Why You Should Ditch Your Pregnancy Shoes After Birth (Yes, Really!)
You probably expected some things to change after pregnancy — your sleep, your schedule, your body. But did you know your feet change too?
This might sound random, but one of the most important things you can do early postpartum is to ditch the shoes you wore the most during pregnancy.
Before you roll your eyes, hear us out — because this simple swap can actually make a big difference for your core, hips, and pelvic floor recovery.
What Happens to Your Feet During Pregnancy
During pregnancy, your body produces hormones (like relaxin) that help your joints and ligaments stretch to prepare for birth. That includes your feet and arches.
Combine that with months of extra weight and fluid, and your feet often become wider and flatter. You might notice:
Your shoes feel tighter (or maybe looser in odd spots)
You’re rolling inward more when you walk
You have new aches in your arches, ankles, or knees
And while it’s totally normal, it also means your old favorite sneakers may no longer be doing their job.
Why Those Old Shoes Aren’t Helping You Anymore
We all have that go-to pair — the ones that carried us through pregnancy errands, long walks, and daily comfort.
But here’s the problem: those shoes are now broken down in all the wrong places.
They’ve molded to your pregnant body — not your postpartum one.
That means:
Less support for your new alignment
More instability with every step
Increased stress on your knees, hips, and yes — your pelvic floor
Even small changes in how your foot hits the ground can ripple up the chain, affecting your posture, balance, and recovery.
Postpartum Recovery Starts From the Ground Up
Your feet are literally the foundation of your body.
If that foundation is unstable, your core and pelvic floor have to work even harder to keep you upright and balanced — especially when lifting your baby, carrying a car seat, or getting back into workouts.
That’s why one of our favorite (and often overlooked) early postpartum tips is simple:
Start your recovery from the ground up — with supportive shoes that fit your now body.
What to Look for in New Shoes
When shopping for new postpartum shoes, look for:
Supportive soles — something firm enough to help your arch, but cushioned for comfort
Stable structure — avoid overly flexible shoes that allow your foot to roll in
Proper fit — get remeasured! Your shoe size may have permanently changed
Comfortable alignment — when you stand, you should feel balanced and grounded, not wobbly or uneven
You don’t need anything fancy — just a shoe that supports your alignment and helps your body reconnect with stable movement again.
Small Change, Big Impact
You’re doing so much in those early weeks — feeding, healing, adjusting to a new routine. But small, intentional changes like this make recovery easier and help prevent aches, leaks, or pressure later on.
So when you’re checking off your 4th trimester recovery list, don’t forget this one:
🩶 Swap out your pregnancy shoes. Your feet, hips, core, and pelvic floor will thank you.
Ready to Feel Supported (Literally) in Your Recovery?
At Empower PT & Wellness, we help new moms navigate recovery confidently — from foot mechanics to pelvic floor function and everything in between.
If you’re unsure where to start or want a professional eye on your posture, alignment, or core healing, we’d love to help.
Book a free 15-minute discovery call with one of our pelvic floor experts to learn more about how we can help you.
Dig Deeper: Uncover More Secrets to Pelvic Floor Health
Hi! We are Dr.Aimee and Dr. Lauren
We are the owners of Empower Physical Therapy and Wellness. We are pelvic floor physical therapists who specialize in helping women from pregnancy, into postpartum and through perimenopause, menopause and then beyond! We believe all women deserve to do all of the things they love without symptoms!
You can contact us via our website, email at hello@weempowerpt.com or social media!
The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptoms. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.
If you think you may have a medical emergency, call your doctor, go to the emergency department, or call 911 immediately. The opinions expressed in this blog are those of the author and do not necessarily reflect the views of any medical or healthcare institutions.
