Swollen feet are common during pregnancy. But you may be able to reduce the swelling by increasing your potassium intake, drinking more water, and elevating your feet. A foot and leg massage might also help.
While you may be enjoying the magical time that is pregnancy — it truly is miraculous how many restroom trips you can squeeze into one day — and eagerly anticipating the arrival of your sweet little bundle, there are some less-than-magical side effects that many parents-to-be experience.
Your body is changing rapidly, which can get a little uncomfortable. One discomfort that many people experience during pregnancy is swollen feet.
Let’s talk about some simple treatments that can help reduce swelling in your feet during pregnancy, as well as when and why it might happen and when you should seek medical attention.
While swollen feet may or may not be painful, they can certainly be uncomfortable or bothersome.
You can try several simple strategies to reduce this symptom during pregnancy.
Even better: These strategies may involve snacks, a cold drink, swimming, massage, and possibly shoe shopping. That doesn’t sound so bad, does it?
1. Reduce your sodium intake
One way to reduce swelling during pregnancy is to limit your sodium (salt) intake. Salt makes your body hold on to extra water.
Try to avoid canned or processed foods, which are
Using savory herbs such as rosemary, thyme, and oregano is an easy way to add flavor to your recipes without using salt.
2. Increase your potassium intake
Potassium helps your body balance the amount of fluids it holds on to — so, if you don’t consume enough potassium, you might experience more swelling.
Your prenatal vitamin should provide some extra potassium, but it’s also important to eat good sources of dietary potassium.
Foods that are naturally high in potassium
- potatoes with the skin on
- sweet potatoes with the skin on
- bananas
- spinach
- beans
- some fruit juices, especially:
- prune
- pomegranate
- orange
- carrot
- passion fruit
- yogurt
- beets
- salmon
- lentils
3. Limit your caffeine intake
While occasional caffeine during pregnancy isn’t harmful (and hey, a person’s gotta stay awake!), drinking too much caffeine isn’t considered great for a growing baby. It can also make swelling worse.
Caffeine is a diuretic, meaning it causes you to pee more, which then makes your body think it needs to hold on to fluid.
According to the American College of Obstetricians and Gynecologists, caffeine intake of less than 200 milligrams per day (roughly the amount in one 12-ounce cup of coffee) does not seem to increase the risk of pregnancy loss or preterm birth.
Instead of caffeinated drinks, try a decaf coffee with milk or an herbal tea such as peppermint to give you a little energy boost.
And if you’re strictly monitoring your caffeine intake, don’t forget that coffee isn’t the only source — caffeine is also found in soda, chocolate, and some types of tea.
4. Drink more water
As strange as it might sound to drink more water to counteract swelling, it actually works. If your body thinks you’re dehydrated, it will hold on to even more fluid to try to compensate.
Try to drink at least 10 glasses of water every day to help your kidneys function at their best and to keep your body happily hydrated.
If it feels daunting to drink that much water, try getting a cute cup that you’ll want to keep refilling or a giant water bottle that you’ll only have to refill a couple of times per day. You might also find it helpful to take a few sips of water frequently throughout the day instead of drinking a larger amount all at once.
Consider flavoring your water with lemon, mint, or berries if that will make it more enjoyable for you.
5. Elevate your feet and rest
Even though you have a million things you want to get done before baby arrives, try to sit and put your feet up when possible.
While sitting all the time isn’t great for your circulation, standing all the time is also hard on your beautiful pregnant body.
Sitting with your feet elevated for a little while — especially at the end of the day — can help drain the fluid that has been pooling in your legs throughout the day.
6. Wear loose, comfortable clothing
Wearing clothing that’s tight — especially around your wrists, waist, and ankles — can make swelling worse. Basically, it prevents blood from circulating as easily as it otherwise would.
Try to wear loose, comfortable clothes or at least avoid clothes with tight elastic bands. Maternity maxi dresses in the summer and flowy cardigans or sweaters with joggers in the winter can be both cute and comfortable.
7. Stay cool
Especially if you’re pregnant during the hot summer months, staying indoors during the heat of the day and avoiding vigorous exercise can help you stay cool and reduce swelling.
You might also want to try wearing cooling clothing, putting cold compresses on your feet, or keeping a fan nearby.
8. Wear waist-high compression stockings
Yes, these are just about as appealing as they sound. But if you’re experiencing persistently swollen feet or need to be on your feet most of the time, you can wear waist-high compression stockings.
These stockings gently squeeze your feet and legs to help keep fluid circulating. Try to avoid knee-high compression stockings, which might be too tight in the middle of your leg and can actually make swelling worse.
9. Walk
Going for even a 5- or 10-minute walk a couple of times per day can help improve your circulation, which helps reduce swelling.
This can also be a good break in your day, and it’s a great way to get pregnancy-safe exercise.
10. Wear comfortable shoes
While you may look adorable in your high heels, late pregnancy is a good time to give them a break.
Wearing well-fitting, comfortable shoes (or even orthotic shoes) is key to reducing foot swelling and preventing hip and back problems that can arise as your center of gravity shifts and your weight increases.
