core to activate effectively. Targeted exercises and sensory stimulation can help restore this connection and support both your feet and core throughout pregnancy.
How Are Your Feet and Core Connected?
Your body doesn’t work in isolated parts. Every movement you make — whether bending down to pick something up, reaching overhead, or simply walking — involves your entire body working together as a system.
The connection between your feet and core happens in two important ways:
1. Sensory Connection (Your Nervous System)
Your feet are packed with sensory nerve endings that send information to your brain about where your body is positioned in space. This information travels up through your spinal column, passing through your pelvis and core along the way. These nerves signal to your core how much (or how little) it needs to activate for any given movement.
Think of your feet as the foundation that tells the rest of your body how to respond. When that foundation changes or becomes less stable (like during pregnancy), the signals get disrupted.
2. Physical Connection (Fascia)
Your feet are also connected to your core through fascia — a web-like connective tissue that wraps around and links muscles throughout your body. Some of these bands run from the bottom of your feet up to, and through, your pelvic floor and core.
When there are changes to foot function and structure (as discussed below), the fascial connection can be disrupted and impact core and pelvic floor function.
What Foot Changes Happen During Pregnancy (And How Do They Impact Your Core)?
During pregnancy, hormonal changes, weight gain, and fluid retention can lead to several foot-related issues. Here’s how each of these common problems can disrupt the foot-to-core connection:
Flat Feet (Fallen Arches)
During pregnancy, hormonal changes loosen ligaments throughout your body, including those in your feet. Coupled with weight gain, this can cause your arches to spread and flatten. This explains why some people’s foot size increases during pregnancy (and which may persist postpartum). When your feet lose their structural support, your ability to provide a stable base and accurately sense the ground can become disrupted. These changes can impact the core’s ability to activate effectively.
Swollen Feet and Ankles
Fluid retention during pregnancy can cause significant swelling in your feet and ankles. This swelling dulls the sensory nerve endings in your feet, reducing the amount and quality of information traveling up to your core. This reduced sensory input may also impact core activation.
Plantar Fasciitis
The added weight and alignment shifts of pregnancy can stress the plantar fascia (the thick band of tissue along the bottom of your foot), leading to heel and arch pain. When your feet hurt, you naturally change the way you walk and stand, which alters your alignment and core recruitment.
Leg and Foot Cramps
Many pregnant people experience cramping in their feet, calves, and legs — especially at night. These cramps can be caused by increased weight, circulatory changes, or mineral imbalances. This may create movement changes and, as a result, impact core engagement.
How Can You Strengthen Your Core from the Ground Up?
Now that you understand this connection, here are practical strategies to support both your feet and core during pregnancy. These work together to improve the foot-to-core relationship, and you can incorporate them in whatever way works best for you.
1. Master 360° Breathing
Core activation forms the foundation of all core strengthening work. 360° Breathing (the #1 most effective core exercise) teaches your deep core muscles — including your diaphragm, transverse abdominis, and pelvic floor — to work together in a coordinated way. This breathing pattern is essential for regulating pressure in your core and will enhance everything else you do.
2. Build Your Foot-to-Core Connection
Once you’ve learned how to breathe well and engage the core via the breath, it’s time to establish the direct connection from the feet to the core. In the video below, Dr. Emily takes you through a 3-step process that will help you find and engage your pelvic floor (the bottom of your core), establish your foot “tripod,” and then link your feet to your core with a simple exercise.
3. Strengthen Your Foot-to-Core Connection with Movement
Once you’ve practiced the elements above, you can strengthen this connection through movement. The key is performing exercises barefoot so that your feet can fully engage with the ground. Try this “toe tap series” below to challenge your feet, core, and pelvic floor (and legs) to work together through different movement patterns. By moving your legs in various directions, you’re lengthening and strengthening your pelvic floor and core from multiple angles. Perform 1-2 sets of 6-8 reps per side. Master one exercise before moving onto the next.
Additional Support for Pregnancy Foot Health
Beyond the exercises above, here are a few more strategies to support your feet during pregnancy:
Stretch and Mobilize
- Gently stretch your calves, feet, and toes daily
- Try mobility exercises that improve circulation and reduce tension in your lower body
- Self-myofascial release (like foam rolling) can help release tension, but use caution in the third trimester and avoid deep pressure in the ankles and Achilles area, as that stimulation could potentially spur on contractions. Try this great 2-minute foot release exercise using the Naboso Neuro Ball.
- If you experience cramping, make sure you’re getting adequate magnesium (talk to your healthcare provider about supplementation)
Choose Proper Footwear
- As your feet change size, make sure your shoes still fit properly
- Look for shoes with good arch support
- Avoid high heels and completely flat shoes (a small heel lift is ideal)
- Have your feet measured if you notice significant size changes
- Consider Naboso insoles or socks to add sensory stimulation throughout your day, even when wearing shoes
Address Swelling
- Elevate your feet when resting to improve circulation and reduce fluid buildup in your lower legs and feet
- Stay hydrated and limit excess sodium
- Wear compression socks if recommended by your healthcare provider
- Keep moving throughout the day to promote circulation
Work with Specialists When Needed
If you’re experiencing persistent foot pain, plantar fasciitis, or other foot issues that aren’t improving with self-care, consider working with a physical therapist or podiatrist who has experience with pregnant clients.
About Dr. Emily Splichal
Dr. Emily Splichal is a podiatrist, human movement specialist, and the founder of Naboso Technology. She is the author of Barefoot Strong: Unlock the Secrets to Movement Longevity and Sensory Sapiens: A Sensory-Based Approach to Movement and Longevity. Dr. Emily’s work focuses on the science of barefoot training and how sensory stimulation through the feet can improve movement, balance, and overall function.
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