How to get rid of swollen feet while pregnant

Most women get swollen ankles and feet while pregnant. It’s natural to have concerns about swelling since it can be uncomfortable, make your shoes tighter and possibly make you feel embarrassed. Knowing what to look for and how best to manage it can help you stay as comfortable as possible.

Why do women experience swelling during pregnancy?

There are 3 main reasons women experience swelling while pregnant.

• Throughout pregnancy, you produce more blood than usual to help your baby grow.
• As the baby grows, your uterus presses on and slightly blocks the veins that return blood from your legs to your heart.
• Your hormones make the walls of your veins softer, which makes it harder for them to work properly.

For these reasons, your blood tends to pool in your legs. There, a small amount of blood leaks through tiny blood vessels into the tissues and produces the swelling you can see and feel.

Where and when will I get swelling?

The swelling should be only in your feet and ankles. Your fingers might get a little larger — enough to make any rings feel tight — but they shouldn't be obviously swollen.

Your feet and ankles are likely to swell later in the day. This is mainly due to gravity — any extra fluid in your body will sink to your feet and ankles, especially if you spend a lot of time on your feet.

Swelling is also more likely to happen later in your pregnancy.

Gradual swelling isn't harmful to you or your baby, but it can feel uncomfortable.

How can I reduce swelling?

Some simple things can help you feel more comfortable and can also aid in preventing swelling.

Try to:

• avoid standing for long periods without moving
• wear comfortable shoes (avoid tight straps or anything that might pinch if your feet swell)
• put your feet up as much as you can
• limit salty foods and excessive salt in your diet
• sleep on your left side, which will help blood return to the heart
• exercise regularly by walking or swimming — this helps keep your circulation going

If you need to stand for long periods, try to move around and change position regularly.

Compression stockings can help the blood flow back to the heart and limit how much swelling you get. Massage and reflexology might also help reduce swelling and associated symptoms.

Even if your swelling is bothering you, remember to still drink plenty of water. Keeping your fluids up is important to avoid dehydration and stay healthy.

Normal or abnormal swelling?

Most pregnant women have swollen feet and ankles at some point, and this is perfectly normal. However, there are times when swelling could indicate something more serious.

Contact your midwife, doctor or hospital immediately if:

• swelling is there at the start of the day or doesn't go down when you rest
• your face or hands are swollen
• the swelling is more than you have had before

These are warning signs for pre-eclampsia, which is high blood pressure caused by pregnancy. This is a very serious condition both for you and your baby, so call your doctor or midwife as soon as possible. Don't wait for your next regular appointment.

If one leg is more swollen than the other, this could suggest a more serious problem with one of your veins, such as deep vein thrombosis. Again, contact your doctor or midwife as soon as possible.

Most swelling is a normal part of pregnancy and will usually go away after you've given birth. However, if you're concerned about anything, no matter how small or seemingly insignificant, talk to your doctor or midwife.

You can also call Pregnancy, Birth and Baby on 1800 882 436 to talk to a maternal child health nurse.

Published on: 28 July 2021, 13:22 pm IST

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Pregnancy comes at a cost, which means it has its pros and cons. And for many moms-to-be, it shows up in the form of certain side effects. From the start of pregnancy to delivery, a mother has to go through a lot during the process. One of the most common complications during this time is swelling of the feet, or what the experts refer to as edema. 

Edema in the feet can occur at any stage of pregnancy, but it can get severe during the third trimester. According to the American Pregnancy Association, swelling is a normal part of pregnancy that is caused by additional blood and fluid that the body produces to meet the needs of the developing baby. 

However, there are some ways that can help to reduce the swelling. Let’s take a look at them: 

1. Epsom salt foot soak

A commonly used home remedy is to soak your legs in a tub of warm water. Epsom salt foot soak doesn’t just reduce swelling and inflammation, but also can help with muscle pain.

To make epsom salt foot soak:

• Fill your tub with warm water, until it’s deep enough to cover your feet.
• Add 1/2 cup of epsom salt to the warm water.
• Soak your feet for 20 to 30 minutes, twice a week.
• Feel free to add a couple of drops of essential oil such as lavender, rose or rosemary. 

You can also take a full epsom salt bath by adding it to your bathtub. Just make sure the water isn’t too hot!

2. Elevate your feet

Standing for too long puts excess pressure on your feet, making the swelling worse. So, whenever you’re resting or lying down, elevate your legs on a pillow or a foot rest. Do it for 20 minutes, 3-4 times per day. This will relieve the swelling in the lower extremities.

3. Get plenty of potassium

You can try reducing swollen feet while in your pregnancy by including potassium-rich foods on your plate. Potassium deficiency in the body leads to water retention and high blood pressure. It is an important mineral because it helps maintain the salt to water ratio in the body. Some potassium-rich foods include:

• Sweet potatoes
• Salmon
• Banana
• Pistachios

4. Compression socks/ice pack

Available at your local drug store, compression socks provide pain relief and prevent fluid collection in your legs, ankles and feet by helping in the maintenance of blood flow, thereby reducing discomfort and swelling. 

5. Stay hydrated

Surprisingly, staying hydrated helps your body retain less water. Drinking plenty of liquid can help to reduce swelling. When your body is dehydrated, it holds onto the fluid it has, which contributes to swelling. So, drink 7-8 glasses of water a day and stay hydrated. 

6. Foot massage

Massage can be great for swollen feet and also promotes relaxation. During pregnancy, swelling is common. Massaging your feet is an effective way to provide relief to swollen feet, as it will move the fluid away and reduce swelling.

Some simple changes to reduce or prevent swelling:

• Eat more protein
• Take a short walk
• Exercise for 20 minutes a day
• Try to lose weight if you’re overweight
• Magnesium supplements can be helpful
• Limit salt intake

When to see the doctor:

Because the cause behind swelling can vary from person to person, these remedies might not be effective for everyone. If none of these are able to alleviate your swollen feet, you should see your doctor. 

While swelling in feet generally causes no harm to the mother, in some cases, it is a characteristic sign of developing a serious condition known as preeclampsia. When swelling comes on suddenly, be it through excessive swelling in the face, skin pitting, blood pressure, severe headaches, and decreased urine output; it’s important to consult your doctor. 

When should I be concerned about swollen feet during pregnancy?

Can soaking your feet reduce swelling while pregnant?

Why are my feet swelling so bad during pregnancy?

How long do your feet stay swollen during pregnancy?