Feet Swelling in Pregnancy: Why It Happens and How to Reduce It

By the end of the day, many moms-to-be notice their ankles and feet puff up, making shoes tight and walking uncomfortable. Swollen feet during pregnancy are very common, especially in the second and third trimester. While usually harmless, it helps to understand why it happens, when it can worsen, what helps, and when swelling might signal something more serious.

What Causes Swollen Feet in Pregnancy?

• Increased blood and fluid volume: Your body produces almost 50% more blood and fluids during pregnancy to support your baby. Some of this fluid naturally pools in the legs and feet.
• Uterine pressure on veins: As the uterus grows, it presses on pelvic veins, slowing blood return from the legs and ankles.
• Hormonal changes: Progesterone relaxes blood vessel walls, making it easier for fluid to leak into tissues.
• Heat and gravity: Warm weather, long hours standing, or sitting without breaks worsen swelling.

👉 According to the American College of Obstetricians and Gynecologists (ACOG), mild swelling of the feet and ankles is a normal part of pregnancy and usually not a cause for concern.

 

When Can Swelling Get Worse in Pregnancy?

Swelling tends to increase in the second and third trimesters, especially:

• By the end of the day, after long hours of standing or sitting.
• During hot weather, when blood vessels dilate.
• After salty meals, which make the body retain more fluid.

Swelling may also worsen in certain pregnancy-related conditions:

• Gestational Hypertension or Preeclampsia: Sudden swelling in the face, hands, or eyes, often with headaches or vision changes.
• Gestational Diabetes (GDM): Poorly managed blood sugar can increase fluid retention.
• Deep Vein Thrombosis (DVT): One-sided swelling with pain, redness, or warmth may indicate a blood clot.

 

How Do You Know If Swelling Is Normal or a Warning Sign?

Normal swelling:

• Gradual, mild puffiness in feet and ankles.
• Worse in the evening or in hot weather.
• Improves with rest, elevation, or cooling remedies.

Warning signs (call your OB-GYN):

• Sudden or severe swelling in the face, hands, or around the eyes.
• Swelling with headaches, blurred vision, or dizziness.
• One-sided swelling in the leg, especially with pain or redness.
• Rapid swelling that doesn’t improve with rest.

What Remedies Help Reduce Swollen Feet?

1. Elevate Your Feet

Rest with feet propped up on a pillow or stool for 15–20 minutes. Elevation helps fluid flow back toward the heart.

2. Keep Moving

Gentle walks, stretching, or ankle circles improve circulation. Avoid staying in one position for too long.

3. Stay Hydrated

Drinking water reduces fluid retention. Dehydration makes your body hold on to salt and water, worsening swelling.

4. Wear Comfortable Footwear

Choose cushioned, supportive shoes. Avoid heels or straps that restrict circulation.

5. Try a Cool Soak or Compress

Soak feet in cool (not icy) water for 10–15 minutes or apply a cold compress to ease puffiness.

6. Adjust Salt Intake

Too much sodium increases swelling. Cut back on processed foods and balance meals with fresh fruits and vegetables.
⚠️ Always consult your OB-GYN before making major diet changes.

7. Consider Compression Stockings (With Medical Advice)

Graduated compression stockings can improve circulation, but should only be used if recommended by your OB-GYN.