Swollen Feet and Ankles in Pregnancy: Causes, Symptoms, and Management
Experiencing swollen feet and ankles during pregnancy? Learn about the common causes, symptoms, and effective management strategies to find relief and ensure a healthy pregnancy.
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Last updated on 3rd Jul, 2025
Introduction
Pregnancy is a remarkable journey filled with numerous physical and emotional changes. One common issue that many expectant mothers experience is swollen feet and ankles, also known as oedema. While this condition is usually harmless, it can cause discomfort and concern. This comprehensive article explores the causes, symptoms, and management strategies for swollen feet and ankles during pregnancy, providing valuable insights for expectant mothers.
What Causes Swollen Feet and Ankles During Pregnancy?
Swollen feet and ankles, also known as oedema, are a common occurrence during pregnancy. This condition is typically caused by the body's increased fluid volume and changes in blood circulation. Here are the primary causes of swollen feet and ankles during pregnancy:
Increased Blood Volume: During pregnancy, the body produces more blood and fluids to support the growing baby. This increase in fluid volume can lead to swelling in the feet and ankles.
Hormonal Changes: Pregnancy hormones, particularly progesterone, cause the blood vessels to relax and expand. This relaxation can lead to fluid retention and swelling in the lower extremities.
Pressure from the Growing Uterus: As the uterus expands, it puts pressure on the veins in the pelvis and legs. This pressure can slow the return of blood to the heart, causing fluid to accumulate in the feet and ankles.
Prolonged Standing or Sitting: Standing or sitting for long periods can cause fluid to pool in the lower extremities, leading to swelling.
Dietary Factors: High sodium intake can contribute to fluid retention and swelling. Processed and canned foods, which are often high in sodium, can exacerbate oedema.
Symptoms of Swollen Feet and Ankles
Swollen feet and ankles can vary from mild to more pronounced, and it’s essential to understand the signs. Common symptoms include:
Visible swelling: The most obvious symptom is the noticeable swelling in the feet and ankles, which may extend to the lower legs. This swelling is often more noticeable at the end of the day.
Tight or shiny skin: The skin around your swollen areas may feel tight, smooth, or even shiny.
Discomfort and Achiness: Swollen feet and ankles can feel heavy, achy, and uncomfortable, especially after prolonged periods of standing or sitting.
Indentation: If you press your finger gently into the swollen area, it may leave an indentation or “pit,” which can be a sign of fluid retention.
Reduced Mobility: Swelling can make it difficult to move around comfortably, affecting daily activities and overall mobility.
Difficulty Wearing Shoes: The swelling can make it challenging to fit into regular shoes, leading to discomfort and the need for larger or more flexible footwear.
When to Seek Medical Attention
While swelling is common during pregnancy, it is important to be aware of signs that may indicate a more serious condition, such as preeclampsia (characterised by high blood pressure and protein in the urine). Seek medical attention if you experience:
Sudden or Severe Swelling: Rapid or severe swelling in the feet, ankles, hands, or face.
High Blood Pressure: Elevated blood pressure readings.
Severe Headaches: Persistent or severe headaches that do not go away with rest.
Vision Changes: Blurred vision, seeing spots, or other visual disturbances.
Shortness of Breath: Difficulty breathing or shortness of breath.
Painful swelling: Severe swelling that doesn’t go down with rest, or if it is painful, red, or warm to the touch, as this could suggest a blood clot (deep vein thrombosis
If you notice any of these symptoms, contact your healthcare provider immediately for further evaluation and management.
Practical Tips for Relieving Swollen Feet and Ankles
If you’re experiencing swollen feet and ankles, there are several effective strategies that can help provide relief and reduce the discomfort associated with this common pregnancy symptom:
Elevate Your Feet: One of the most effective ways to reduce swelling is to elevate your feet whenever possible. Resting with your feet raised above the level of your heart helps promote blood circulation and encourages fluid to drain from your lower extremities. Aim to do this for at least 30 minutes a few times a day.
Stay Active, But Avoid Prolonged Standing: Light to moderate exercise is a great way to improve circulation and reduce swelling. Activities such as walking, swimming, and prenatal yoga can be beneficial. Avoid sitting with your feet dangling for long periods of time, as this can make the swelling worse.
Wear Comfortable Shoes: Wearing supportive shoes that fit well is crucial for managing swelling. Avoid tight, high-heeled shoes that can restrict circulation. Opt for shoes with a wide toe box and soft, flexible soles.
Drink Plenty of Water: Though it might seem counterintuitive, drinking plenty of water can actually help reduce swelling. Staying hydrated helps your body flush out excess sodium and prevents water retention. Aim to drink 8-10 glasses of water a day unless otherwise advised by your doctor.
Use Compression Socks: Compression socks or tights can provide gentle pressure to help improve circulation in your legs and feet. These can be especially helpful for women who are on their feet for extended periods. Be sure to choose a pair that is designed specifically for pregnancy.
Avoid Excess Salt: Eating too much salt can contribute to fluid retention and worsen swelling. Try to limit your intake of salty foods, such as processed snacks, high-sodium foods, and canned goods. Instead, focus on a balanced diet rich in fresh vegetables, fruits, whole grains, and lean proteins.
Take Warm (Not Hot) Baths: Soaking your feet in warm water can help relax your muscles and reduce swelling. Avoid using hot water, as it can dilate blood vessels and make the swelling worse. You can add Epsom salts for added relief.
Massage Your Feet: A gentle foot massage can help stimulate circulation and reduce the sensation of heaviness in your feet. Use a moisturising lotion or oil and gently massage in upward motions towards your calves to encourage fluid to drain.
Sleep on Your Left Side: Sleeping on your left side improves blood circulation by relieving pressure on the inferior vena cava, the large vein responsible for returning blood from your lower body to your heart. This position can help reduce swelling in your feet and ankles.
Practice Good Posture: Avoid crossing your legs when sitting, as this can restrict blood flow and contribute to swelling. Try to maintain good posture, with both feet flat on the ground, to encourage healthy circulation throughout the day.
Take Breaks: If you have a desk job or need to stand for long periods, make sure to take regular breaks to move around and stretch your legs. Even short, frequent walks or simple stretches can help promote circulation and reduce fluid build-up in your feet and ankles.
Rest: Getting enough rest is essential for your overall health and for managing swelling. Avoid overexertion and ensure you’re getting plenty of sleep each night. Adequate rest helps your body recover and can reduce the amount of fluid accumulating in your lower limbs. Listening to your body and resting when you need to is an important part of pregnancy wellness.
Conclusion
Swollen feet and ankles are a common and usually harmless part of pregnancy. By understanding the causes and implementing simple management strategies, you can reduce discomfort and improve your overall well-being. Always consult with your healthcare provider if you have concerns or experience any unusual warning symptoms during pregnancy. With proper care and attention, you can navigate this phase of pregnancy with greater ease and comfort.
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