Not all foot swelling during pregnancy is normal, and knowing the difference could save your life. In this post we can help you distinguish between normal pregnancy foot swelling and dangerous warning signs. Then we’ll share additional tips to help you enjoy a healthy pregnancy!
Normal Pregnancy Foot Swelling: What It Looks Like ![pregnant woman holding foot]()
Some forms of swelling during pregnancy are normal. But why does this happen? During pregnancy, your body produces about 50% more blood and fluids to support your growing baby. All that fluid has to go somewhere, and it often settles in your feet and ankles due to gravity. This normal swelling, called edema, typically starts around your fifth month of pregnancy, and tends to increase as you get closer to your due date. It’s usually worst at the end of the hot day, and during hot weather periods.
This type of swelling, while uncomfortable, is perfectly normal. It actually serves a purpose: it helps to soften your body’s tissue you to prepare your body for delivery. But here’s what most doctors don’t tell you about normal pregnancy swelling—it should follow a predictable pattern, improving overnight after you’ve been lying down. It should affect both feet equally. If your swelling doesn’t follow this normal pattern, it’s your first warning sign that something might be wrong. And that leads us to…
Warning Signs That Need Immediate Medical Attention
The first red flag warning sign is sudden or severe swelling, especially if occurs before 28 weeks of pregnancy. While gradual swelling is normal, sudden swelling could be a sign of pre-eclampsia, a serious condition that affects both mother and baby.
The second warning sign is uneven swelling. If one foot or leg is significantly more swollen than the other, especially if it’s red or painful, this could indicate a blood clot, also known as a deep vein thrombosis or DVT. During pregnancy, your risk for these clots increases significantly due to hormonal changes and increased blood pressure in your veins.
The third warning sign is swelling that doesn’t improve overnight. Normal swelling during pregnancy should improve after a night’s sleep, since you’ve been lying down for several hours. If you wake up with severe swelling, especially if it’s in your hands and face as well as your feet, this needs immediate medical attention.
Now you know the warning signs that should lead you to seek intervention for swelling during pregnancy. But what about normal swelling? Here’s how to manage this annoying—but normal—side effect of pregnancy.
How to Manage Normal Pregnancy Swelling
First, throughout your day, try drinking more water. Improved hydration can help reduce swelling by improving your body’s ability to flush out excess fluids. Now, let’s explore a comprehensive daily routine to help you manage normal swelling during pregnancy.
Start your day with gentle ankle rotations before getting out of bed. This helps activate your calf muscles so they can act like pumps to get fluid out of your feet and ankles. Do 10 rotations in each direction with each foot.
Throughout the day, try to avoid sitting or standing for long periods. If you have a desk job, set a timer to remind you to get up and walk around every hour. When you’re sitting, elevate your feet whenever possible. The ideal position is to have them elevated above your heart, but any elevation is better than none.
Wearing the right shoes during pregnancy is also vitally important. Your regular shoes might start feeling tight as your feet swell, but resist the urge to buy larger sizes right away. Instead, look for styles with adjustable straps that can accommodate your changing foot size throughout the day. Avoid tight socks or anything that leaves marks on your legs, as this can restrict circulation and make swelling worse.
Swimming or walking in a pool can be incredibly helpful to reduce swelling. The water pressure acts like a gentle compression stocking, helping push fluid out of your feet and ankles. Plus, the buoyancy of the water takes the pressure off your joints, making exercise much more comfortable.
Additional Tools for Managing Pregnancy Swelling
Actual compression stocking can be very helpful when it comes to managing swelling during pregnancy. But here’s something crucial that most people don’t know: they need to be put on first thing in the morning, before swelling starts. Trying to put compression stockings on already-swollen feet is like trying to squeeze into pants that are too small. It’s uncomfortable and less effective.
What about massage? While a gentle foot massage during pregnancy could help manage swelling, you should never use force on already swollen areas, as this could cause damage to your swollen tissue. Instead, use gentle upward strokes, working from your feet toward your heart. And, if you’re getting a professional massage, make sure your therapist is certified in pre-natal massage.
Temperature therapy can also help manage swelling. Cool water soaks can provide relief, but avoid ice-cold temperatures as they can restrict blood flow. The ideal water temperature should feel comfortable, not shocking. Limit soaking to between 10 and 15 minutes, and always dry your feet thoroughly afterward, especially between your toes.
Diet and Exercise Adjustments to Consider
Reducing salt intake can help, but it’s even more important to increase your potassium intake through foods like bananas, sweet potatoes and leafy greens. Potassium helps balance fluid levels in your body and can help naturally reduce swelling during pregnancy.
Staying active during pregnancy can also help manage swelling. But the key is to choose the right kind of activity. Walking, swimming and prenatal yoga are all excellent options, as they can improve circulation and help prevent fluid from pooling in your feet and ankles.
Help for Dangerous Swelling During Pregnancy
Have you been trying to manage normal swelling, but are experiencing warning signs such as sudden or uneven swelling, or swelling that doesn’t improve overnight? Don’t wait to seek help. Contact our office for questions about your feet, but also reach out to your OB immediately. It’s always better to err on the side of caution.
