In this article:
Why Does Fluid Pool During Pregnancy?
Fluid pooling or oedema happens largely in the lower part of your body (legs, feet, and ankles). Oedema is the result of the accumulation of excess fluid in the body’s tissues. It helps in maintaining the amniotic fluid, which cushions the baby and sends nutrients to the growing baby.Swollen feet don't mean something is wrong with your body. It just happens because your body is trying to adjust to pregnancy. Fluid pools during pregnancy because:
- Blood volume increases to support your baby’s needs
- The uterus expands and slows down the return of blood from the legs
- Standing for a long period forces fluid toward the lower extremities
- Humid weather aggravates water retention
- High sodium intake makes your body retain fluid
- Gestational hypertension (high blood pressure)
- Lack of exercise builds up the fluids
When is Swelling Normal?
Mild foot swelling during pregnancy is expected. 50-80% pregnant women experience mild oedema, especially in the third trimester. What does normal swelling look like?- Feet swell gradually, and not overnight
- Mostly in the lower extremities or hands
- Both legs swell equally
- Swelling worsens by evening after a long day of standing or walking
- Swelling goes down when you elevate your feet or rest
When is Swelling Not Normal?
When you are pregnant, your body keeps showing signs and triggers. Sudden, painful swelling is a red flag that you should pay attention to. If your swelling is accompanied by any of these symptoms, you must check with your doctor immediately. The doctor will run a BP test, check urine for protein, and perform other blood tests for the kidney, liver or thyroid.- Sudden swelling in other parts of the body or face
- Swelling in only one leg
- Painful, warm or tender swelling could mean Deep Vein Thrombosis
- Discomfort in your legs that doesn't improve
- Swelling symptoms like headache, blurred vision, or nausea
Ways to Manage Swollen Feet During Pregnancy
Truth is, pregnancy oedema cannot be eliminated. It’s just a part of the process. But we can use some strategies and home remedies for swollen feet during pregnancy:Say Yes to Hydration
Sounds counterintuitive? Necessary hydration reduces fluid pool or fluid retention. When you are dehydrated, your body holds on to sodium and fluid, which again causes fluid retention. Aim to drink at least 8-10 glasses of water every day.Elevate Your Legs
Elevating your feet above heart level reduces fluid pooling and enhances venous return. Instead of walking or standing for long hours, prioritise gentle movements. Light walking, swimming, and prenatal yoga improve blood circulation and soothe swelling.Sleep on Your Left Side
The inferior vena cava is a large vein that carries blood from the lower body to the heart. Sleeping on your left side eases the strain on this vein. Left-side sleeping also improves placental blood flow.Reduce Sodium Intake
High sodium intake raises blood pressure and causes stress. Sodium also absorbs water into cells, causing bloating and swelling. Recommended salt intake during pregnancy is 6g/day (=~2.3g sodium).Avoid Extreme Heat
Prolonged exposure to heat dilates blood vessels, leading to more fluid retention and impairing blood circulation. If you live in a humid climate, opt for a cold compress or soak your feet in cool water to help soothe the swelling.Indulge in Prenatal Massage
Prenatal massage or manual lymph drainage removes the trapped toxins and moves fluid out of the body tissue. Gentle massage pacifies body pain and promotes better blood flow.Manage Blood Pressure:
Cortisol indirectly affects fluid balance and blood vessel constriction. Stress triggers cortisol. A sudden change in your weight or disruptive environment will lead to stress and BP.Wear Compression Socks
Clinical studies suggest that wearing 15 - 20 mmHg compression stockings significantly reduces oedema. The gentle pressure of compression socks increases blood circulation, supports veins, and prevents water retention in the lower limbs.Don’t Wear Restrictive Clothes
Clothes that restrict the blood flow will increase oedema. Pants with tight waistbands and elastic bands can restrict blood flow and worsen the swelling. Instead, jump for soft, skin-friendly, pregnancy-safe clothes and supportive shoes.Add Natural Prenatal Nutrients
A lack of prenatal nutrients, such as magnesium, potassium, and calcium, can lead to fluid retention. Include necessary prenatal nutrient-rich foods in your diet. Opting for more natural foods will help your body absorb the goodness.Swollen feet during pregnancy are not a thing to worry about. Your body is just adapting to the new change, protecting and nurturing the life growing inside you. You should only worry if the swelling feels strange. If you experience sudden, painful swelling along with other symptoms, such as blurry vision or abdominal ache, check with your doctor immediately.
During these times, enjoying nutritious foods, indulging in massages and yoga sessions, and a little more pampering from your loved ones is most important.
Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.
FAQs on Why Your Feet Might Be Swelling And What To Do About It
- Is it preeclampsia or just swollen feet?
If the swelling is gradual and painless, then it is just swollen feet or oedema. However, if the swelling is sudden and accompanied by other symptoms, such as dizziness, vomiting, sudden weight gain, headache, or blurred vision, these can signal preeclampsia. - Is walking good for swollen feet during pregnancy?
Light walking is recommended at regular intervals. Walking improves blood circulation and reduces fluid pooling. Walking in a comfortable place with supportive shoes helps avoid complications. However, avoid walking long distances or standing for a long time, as it worsens the swelling.
