How to Prevent & Manage Swollen Ankles & Feet During Pregnancy

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Swollen ankles and feet, fuelled by more fluid retention in the body and pressure from the expanding uterus, is a common symptom during pregnancy and can be quite uncomfortable. Find useful tips to help you prevent or manage the situation…

Avoid standing or sitting for too long. Most pregnant women experience gradual swelling which gets worse towards the end of the day, especially after hours of sitting at their work desk or being on their feet. Trying to move around and putting your feet up as much as possible really help.

Some experts also recommend trying to rest for an hour each day with your feet placed higher than your heart. You may prop your feet up with pillows as you lie on the bed.

Wear comfortable shoes. Don’t compromise your comfort no matter how stylish a shoe is. It’s best to opt for comfortable shoes without tight straps or objects that may pinch as your feet swell and the shoe gets tighter in the course of the day.

Do foot exercises. While sitting or standing, NHS recommends bending and stretching your foot up and down 30 times. After this, rotate your foot in a circle eight times one way and eight times the other way. Repeat this with the other foot. Doing these help improve blood circulation and reduce swelling.

Sleep on your side. Preferably, sleep on your left side, slightly elevating your legs with pillows, as this takes pressure off the large vein that returns blood from the lower half of the body to the heart.

Wear support hose. Wearing knee- or thigh-highs that aren’t tight on top in the mornings before the swelling starts may also help and put you at better ease. Remember to avoid tight elastic-top socks or stockings as these may also prevent free flow of blood and fluids, worsening the situation.

Regular exercise. Routine exercises during pregnancy also help. Ask your doctor to recommend exercises that are safe for you if you are not sure. Meanwhile, walking and swimming will get your blood flowing appropriately and aid elimination of excess fluids by your kidneys.

Drink lots of water. Aim to drink 8 glasses of water per day. Being properly hydrated will help your kidneys function better by eliminating excess fluids, sodium and body wastes, reducing swelling.

In addition, take salt in moderation.

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Apply cold water compresses to swollen areas. This may help soothe your discomfort and reduce swelling. Massaging swollen areas may also reduce swelling.

Eat a balanced diet. A very wholesome diet, including at least five portions of fruits and vegetables every day, low fat and lean protein, will also help keep you and baby at a healthy weight, maintain proper kidney function and get rid of excess fluids.

Also, minimize or avoid consumption of processed foods as most contain high levels of salt and other additives which can make fluid retention worse.

Finally, note that sudden severe and painful swelling in the legs, ankles, hands or face, especially if in your third trimester, may be a sign of pre-eclampsia – pregnancy-induced hypertension. Sudden swelling in one leg, especially if your calf is red, tender and lumpy may also be a symptom of a blood clot in the vein – thrombosis. See your doctor immediately if your experience any of these.

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