Why Your Feet Swell During Pregnancy—And How to Get Some Relief

Swollen feet in a pregnant woman for 9 months
pregnant women with swelling of the legs, pain in the legs and lying on the bed in the room. Swollen feet in a pregnant woman for 9 months

Pregnancy is a beautiful journey, but it can also come with its fair share of discomforts. One common issue that many expectant mothers experience is swelling of the feet, ankles, and legs. This swelling, known as edema, is a normal part of pregnancy due to a combination of factors. In this blog post, we’ll explore why your feet swell during pregnancy and provide some tips on how to find relief.

Why Do Feet Swell During Pregnancy?

  1. Increased Blood Volume: During pregnancy, your body produces more blood to support the growing baby. This extra blood can cause the blood vessels in your lower extremities to expand, leading to swelling.
  2. Pressure from the Uterus: As the baby grows, the uterus can put pressure on the veins that return blood from your legs to your heart. This pressure can slow down blood circulation and cause fluid to accumulate in your feet and ankles.
  3. Hormonal Changes: Hormonal shifts, particularly the increase in progesterone, can lead to water retention and swelling.
  4. Gravity: The natural force of gravity can cause fluids to accumulate in the lower parts of the body, especially when you’re on your feet for extended periods.
  5. Hot Weather: Hot and humid weather can exacerbate swelling, as it can cause your blood vessels to dilate and increase fluid retention.

How to Get Relief from Swollen Feet During Pregnancy

Feeling Puffy? 8 Ways to Reduce Swelling In Pregnancy
Image credit@ https://midwivesofnj.com/feeling-puffy-8-ways-to-reduce-swelling-in-pregnancy/
  1. Elevate Your Feet: Whenever possible, elevate your feet above heart level. This helps reduce swelling by allowing fluids to drain away from your legs.
  2. Stay Hydrated: Drinking plenty of water can help flush excess sodium from your system, reducing water retention.
  3. Wear Compression Socks: Compression socks or stockings can help improve blood circulation in your legs and reduce swelling.
  4. Take Breaks: If you have a job that requires prolonged periods of standing or sitting, try to take regular breaks to stretch and move around.
  5. Exercise Regularly: Gentle exercises like walking and swimming can help improve circulation and reduce swelling. Consult your healthcare provider before starting any new exercise routine.
  6. Wear Comfortable Shoes: Opt for supportive and comfortable shoes that allow your feet to breathe. Avoid high heels.
  7. Avoid Salt: Limit your salt intake, as excessive salt can contribute to water retention.
  8. Cool Down: Applying a cold compress to your swollen areas can provide relief. You can also soak your feet in cool water with Epsom salts.
  9. Sleep on Your Left Side: Sleeping on your left side can improve blood flow to your lower extremities and reduce swelling.
  10. Massage: Gentle foot and leg massages can help promote circulation and alleviate swelling. Be sure to use gentle, upward strokes.
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When to Seek Medical Attention

While mild swelling is common during pregnancy, it’s essential to be aware of the signs of more severe issues that may require medical attention. If you experience any of the following, contact your healthcare provider:

  • Sudden and severe swelling
  • Swelling that affects only one leg
  • Swelling accompanied by pain, redness, or warmth
  • Swelling that doesn’t improve with elevation and rest
  • High blood pressure or other concerning symptoms

In some cases, severe or sudden swelling can be a sign of conditions like preeclampsia, which require immediate medical evaluation.


Swollen feet during pregnancy can be uncomfortable, but with the right strategies and self-care, you can find relief. Remember that mild swelling is a normal part of pregnancy, but it’s always a good idea to consult with your healthcare provider if you have concerns or experience any unusual symptoms. By staying hydrated, practicing good self-care, and taking breaks when needed, you can minimize discomfort and enjoy a healthier, more comfortable pregnancy journey.

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