Pregnancy Feet

What is “Pregnancy Feet”?

It’s considered normal to have some swelling during pregnancy, particularly in the legs, ankles, feet and fingers. This swelling tends to be worse at the end of the day, and further into your pregnancy.

Although it can be uncomfortable, gradual swelling is not usually considered harmful to you or your baby.

This swelling is caused by your body retaining more water than usual when you’re pregnant. Throughout the day, your body tends to gather the water in the lowest parts of your body – especially when the weather is hot, or you’ve been standing a lot.

The fluid build-up in your legs, ankles and feet can also be caused by the pressure of your growing womb, affecting the blood flow in your legs.

How can you Relieve Pregnancy Feet? 

You can help prevent foot swelling by getting regular gentle exercise, drinking plenty of water, resting, and eating a balanced diet… Before you know it, your shoes will fit again and the only feet you’ll be focused on will be those tiny baby toes!

1. Reduce your sodium intake – salt makes your body hold on to extra water. Try to avoid canned or processed foods and try not to add extra table salt to your food. 

2. Increase potassium intake – potassium helps your body balance the fluid it retains. While your prenatal vitamin should contain extra potassium, it’s important to also consume sources of dietary potassium, such as potato skins, banana, spinach, beans, pomegranate, orange, carrot, passionfruit, yoghurt, beets, salmon and lentils. 

3. Reduce caffeine intake – drinking too much caffeine isn’t considered great for a baby, and it can worsen swelling. Caffeine is a diuretic (meaning it causes increased urination), which makes your body think it needs to hold on to more fluid.

4. Drink more water – try to drink at least 10 glasses of water per day to keep your kidneys detoxing, and your body happily hydrated, so that it doesn’t retain excess fluid in fear of dehydration.

5. Keep your feet elevated, and relax – doing this, especially at the end of the day, can help drain the fluid that’s been pooling in your legs over the course of the day.

6. Keep it loose and comfortable – wearing tight clothing (especially around your wrists, waist, and ankles) can make swelling worse, because it prevents blood from circulating optimally.

7. Keep it cool – especially if you’re pregnant during the hot summer months. Stay indoors during the heat of the day, avoid vigorous exercise, wear cool clothing, put cold compresses on your feet, and keep a fan nearby.

8. Walk – even 5-10 minutes, a few times per day, can improve your circulation, which helps reduce swelling.

9. Wear comfortable (even orthotic), well-fitting shoes – to reduce foot swelling and prevent hip and back problems.

10. Swim – you may find relief from swelling when standing or swimming in a pool where the water depth is almost up to your neck. At the very least, you should feel lighter and cooler, plus get a little exercise. This was a definite go to for me. 

11. Get a massage – it helps circulate the fluids that tend to accumulate in your feet, which will reduce swelling and help relieve some of the stress that may accompany pregnancy.

12. Sleep on your left side – it can improve blood flow, which reduces feet swelling. Lying on your left side takes the pressure of your uterus off of the inferior vena cava, which is the large blood vessel that returns blood to your heart.

13. Do foot exercises – either sitting or standing, bend and stretch your foot up and down around 30 times, and rotate each foot in a circle a few times one way, and a few times the other way… Other foot exercises that may alleviate the discomfort of pregnancy feet include:

• Arch stretch
• Ankle stretch
• Foot curl
• Foot pushes
• Heel lifts

These exercises should improve circulation, reduce swelling, and prevent cramping.

When Should You be Worried?

While it is considered typically normal, a sudden increase in swelling can sometimes be indicative of a more serious issue.

Swollen feel can sometimes be a sign of pre-eclampsia – a condition that needs to be monitored as soon as possible. Pre-eclampsia can cause dangerously high blood pressure, and lead to serious complications if it's not monitored and treated. 

It’s essential to contact a healthcare professional immediately, when you notice the following symptoms:

• A sudden increase in swelling in your face, hands or feet
• A severe headache
• Swelling that dramatically worsens
• Problems with your vision, such as blurring or flashing
• Severe pain just below your ribs
• Abdominal pain – especially in the upper-right section of your abdomen
• Dizziness and confusion
• Vomiting, accompanied by any of these symptoms
• Difficulty breathing

If you notice swelling in just one leg, accompanied by pain, redness, or heat, this could mean you have a deep vein thrombosis (DVT). A DVT is a blood clot, usually in your leg.

It’s critical to get medical attention immediately if you notice these symptoms. This is because people are more likely to get blood clots during pregnancy, thanks to hormone changes.

If you’re unsure whether your swelling is typical or have any concerns, it is always best to check with a professional. They’re happy to help you and keep your baby safe and healthy! It’s always better to be safe rather than sorry.

In conclusion, while uncomfortable and unpleasant, (unless it becomes harmful) pregnancy feet are simply another aspect of this phase of life. Ladies, although you may feel frustrated, try to maintain a sense of gratitude and admiration for your incredible bodies during this time… Your body – unique, strong and beautiful – is carrying and supporting the amazing miracle of life! Try your best to stay patient and enjoy the journey.