Your feet might change size during your pregnancy — not only because of swelling but also because the ligaments in your body (including those in your feet) stretch during pregnancy. Some people’s feet return to their prepregnancy size afterward, but many find that their feet are permanently a half-size or so larger.
It may be annoying that one more aspect of your body is changing or that some of your beloved shoes no longer fit, but this is an excellent excuse to find some new favorites.
11. Swim
There are no studies showing that water pressure reduces swelling during pregnancy, but many people do find relief from swelling when they spend time in a pool.
Try standing or swimming in a pool where the water depth is almost up to your neck. At the very least, you’ll feel lighter and cooler and get a little exercise. You might also find that your feet and legs are less swollen.
12. Get a massage
If you have a partner who is looking for ways to be involved in the pregnancy process, here’s one way they can help.
Massage can reduce swelling by helping to circulate the fluids that tend to build up in your feet.
So grab your water bottle, put your feet up, and let your partner gently massage your feet and legs. Adding some peppermint or lavender essential oil can make this even more relaxing.
If you’re rocking this pregnancy solo or your partner isn’t the touchy-feely type, consider looking for a local massage studio that offers specialized prenatal massages. In addition to helping reduce swelling, these massages are a great way to relieve some of the stress that can come along with pregnancy.
13. Sleep on your left side
Sleeping on your left side when possible can improve blood flow, which may reduce swelling in your feet. Lying on your left side takes the pressure of your uterus off the inferior vena cava, the large blood vessel that returns blood to your heart.
When can you expect your feet to start puffing up? It usually happens later in pregnancy — so you’ll likely recognize your feet for the first half of your pregnancy or longer.
First trimester
Rapidly increasing levels of the hormone progesterone (literally “pro gestation” or “pro pregnancy”) slow down your digestion. This can cause abdominal bloating long before you have a noticeable baby bump.
You might also notice a bit of puffiness in your hands, feet, or face — but not much.
If you notice a lot of swelling this early on, especially if it comes with other symptoms such as dizziness, headaches, or bleeding, it’s best to call your doctor or midwife.
Second trimester
The second trimester begins with week 14 of pregnancy, roughly at the start of month 4. It’s not unusual to start noticing swollen feet around month 5 of pregnancy, especially if you’re on your feet a lot or if the weather is hot.
This swelling is due to the increasing volume of blood and fluids in your body. Your blood volume can increase by
While it may make your rings and shoes a little snug, all this extra fluid helps soften your body and prepare it for giving birth — and that’s exactly what you want. Rest assured that the extra fluid will rapidly decrease in the days and weeks after your baby is born.
Third trimester
Starting with week 28 of pregnancy, the third trimester is by far the most common time to experience swollen feet.
Especially as the weeks go on and you get closer to week 40, your toes are more likely to look like little sausages (yes, becoming a parent is glamorous).
Your body is continuing to build its supply of blood and fluids, which can contribute to swelling. Your uterus is also getting much heavier as your baby grows, which can slow down blood flow from your legs back to your heart. (Don’t worry — while this may be uncomfortable, it isn’t dangerous.)
Other factors that can contribute to swollen feet include:
- hot weather
- dietary imbalances
- caffeine intake
- inadequate water intake
- long periods of time on your feet
Swollen feet are a common part of pregnancy, as many fellow pregnant folks can probably tell you! So, most of the time, swelling in your feet is just another sign of all the hard work your body is doing to grow that new little life.
But swollen feet can sometimes signal a more serious concern.
One of those concerns is preeclampsia, a condition involving dangerously high blood pressure — typically 140/90 millimeters of mercury (mm Hg) or higher — that can develop during pregnancy.
Call your doctor or midwife if you experience:
- sudden swelling of your hands, your feet, your face, or the area around your eyes
- swelling that gets dramatically worse
- dizziness or blurred vision
- a severe headache
- abdominal pain, especially in the upper right section of your abdomen
- confusion
- difficulty breathing
If you experience swelling in just one leg along with pain, heat, or redness or other skin discoloration, it could mean you have a blood clot called a deep vein thrombosis. This type of clot will usually occur in your legs.
It’s important to call a healthcare professional immediately if you notice these symptoms. Pregnant people are more likely to get blood clots than those who are not pregnant (thanks once again, hormones).
If you’re unsure whether your swelling is typical or you have any concerns, it’s always best to call your doctor or midwife. They’ll be happy to help keep you and your baby safe and healthy.
Swollen feet are a very common side effect of pregnancy. Swelling is caused by increased fluid volume in your body and decreased circulation.
If you experience sudden or severe swelling, it’s important to call your doctor or midwife, as this may be a sign of something more serious. But a little swelling is definitely expected during pregnancy.
You can help prevent swelling in your feet by getting regular gentle exercise, drinking plenty of water, resting, and eating a balanced diet.
Before you know it, your shoes will fit again, and the only feet you’ll be focusing on will be those tiny baby toes!