Your ankles seem to disappear half an inch each day. Now, there’s barely any definition left — even those one-size-bigger cute shoes you got barely a fortnight ago no longer fit. Nobody warned you that your toes would become roomies with your forefoot or that the 40-minute trail you love to hike could feel like torture.
This swelling — your doctor probably calls it edema — is typical, albeit uncomfortable. It’s a prevalent condition that’s caused by increased fluid retention and the growing uterus exerting pressure on veins. Ready to rediscover your ankles again? These solutions here actually work.
1. Stay Active
Engaging in regular, gentle, bump-friendly exercise, such as walking or prenatal yoga, can improve circulation and help prevent fluid accumulation in your feet. Staying in one position for extended periods can exacerbate swelling. If you’re always on your feet or sit for prolonged periods, take regular breaks to move around or elevate your feet.
2. Wear Compression Socks
Compression socks or stockings apply gentle pressure to your legs and feet, aiding in the prevention of fluid buildup to make the swell smaller. It's advisable to choose light compression socks and put them on in the morning before edema begins.
If you’re interested in exploring quality options, check out the range available at Queen Bee. Their Mama Sox collection is pregnancy-specific to give you the support you need while remaining stylish and comfortable throughout your day.
3. Elevate Your Feet
Taking time to rest with your feet elevated can significantly reduce swelling. When seated, prop your feet up on a stool or cushion 12 inches above your heart’s level and avoid crossing your legs to facilitate better blood circulation. It’s also said that sleeping on your left side puts less strain on the large vein that transports blood from the lower extremities to the heart — the inferior vena cava.
4. Ice and Massage
Gentle foot massages can stimulate circulation and reduce fluid buildup and accumulation. Using upward strokes, start from your feet and move toward your knees. This can be done by a partner or a professional trained in prenatal massage techniques.
Another way to aid in swelling is to apply an ice pack or a cold compress to your ankles for 10-20 minutes per day, multiple times per day. Colder temperatures cause smaller blood vessels near the top of your skin to constrict, reducing swelling in the area.
5. Stay Hydrated and Reduce Sodium Intake
Drinking adequate amounts of water helps flush out excess sodium and reduces water retention. Every day, aspire to drink a minimum of 11.5 cups (2.7 litres) of water, but you’re typically expected to consume more water as your hydration needs are a bit high. This means if you drink 8 glasses of water, you need to get the remainder from fruits, vegetables, nuts and other beverages like sour milk.
Consuming foods rich in potassium, such as bananas, sweet potatoes and spinach, can help balance fluids in your body and reduce swelling.
High sodium levels signal the body to retain more water, worsening edema symptoms. So, limiting the intake of salty foods and avoiding adding extra salt to meals can help manage “puffy” feet. Also, limit caffeine and alcohol intake. These drinks accelerate dehydration, leading to increased swelling. Reducing or eliminating caffeinated and alcoholic beverages from your diet may help manage edema.
6. Soak in Epsom Salt Baths
Soaking your feet in a lukewarm Epsom salt bath has been found to alleviate swelling and soothe discomfort through detoxification action. The magnesium in this salt draws toxins from the body, decreasing inflammation and improving circulation. Ensure the water is at a comfortable temperature, as excessive heat is not recommended during pregnancy.
7. Wear Comfortable Footwear
Choosing shoes that provide ample support and do not constrict your feet. Avoid high heels and opt for comfortable, well-fitting footwear to promote better circulation.
8. Consult Your Healthcare Provider
While mild swelling is typical during pregnancy, sudden or severe swelling, especially in the hands or face, can be a sign of preeclampsia, a serious condition that requires medical attention. Additionally, if you experience swelling accompanied by other symptoms such as headaches, visual disturbances or abdominal pain, contact your healthcare provider promptly.
Final Thoughts
Whether you choose to pamper your feet with a gentle massage, enjoy a calming soak or opt for supportive compression wear, each step you take is a step toward a healthier, more comfortable pregnancy. So, treat yourself with the kindness and care you deserve during this beautiful, transformative time.
ABOUT OUR CONTRIBUTOR:
Mia Barnes is a professional freelance writer and the Editor-in-Chief of Body+Mind. She has over 5+ years of experience researching and writing about family health and postpartum wellness. When she isn't writing, you can find Mia walking her dog or trying new recipes.
