Suffering with swollen feet during pregnancy? Here are some home remedies that can offer relief, naturally and without any toxic chemicals!
When women think about getting bigger sizes for pregnancy, they’re thinking about their clothes. However, not many women realize that they’re going to need bigger sizes in shoes too!
As your pregnancy advances, it’s not just your belly and breasts that get bigger, your feet grow a little too. This is thanks to swelling, mostly due to fluid collection in the ankles and feet.
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What causes swollen feet during pregnancy?
When you’re pregnant, your blood volume increases by almost 50% and your hormones also cause increased fluid retention. These extra fluids prepare the body for childbirth, a normal part of pregnancy. As the uterus gets heavier, blood flow from the legs slows down, leading to more fluid collecting in the feet.
Another reason is the hormone relaxin, whose job is to loosen up the tendons, ligaments, muscles and joints in preparation for childbirth – this applies to the ligaments and tendons in the feet as well.
Swollen feet during pregnancy start becoming visible around the 5th month and increase towards the third trimester. Other factors contributing to swollen feet include hot weather, standing too long and diet changes, like less water and too much caffeine. Swelling also tends to increase toward the end of the day.
Signs of Swollen Feet During Pregnancy
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While swelling is usually seen in the lower parts of the body, like the feet, it can also be seen in the face or hands. Here are other signs of swollen feet during pregnancy:
- Feet looking puffier than usual
- Skin on the affected area looking stretched or shiny
- On pressing, the skin dimples and stays that way
- Discomfort, especially during movement
- Shoes don’t fit anymore
This swelling may look unsightly and be uncomfortable and inconvenient, but it’s generally harmless, both for Mom and the baby. However, in some cases, this can be a sign of a serious issue called pre-eclampsia, a complication of high blood pressure. Pre-eclampsia requires a hospital stay till childbirth, and if left untreated, it can damage the liver or kidneys and even be fatal.
Here, we talk about some simple home remedies to treat swollen feet during pregnancy without having to resort to chemicals or spend a lot of money.
15 Tips for Swollen Feet During Pregnancy
1. Avoid sitting or standing for long
When you’re pregnant, standing for a long time puts a lot of pressure on your feet, thanks to the increased weight of the baby and body fluids. Instead of standing continuously for a long time, break it up by sitting down or walking to take the strain off your feet. At the same time, sitting too much can also hurt your circulation, so get up occasionally and move around if you have a desk job.
2. Wear compression socks
Compression socks relieve swollen feet during pregnancy by increasing pressure in the legs and moving some excess fluid back to the rest of the body. These socks also prevent the formation of varicose veins, and the gentle pressure on the feet reduces achiness. Choose socks with 15-20mmHG compression and avoid anything with a tight band.
3. Wear supportive shoes
It’s a hard pill to swallow, but your feet may change permanently during pregnancy, becoming wider and flatter. This means your favorite shoes may not fit anymore, so it’s time to get some new kicks. The American College of Obstetricians and Gynecologists suggests choosing comfortable shoes with a low heel and good arch support. Shoes with mesh fabric are breathable, and it’s a good idea to choose slip-on shoes that don’t require you to bend. Avoid anything with tight straps or laces that may trip you up.
4. Elevate your feet
You know sitting or standing for too long can worsen swollen feet during pregnancy, so you need to schedule regular rest breaks. Make the most of these breaks by putting your legs up. Elevate your feet above heart level when you’re reclining or sitting to reduce pressure on your veins. You can use your regular pillows and cushions or even rolled towels to elevate your feet.
5. Sleep on your left side
During pregnancy, it is often recommended to sleep on your left side to avoid excess pressure from your uterus on your inferior vena cava. Lying on your left side improves blood flow and circulation, which in turn reduces swelling in your feet. Use an extra pillow if you think you need more support for your back or abdomen.
6. Soak your feet
Few things can feel as relaxing as soaking your feet, but a good foot soak can also reduce swelling in your feet. Fill a tub with cool water – cold water can make the swelling worse. Add half a cup of Epsom salt and an essential oil like lavender or rosemary. Immerse your feet and ankles in the water and relax for 20 minutes. Another option is to swim or simply stand or walk in a pool – this relieves swelling in the feet and is also a light exercise.
