Remedies for Swollen Feet and Ankles during Pregnancy

Swollen feet and ankles are common discomforts experienced during pregnancy. Several effective remedies are available to help cure this issue. Read on to know what causes swollen feet and ankles during pregnancy and how it can be managed.

What Causes Swollen Feet and Ankles during Pregnancy?

Foot and ankle swelling during pregnancy is common and usually goes away after delivery. Various factors contribute to foot and ankle swelling during pregnancy. For starters, your body retains more fluid during pregnancy. Also, your growing uterus puts pressure on your veins, which impairs return of blood to your heart. Hormonal changes also play a role.

Other factors that can contribute to swollen feet include hot weather, dietary imbalances, caffeine intake, not drinking enough water, and being on your feet for long periods of time.

What can you do?

You can try below solutions for relief:

• Avoid standing for a long time. Opt for comfortable shoes, and elevate your feet whenever possible. Occasionally rotate your feet at the ankles and gently flex your feet to stretch your calf muscles.

• Keep yourself hydrated and try to drink at least 10 glasses of water every day to keep your kidneys flushing out the bad stuff. If your body thinks you’re dehydrated, it will hold on to even more fluid to try to compensate.

• Go for regular walks or do foot exercises as part of your fitness routine to improve blood circulation and reduce swelling. Even a 5 or 10 minutes wall couple of time per day can help reduce swelling. This is a great way to include pregnancy-safe exercise.

• Do simple foot exercises like bending and stretching your foot 30 times and rotating each foot in circles for 8 times, both clockwise and anticlockwise. This helps with reducing swelling.

• Wear compression stockings or socks, if you’re experiencing persistently swollen feet or if you have to stand for longer time. These stockings gently squeeze your feet and legs to help keep fluid circulating.

• Consume a diet low in sodium (salt) as this causes water retention and makes your body hold on to extra water.

• Increase potassium intake by eat potassium-rich foods, like spinach, beans, pomegranates and bananas, to combat dehydration and sweating.

• Wear loose and comfortable clothing as wearing tight clothes can make your swelling worse.

• Stay indoors during the heat of the day, especially if you’re pregnant during hot summer month and avoid vigorous exercising. This can help keep you cool and reduce swelling.

• Get a massage as this helps circulate the fluids that tend to accumulate in your feet, which will in turn reduce swelling.

• Sleep on your left side as this can improve blood flow, which reduces swelling of the feet.

When To See a Doctor

Consult your doctor when the swelling worsens, and you observe the following symptoms:

• Sudden swelling escalation. This may indicate pre-eclampsia, requiring prompt attention

• Abrupt swelling in the face, hands, or feet

• Severe headaches and vision issues like blurring or flashing lights

• Experiencing severe pain just below the ribs and vomiting alongside these symptoms