How To Avoid Swollen Feet During Pregnancy
Swollen feet (edema) are common during pregnancy, especially in the third trimester. While it’s usually not dangerous, it can be uncomfortable. Here are practical tips to help prevent and reduce swelling in your feet during pregnancy:
🧘♀️ 1. Elevate Your Feet
- Raise your feet above heart level when resting to help blood flow back to your heart.
- Use a footstool or pillow under your feet when sitting.
- Avoid standing for long periods without moving.
🚶♀️ 2. Stay Active
- Gentle exercises like walking, swimming, or prenatal yoga help improve circulation.
- Ankle rotations and foot flexes (pointing and flexing your toes) while sitting can reduce swelling.
💧 3. Drink Plenty of Water
- Aim for 8–10 glasses of water daily to flush out excess sodium and reduce water retention.
🧂 4. Reduce Salt Intake
- Avoid salty foods and processed snacks, as salt increases fluid retention.
- Use herbs or lemon for flavor instead of salt.
🧦 5. Wear Comfortable Clothing
- Choose loose-fitting clothes that don’t restrict blood flow (avoid tight socks or waistbands).
- Consider wearing compression socks or stockings to help reduce swelling.
🥿 6. Choose Supportive Footwear
- Wear comfortable, supportive shoes — avoid high heels and tight-fitting shoes.
- Slip-on shoes are convenient if swelling makes bending difficult.
🌡️ 7. Stay Cool
- Avoid hot environments and try to stay in air-conditioned spaces when possible.
- Cool foot baths can help soothe swelling.
🧴 8. Massage Your Feet
- Gentle foot massages (by you or a partner) can stimulate circulation.
- Use cooling lotions or oils like peppermint or aloe vera gel.
⚠️ When to See a Doctor
Contact your healthcare provider if swelling:
- Comes on suddenly or severely
- Is accompanied by headache, visual changes, or high blood pressure
- Affects only one leg (could indicate a blood clot)