Pregnancy swelling could happen at any time, but it most often presents itself during month 5, and gradually increases as you enter the third trimester.
Other contributing factors include:
During gestation, your body produces 50 percent more blood and other fluids to meet the demands of your growing baby. Their production aids in both fetal development and delivery. These fluids soften tissues in surrounding areas to accommodate your baby as they increase in size while priming your joints and pelvic area for labor.
Unfortunately, this process leads to swelling, or edema, which can affect your face, hands, ankles, legs, and feet. Hormonal changes and impaired blood flow (due to increased pressure on the veins) are also responsible for pregnancy swelling.
To alleviate its effects, try to stay off your feet as much as possible, particularly in the evening. Gravity aggravates your symptoms by causing excess fluids to collect in your ankles, legs, and feet.
Here are a dozen foolproof tips for reducing swelling during pregnancy:
Whenever possible, sit and relax (or even lay down), with your legs elevated. Occasionally rotate each foot at the ankle to gently flex and stretch your calf muscles.
Buy supportive stockings or tights to wear during the day. These products are specially designed to maintain healthy blood flow in your legs.
Take a walk, ride a stationary bike, or go swimming regularly in order to stay physically active. Further reduce pregnancy swelling by incorporating the exercises below into your routine:
These may be done while standing or sitting, and will boost circulation and prevent muscle cramps.
Try sleeping on your left side each night, with both legs slightly elevated. This position releases the pressure on your inferior vena cava, which returns deoxygenated blood from the legs to the heart.
Although little research exists on the benefits of water pressure on swollen ankles, it’s believed that walking or standing in the pool compresses leg tissues. It should provide at least temporary relief from pregnancy swelling.
Ironically, drinking lots of water serves to flush excess fluids out of your body and decreases retention. The Institute of Medicine recommends consuming roughly 10 cups (2.4 liters) of fluids per day when you’re pregnant.
Clothing that fits snugly around your calves and ankles will restrict the flow of blood through your legs and feet. Steer clear of socks, tights, or stockings with elastic bands, and ditch the high heels in favor of a pair of comfy, supportive sneakers.
When the weather’s hot, sticky, and humid, remain indoors to avoid a pregnancy swelling flare-up.
An ice pack or cold compress on the affected area can lower your temperature while reducing pain and swelling.
The excessive consumption of sodium triggers water retention and swelling. Lower your sodium intake by cutting out processed and packaged foods, which are also loaded with sugar and saturated fat.
In addition to its harmful effects on the health of your baby, smoking has been linked to bone loss, joint deformity, and painful swelling.
Certain research studies have found that reflexology and foot massage offer an effective remedy for pregnancy swelling. The practice involves putting pressure on specific areas of the ears, hands, and feet.
Mild ankle and foot swelling during pregnancy is to be expected. However, sudden and painful swelling, especially in just one leg, may be a sign of deep venous thrombosis or a blood clot.
At times, sudden swelling is also indicative of preeclampsia. It’s a potentially serious condition that affects women, particularly those with chronic illnesses, late in their pregnancy.
Be sure to contact your doctor immediately if you experience any of these symptoms:
In general, swelling during pregnancy is a common occurrence for most women. Do everything you can to lessen its impact on your body, and seek medical attention if the condition worsens.