7. Take regular walks
One of the best ways to relieve swollen feet during pregnancy is to take a walk outdoors. Walking during pregnancy has many other benefits, like improving sleep, reducing constipation, boosting mood and speeding post-delivery recovery. Besides these, it also improves blood circulation in the legs, relieving swelling and discomfort.
8. Do foot exercises
An easy way to get instant relief for swollen feet is to do foot exercises, which can be done while you’re sitting and relaxing. Stretch out your legs and flex your feet, then release. Repeat a few times. Another exercise is to rotate each foot 8 times, first clockwise and then counter-clockwise. This improves circulation and prevents cramps in the calves.
9. Reduce sodium intake
It can be tempting to feast on your favorite processed foods when hunger pangs strike during pregnancy, but this can make your feet’s swelling worse! Processed foods are quite high in sodium, which increases fluid retention and swelling. Choose homemade meals over readymade ones, and cut down on added salt. Choose other ways of seasoning your food, like herbs and spices and you won’t miss the salt.
10. Increase potassium and magnesium intake
While cutting sodium from your diet is important, it’s just as crucial to increase your potassium intake. Potassium is a mineral that balances the fluid content in the body, and magnesium prevents fluid retention. A deficiency in either mineral can cause swollen feet during pregnancy. Include foods like almonds, cashews, potatoes, sweet potatoes, bananas, lentils and salmon in your diet.
11. Stay hydrated
Yes, swelling is caused by fluid retention, so is more fluid the answer? As contradictory as it sounds, it’s true! When you’re dehydrated, your body tends to hold on to any fluid even harder, leading to more retention and swelling. Pregnant women are expected to drink about 10 glasses of water a day. Maintaining this will ensure your kidneys function properly, you have enough energy and your swelling is under control.
12. Reduce caffeine
You may have already cut down on coffee after realizing you’re pregnant, but if you haven’t, it’s time now! Caffeine is a diuretic, which means it increases your frequency of urination, dehydrating you and making your body retain more fluid. If you absolutely need your cuppa, switch to decaf coffee or try teas like chamomile or peppermint. Remember, not all herbal teas are safe during pregnancy, so consult your doctor first.
13. Stay cool
Hot weather can worsen swollen feet during pregnancy, so it’s important to stay cool, especially during summer. Stay indoors during the hours of peak sunlight, usually from 10:00 AM to 4 PM. Avoid vigorous exercise and stay in a cool room with a fan or AC running. You can also apply cool compresses on your feet for some relief from the discomfort.
14. Wear comfortable clothing
Tight clothing that binds around the waist or ankles can affect blood circulation and lead to swelling in the feet. Avoid anything with tight elastic bands or ties and choose loose, flowy tops and dresses. Opt for maternity pants that have abdominal support instead of restrictive jeans so your blood can flow easily and you can move comfortably.
15. Get a foot massage
One indulgence that’s truly worth your while during pregnancy is a foot massage. Even if you don’t want to go to a massage parlour, a family member can do it for you. Massaging the feet stimulates blood circulation and promotes lymphatic drainage, reducing swelling. Adding some essential oil like lavender to the massage oil can make it a more relaxing experience. Be sure to massage towards the heart with firm but gentle pressure.
These home remedies are great to treat swollen feet during pregnancy that occurs due to natural causes like increased blood volume and relaxing of tendons and ligaments. However, sometimes, swelling can be a sign of something more serious. Call your doctor immediately if you notice any of these symptoms:
- Sudden swelling of the face, around the eyes or the hands
- Swelling that gets worse drastically
- Swelling in just one leg with redness and pain
- Dizziness or general confusion
- Severe headache
- Blurred vision or flashing lights in the eyes
- Difficulty breathing
- Severe pain below the ribs or in the upper abdomen
- Severe heartburn
- Nausea or vomiting
These symptoms could indicate serious conditions like pre-eclampsia or deep vein thrombosis (DVT). Both of these conditions require immediate medical attention, so get to the ER right away if you notice any of them.
References:
- National Health Services UK (NHS)
- American Journal of Physical Medicine and Rehabilitation
- UT Southwestern Medical Center
- American College of Obstetricians and Gynecologists
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