What causes swollen feet during pregnancy?

Like many other health concerns that crop up in pregnancy, foot pain and ankle swelling can largely be explained by the whirlwind of hormonal changes your body is going through. Two actions are typically to blame for sore feet and swollen foot problems:

• Heightened progesterone – The relaxant properties of progesterone tend to have a slowing effect on physical systems, from digestion to circulation. Progesterone also relaxes and “widens” blood vessels, which can cause fluids to gather—particularly in the lower regions of your body.
• Increased blood volume – All pregnant people experience around a 45% increase in blood volume when they’re expecting. More blood and stalled circulation is a recipe for fluid buildup; combined with gravity, this is usually most visible in your feet and ankles.

The early symptoms of pregnancy can be as subtle as they are significant, marking the onset of this beautiful and transformative period in a woman’s life. As your pregnancy progresses, your growing belly can also put pressure on the blood vessels that run between your heart and your legs and feet. As your baby grows, that extra weight can further impede circulation, leading to more fluid retention in the lower half of your body.

Feet and Ankle Swelling Symptoms 

The clinical term for any form of swelling is edema, and pregnant women predominantly notice it in their feet, ankles, and legs. Swelling also tends to be aggravated by:

• The end of the day – Fluid buildup may be most noticeable in the evening.
• Hot, humid climates – Summertime or hot climates can make swelling worse.
• The second and third trimesters – With added weight and pressure, swelling tends to worsen as your due date draws nearer.

As your body changes week by week during pregnancy, each phase brings its own set of symptoms and milestones, echoing the remarkable journey of growth and transformation.

Some types of swelling may be cause for clinical concern. Swelling that sets in suddenly or swelling that occurs in the upper parts of your body (like your face) could be a sign of preeclampsia. This is a complication of pregnancy that often occurs alongside hypertension (high blood pressure) and can compromise liver and kidney function.

Other symptoms of preeclampsia include:

• Headache
• Blurry vision or difficulty seeing
• Rib pain
• Vomiting

If you notice any of these symptoms, it’s important to reach out to a healthcare provider as soon as possible. Preeclampsia can restrict your baby’s growth and can have serious consequences for both fetal and maternal health.

10 Remedies for Swollen Feet and Ankles in Pregnancy

In most cases, foot and ankle swelling in pregnancy is normal—which is not to say it’s a cakewalk! From restocking your banana stash to trying reflexology, find 10 methods for combating the bloat below.

#1 Try Compression Socks 

Compression socks are designed to dispel fluid retention in anyone who experiences foot or ankle swelling. They work by applying gentle pressure to the blood vessels in the calves, encouraging blood flow and minimizing the chances of swelling.

Compression socks can be worn throughout the day and might be especially valuable to those whose jobs involve a lot of standing or who are on their feet for long stretches each day. Before investing in a few pairs, consider reaching out to your care provider to decide on a compression level that won’t overly restrict blood flow or contribute to more discomfort.

#2 Increase Your Fluid Intake 

Sometimes, simply drinking more fluids can help counteract the general swelling that occurs during pregnancy. It’s recommended that pregnant women get 13 8oz. servings of water each day to support their (and their baby’s) prenatal health.

#3 Make Foot Stretching a Part of Your Self-Care Routine

Stretching your feet and ankles daily can soothe sore muscles and tissues while helping to move fluid buildup.

A simple foot and ankle stretch routine could look like this:

1. Start in a seated position on the floor. Drape your legs out in front of you. To begin, roll out your ankles 5 to 10 times clockwise. Repeat counterclockwise.
2. Using your hands, flex and stretch the tops of your feet several times. Keep your foot relaxed and gently compress your toe knuckles with your hands.
3. Now, sit on the soles of your feet. Slowly rock your weight back towards your heels. You should feel a stretch in the tops of your feet. The more you lean back, the more intense the stretch. You can repeat by rocking your weight back and forth and from side to side.
4. Stretch your legs out in front of you and slowly lean your torso over your legs to stretch your hamstrings. Start slow—any sharp, tugging pains are a sign to back off. You can try deep breathing to help you relax into the stretch.

Giving yourself a gentle foot massage is a nice way to end your stretch routine. It’s notable that the soothing touch of a prenatal massage can work wonders in alleviating these symptoms, blending traditional techniques with the nurturing essence of maternity care. If you have the time, you can also end with a foot bath or soak and some relaxing, inflammation-reducing essential oils (we’ll list these below!).

#4 Get Movement Daily

Getting your blood flowing with daily exercise may assist with moving the fluid in the bottom half of your body. In fact, some pregnant women find swelling relief from one particular form of exercise: swimming.

While there’s not much evidence demonstrating the mechanics behind this antidote, it’s thought that spending time in the water can have a similar effect on swelling as compression socks.

#5 Indulge In a Foot Bath 

Soothing foot soaks double as a swelling remedy and a luxurious self-care activity. You can help reduce the likelihood of foot and ankle swelling by:

• Using warm water – While it can seem like the fastest route to finding relief, avoid using extremely hot water during your foot soak. Pregnant women are advised to stay away from excessively hot (or cold) water to avoid jeopardizing their baby’s health.
• Trying Epsom salts – These are known to reduce swelling and help assuage muscle aches.
• Adding aromatherapy essential oils – A few drops can go a long way! You can try using oils associated with inflammation-reducing properties, such as:
  • Eucalyptus
  • Ginger
  • Frankincense
  • Lavender
  • Clove

#6 Switch Up Your Sleeping Position 

Sleeping on your left side may help relieve pressure on your inferior vena cava, helping to restore or promote blood flow. Some pregnant women find this helps to coax retained fluids from their feet and ankles.

#7 Try Foot Reflexology

Reflexology is an age-old, complementary technique developed by several geographically disparate cultures (predominantly ancient China, Egypt, and North America). In this tradition, certain areas of your feet correspond to various organs, muscles, and tissues throughout the body.

It’s thought that gently applying pressure or massaging these parts of your feet can help your feet and other problem areas find relief. Though reflexology’s therapeutic applications are still being researched, simply having your feet and ankles touched could be an excellent way to soothe the area.

#8 Eat More Potassium 

Several nutrients play key roles in regulating swelling, inflammation, and blood volume. One in particular is potassium (some others are vitamin B6 and magnesium). Potassium helps offset the effects of sodium, which can cause increased fluid buildup and swelling.

You can get more potassium in your diet by eating:

• Bananas (as a bonus, bananas are also rich in vitamin B6!)
• Avocados
• Tomatoes

#9 Prop Your Feet Up 

Simply taking the time to elevate your feet each day can be an effective way to find relief from ankle swelling during pregnancy. While zoning out to Netflix or waiting for your partner to finish dinner, try lying down and propping your feet up on a cushion or pillow.

Anytime your feet are above heart level, excess fluids have the chance to drain away. Ideally, you’ll spend at least 15 to 20 minutes with your feet up each day.

#10 Take More Naps

Sleep supports your complete well-being throughout pregnancy—but it’s estimated that half of pregnant women struggle to clock their nightly hours.

If at all possible, take a cue from your body when you feel tired during the day and indulge in a nap. Not only can it help your whole body feel more rested and rejuvenated, but it’s also precious time—which you deserve!—off your feet.

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