Pregnancy Swelling

If you’re expecting and notice that your ankles are swelling to the size of your knees, don’t worry! Mild swelling, or edema, is a common part of pregnancy, affecting about 75% of expectant mothers.

Why Am I Swelling?

During pregnancy, your body holds onto extra fluid to support both you and your baby and to soften tissues as your body expands to accommodate the growing uterus. Additionally, a hormone called relaxin is released, which dilates your blood vessels to increase blood flow and oxygen to your baby. This extra fluid, combined with the pressure from the uterus on your pelvic veins, can lead to swelling in areas like your face, legs, ankles, and hands.

Important note: If you notice sudden swelling in your hands and face, along with a weight gain of more than 2 pounds in 24 hours, contact your healthcare provider as it could be a sign of pre-eclampsia.

How to Prevent or Reduce Swelling/Edema:

1. Avoid Prolonged Standing/Sitting:
   Staying in one position for too long increases the likelihood of blood pooling in your ankles. Be sure to take breaks and move around frequently, especially if you’ve transitioned to working from home.

2. Hydrate:
   Although it seems counterintuitive, drinking more water helps your body flush out excess fluids. Also, try to reduce your salt intake, as sodium causes water retention.

3. Exercise:
   Physical activity, even something as simple as walking, helps your muscles act as a “pump” to move fluid back to your heart. Swimming is also a great low-impact option to reduce swelling.

4. Stay Cool:
   Heat causes your blood vessels to expand, making swelling worse. Opt for cool, indoor environments when possible, especially in humid climates.

5. Elevate Your Feet:
   Whenever you’re resting, take the opportunity to prop your feet up. Try lying with your legs elevated against a wall for 10-15 minutes each night to help reduce fluid buildup.

6. Wear Compression Stockings:
   Compression stockings are essential during pregnancy to prevent fluid from pooling in your legs and feet. They’re especially helpful postpartum when your veins and muscles are still recovering and are a must if you’ll be flying soon.