8 ways to reduce foot swelling during pregnancy

It’s completely normal to experience some swelling in pregnancy, particularly in your legs, ankles, feet and fingers, which can often be worse at the end of the day.

Why does it happen? Your growing uterus can interrupt blood flow and cause more fluid to stay in your leg veins, with the extra liquid going into nearby tissue, like your ankles and feet, causing the tissue to swell, says WebMD. In addition, your body also makes more hormones when you’re pregnant, which can cause you to hold fluid and look puffy.

What can you do to reduce the swelling?

1. Avoid standing for long periods, says the NHS, as this can make swelling worse. Rest often and elevate your feet when you can.
2. But light exercise, such as a couple of short walks in the day, can help prevent swelling.
3. Drink plenty of water, as this helps your body remove any excess water from the body.
4. Wear comfortable socks and shoes, avoid tight straps or anything that may pinch
5. Or use compression socks, which stop fluid from building up. Start with ones with light compression, and put them on when you wake up, says
6. Do this yoga pose – place your raised legs against a wall and lie on your back or left side. The large vein that brings blood form your lower body to your heart won’t have the weight of your uterus on it.
7. Carry out gentle massage strokes towards your heart, which moves fluid away from your feet.
8. Soak in the bath with Epsom salts, which can ease the pain that may come with swelling.

You can also carry out foot exercises to help reduce the swelling, improve blood circulation and prevent cramp in your calves, which can be done either sitting or standing.

1. Bend and stretch your foot up and down 30 times.
2. Rotate each foot in a circle eight times one way and eight times the other way.
3. Stand sideways next to a wall with your feet hip-width apart. On an inhale, lift up onto the balls of your feet. As you lift your heels, try to distribute your weight evenly across the balls of your feet. Keep your inner ankles drawing upward, which will help activate your inner arches. On an exhale, imagine keeping your arches and ankles lifting as you lower your feet to the floor. Repeat 20 times, says Yoga International.

For more information, check out the NHS, WebMD and Yoga International.