Pregnancy is an exciting time, but it also comes with its fair share of discomforts—one of the most common being swelling (edema) in the feet, ankles, and hands. If your shoes feel tighter or your rings don’t fit, don’t worry—you’re not alone!
Let’s explore why swelling happens, how to relieve it, and when to seek medical attention.
Hormonal changes – Pregnancy hormones cause your blood vessels to relax, leading to fluid retention.
Pressure from the growing uterus – As your uterus expands, it slows circulation in your legs, causing fluid to pool in your feet and ankles.
Hot weather – Swelling tends to be worse in warm temperatures or after standing for long periods. While mild swelling is normal, sudden or extreme swelling can be a sign of a serious condition, so it’s important to monitor your symptoms.
Processed foods like chips, canned soups, and fast food.
Salty snacks—opt for fresh fruits and veggies instead!
Sudden, extreme swelling in your hands, face, or around your eyes.
Severe swelling in just one leg, with redness or pain (this could be a blood clot).
Swelling with high blood pressure, headaches, or vision changes.
Difficulty breathing or chest pain. If you’re unsure whether your swelling is normal, it’s always best to check with your healthcare provider.
What Causes Swelling (Edema) During Pregnancy?
Swelling happens when extra fluid builds up in your body’s tissues. This is a normal part of pregnancy, especially in the third trimester, as your body retains more fluid to support your growing baby. Here’s why it happens: Increased blood volume – Your body produces up to 50% more blood and fluids to nourish your baby.Hormonal changes – Pregnancy hormones cause your blood vessels to relax, leading to fluid retention.
Pressure from the growing uterus – As your uterus expands, it slows circulation in your legs, causing fluid to pool in your feet and ankles.
Hot weather – Swelling tends to be worse in warm temperatures or after standing for long periods. While mild swelling is normal, sudden or extreme swelling can be a sign of a serious condition, so it’s important to monitor your symptoms.
How to Reduce Swelling During Pregnancy
While you can’t completely prevent swelling, these tips can help you stay comfortable:1. Elevate Your Feet
Raise your feet above heart level when sitting or lying down. Try:- Propping your legs up on pillows.
- Taking breaks to rest with your feet elevated.
- Avoiding crossing your legs, which can restrict circulation.
2. Stay Hydrated
It may sound strange, but drinking more water actually reduces swelling by helping your body flush out excess fluids. Aim for 8-10 glasses a day.3. Move Your Body
Sitting or standing too long can make swelling worse. Stay active with:- Short walks throughout the day.
- Gentle prenatal yoga or stretching.
- Ankle circles and foot flexes to improve circulation.
4. Wear Comfortable Shoes & Clothing
Tight shoes and clothing can restrict blood flow, making swelling worse. Instead, opt for:- Supportive, low-heeled shoes with room for swelling.
- Loose, breathable clothing (avoid tight socks or compression bands).
- Maternity compression socks (especially helpful if you’re on your feet a lot).
5. Avoid Excess Salt & Processed Foods
Too much sodium causes water retention, increasing swelling. Reduce:Processed foods like chips, canned soups, and fast food.
Salty snacks—opt for fresh fruits and veggies instead!
When to Call Your Doctor
While mild swelling is normal, severe or sudden swelling can be a warning sign of a serious condition like preeclampsia (high blood pressure in pregnancy). Call your doctor if you have:Sudden, extreme swelling in your hands, face, or around your eyes.
Severe swelling in just one leg, with redness or pain (this could be a blood clot).
Swelling with high blood pressure, headaches, or vision changes.
Difficulty breathing or chest pain. If you’re unsure whether your swelling is normal, it’s always best to check with your healthcare provider.
Final Thoughts: Swelling Is Normal—But Stay Aware
Swelling during pregnancy is common and usually harmless, but that doesn’t mean it’s comfortable! Simple steps like elevating your feet, staying hydrated, and wearing loose clothing can help reduce discomfort.Most importantly, listen to your body—if your swelling seems sudden or severe, don’t hesitate to reach out to your doctor. Your health and your baby’s well-being come first!

Content Reviewed by Dr V.
Learn MoreDr. Vaheh Shirvanian, a family medicine physician and father. With over 17 years of experience, he specializes in inpatient acute hospital care, outpatient family medicine, urgent care, emergency medicine, and hospice care. Dr. V is passionate about guiding new parents through the challenges and joys of parenthood, offering compassionate and expert support at every step.
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