If your shoes have started feeling a little tighter by the end of the day, you're not imagining it. Swollen feet and ankles are one of the most common, and most talked about, parts of pregnancy, especially as you move further into your second and third trimesters.
Here's why it happens, when it's worth mentioning to your healthcare provider, and five practical things that can genuinely help.
Why Does Pregnancy Cause Swollen Feet and Ankles?
Pregnancy swelling, medically known as oedema, comes down to a few things happening in your body at once:
- Your blood volume increases. During pregnancy, your body produces up to 50% more blood and fluid to support your growing baby.
- Hormones relax your blood vessel walls. This helps blood flow to your baby, but it also makes it easier for fluid to seep into surrounding tissue.
- Your growing uterus puts pressure on your veins. As your baby grows, increased pressure on the veins that return blood from your legs makes it harder for fluid to circulate back up, so it pools in your lower legs, ankles and feet.
This is why swelling tends to build through the day and is often more noticeable by evening. Gravity and hours on your feet compound the effect.
Is Swollen Feet in Pregnancy Normal?
For most women, some swelling in the feet and ankles is a completely normal part of pregnancy, particularly from around 22 weeks onward and especially in warmer weather.
That said, it's worth contacting your healthcare provider if you notice:
- Sudden or severe swelling, especially in your face or hands
- Swelling on only one side, with pain, warmth or redness (this can signal a blood clot)
- Swelling accompanied by headaches, vision changes or upper abdominal pain (these can be signs of preeclampsia)
If in doubt, always check with your midwife or doctor. They'd rather you ask than wait.
5 Ways to Find Relief From Pregnancy Swelling
- Elevate Your Feet. Whenever you get the chance, prop your feet up above heart level for 10 to 15 minutes. This gives gravity a break and helps fluid drain back toward your heart rather than settling in your ankles.
- Stay Hydrated. It sounds counterintuitive, but drinking more water actually helps reduce fluid retention, not increase it. Dehydration can cause your body to hold onto fluid more aggressively.
- Gentle Walking or Stretching. Regular, gentle movement, even a short walk or some ankle circles at your desk, helps your circulation keep moving instead of pooling in your lower legs.
- Avoid Standing for Long Periods. If your day involves a lot of time on your feet, try to build in short breaks to sit and elevate your legs where you can.
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Wear Graduated Compression Socks. Graduated compression socks are designed to be firmest at the ankle and gradually looser further up the leg, gently encouraging blood flow back toward your heart. Many women find they make a noticeable difference to how their legs and feet feel by the end of the day.
FAQs
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Is swelling worse in summer?
Yes. Warmer weather causes your blood vessels to widen, which can make swelling and fluid retention more noticeable.
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When should I worry about swollen feet in pregnancy?
Sudden, severe or one sided swelling, especially if it's accompanied by pain, headaches or vision changes, should be assessed by your healthcare provider promptly.
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Can compression socks help with pregnancy swelling?
Many women find that graduated compression socks help support circulation and reduce the heavy, tired feeling that often comes with swollen feet and ankles, especially if you're on your feet for long periods.
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