How to Reduce Swollen Feet During Pregnancy?

Oedema or swollen feet is a common problem in pregnancy, especially in the later trimesters. This condition occurs due to the body’s physiological changes that help accommodate the fetus, often resulting in fluids pooling in the lower extremities. 

Let’s discuss what causes them and how to manage them.

Causes of Swelling in Pregnancy

Pregnancy-related oedema can occur for a variety of reasons:

• Fluid Retention: The body automatically absorbs excess fluid to nourish the growing fetus. Gravity makes fluid tend to collect in the legs and feet.

• Pressure from the Uterus: The expanding uterus puts pressure on the veins in the pelvis and legs. This pressure can restrict blood flow back to the heart, causing fluid to build up in the feet and ankles.

• Hormonal Changes: One factor is the pregnancy hormone relaxin, which increases fluid retention and softens the walls of blood vessels. This hormonal change makes it easier for fluids to seep into surrounding tissues.

1. Normal vs. Abnormal Swelling

Though some swelling is a natural part of pregnancy, it’s important to know the difference between normal and worrisome signs:

• Normal Swelling: It usually develops quickly and is worse in the evening. It  decreases while lying down or raising the feet and is often bilateral (affecting both feet equally).

• Abnormal Swelling: Rapid size increases, swelling in the hands or face, or asymmetrical swelling between the legs can signal a more serious risk. These may indicate complications like pre-eclampsia or deep vein thrombosis (DVT), which require immediate medical attention.

Contributing Factors to Pregnancy Swelling

Some specific things can increase swelling during pregnancy:

1. Hormonal Changes and Fluid Retention

Pregnancy hormones heavily influence fluid retention. Higher levels of progesterone and relaxin cause changes in blood circulation and vascular permeability, giving rise to oedema. Raised levels of relaxin, an important hormone that prepares ligaments for childbirth, also contribute to fluid accumulation.

2. Increased Blood Volume and Weight Gain

Pregnant women experience a massive increase in blood volume—up to 50% higher than non-pregnancy levels—to support both mother and baby. This heightened volume can pressure veins, especially in the lower extremities, which may contribute to swelling.

Methods to Reduce Pregnancy Swelling

Several strategies may help to alleviate swollen feet during pregnancy:

1. Elevation and Resting Techniques

One of the most efficient techniques for minimising swelling is to elevate the feet above the liver level. This position promotes improved circulation and assists in draining fluids back from the extremities to the circulation. Effective techniques include:

• Lying Down: When resting, prop the feet up on pillows or a cushion to use gravity to help reduce swelling.

• Elevated Foot Position: When sitting, resting the feet on footrests or the ottoman  can reduce leg pressure.

2. Benefits of Staying Hydrated

Remaining well-hydrated is important in swelling management. Adequate water intake helps maintain the electrolyte balance of the body. Though it may sound counterintuitive, sufficient hydration promotes healthy kidney function and helps eliminate surplus sodium from the body (the mineral can cause fluid retention). Consider 8-10 glasses of water or more a day unless otherwise directed by a doctor.

The Role of Exercise and Physical Activity 

Staying active is an important part of managing swollen feet during pregnancy.

1. Approved Prenatal Exercises: 

Gentle, pregnancy-friendly exercises can boost circulation and minimise swelling:

• Walking: Short walks during the day can help blood flow and alleviate discomfort with extended sitting or standing.

• Foot Exercises: Flexing and rotating feet while seated can improve circulation and relieve tension.

2. Importance of Regular Movement and Circulation

Adding light physical activity to a daily routine can help alleviate long spells of being still, which can exacerbate swelling. Swimming or prenatal yoga are particularly good because they move blood without putting too much pressure on joints. Low-impact exercises are safe and fun ways to keep moving while pregnant.

Dietary Considerations to Reduce Pregnancy Swelling

A pregnant woman must watch her diet, as it greatly impacts managing swelling during pregnancy.

1. Foods to Include to Reduce Swelling

• Potassium-Rich Foods: Foods including bananas, sweet potatoes, spinach, avocados, and beans can help balance sodium levels in the body, which may help reduce fluid retention.

• Hydrating foods: Eating fruits and vegetables with high water content—such as cucumbers, watermelon, oranges, and celery—can help with hydration.

2. Foods to Avoid for Managing Swelling

It probably won't do much about the amount of water weight one is retaining — the time of day one weighs oneself can make a difference, too — but limiting certain foods can help prevent excessive fluid retention:

Other details: These include processed foods (such as chips and frozen pizzas), canned soups, salty snacks, or fast food. They should be minimised as they contribute proportionately to fluid retention.

Caffeine: Decreasing caffeinated beverages (coffee, tea, and sodas) can help maintain hydration. Caffeine is a diuretic, and excess consumption can cause dehydration.

Why Choosing Comfortable Footwear Matters?

Choosing the right shoes is important in treating swollen feet during pregnancy.

1. Features of Ideal Pregnancy Footwear

Many different factors determine comfort; here are the five key features of the shoes to be comfortable:

• Wide Fit: The shoes' fit should be "roomy" so they do not constrict swollen feet.

• Comfortable Feet: Shoes with proper arch support may reduce discomfort related to weight gain during pregnancy.

• Breathable Materials: Shoes with breathable materials are useful as they add comfort on warmer days.

2. Impact of Style and Fit on Swelling

Wearing shoes that are too tight, like high heels, can increase swelling by limiting blood flow. Pregnant women should wear sandals or shoes with adjustable straps to provide comfort as the size of their feet changes during pregnancy. Shoes with open toes or more supple materials can alleviate pressure points created by swelling.

When to Seek Medical Advice?

Most swelling experienced during pregnancy is normal, but some symptoms require medical attention.

1. Recognising Severe Symptoms

Women should call their healthcare provider if they have:

• Fluid buildup in one leg that occurs suddenly or is extremely a sign of D.V.T.

• Swelling along with headaches, visual changes (like blurred vision) or abdominal pain that might indicate pre-eclampsia.

• Persistent swelling that does not subside after resting or elevating the joint for a few hours.

2. Importance of Expert Consultation

Visiting a doctor ensures that no details go unattended and that any problem requiring medical attention is addressed promptly. Some conditions, like pre-eclampsia, need to be dealt with immediately as they could pose a risk to both mother and baby. Regular prenatal visits allow the doctor or midwife to track the swelling patterns and give customised advice.

Complementary Therapies to Reduce Pregnancy Swelling 

Alternative, complementary therapies and lifestyle changes may relieve swollen feet during pregnancy.

1. Massage and Reflexology

Lightly massaging the feet and legs can increase blood circulation and help alleviate swelling and discomfort. Reflexology techniques can also help; these techniques stimulate targeted areas of the feet to relieve symptoms and promote healing for other body parts. Licensed prenatal massage therapists trained in safe techniques and practices can provide focused relief without compromising safety during treatment.

2. Use of Compression Stockings

Compression stockings exert mild pressure on the legs, helping to prevent blood from pooling and promoting blood flow back toward the heart. They work especially well when worn frequently, such as standing or sitting for long periods. Compression stockings are available in various styles — knee-highs, thigh-highs, etc. — and must be fitted properly by a professional to be most effective.

Conclusion

Although swollen feet are a natural part of pregnancy due to several physiological changes, many efficient strategies exist for alleviating this condition. Pregnant women can reduce the discomfort caused by swollen feet by learning about the causes of this condition and making suitable lifestyle changes, including techniques involving elevation, dietary adjustments, exercise programs, comfortable footwear choices, physician visits when needed, and complementary therapies.