Swelling During Pregnancy

If you’re expecting and you notice that your ankles are the size of your knees, don’t be alarmed. Mild swelling or edema is a natural part of pregnancy and affects about 75% of expecting mothers!

Why am I swelling?

There are a few reasons why your body may holding onto fluid in your face, legs, ankles or hands. Firstly, you produce extra fluid during pregnancy. This fluid helps to nurture you and your baby and soften the body to allow expansion with the growing uterus. You are also releasing a hormone called relaxin, which dilates the blood vessels all over your body in attempts to increase blood flow and oxygen to the baby. This extra fluid combined with the pressure of the uterus against your pelvic veins equals a recipe for not-so-cute-kankles.

*If your swelling suddenly appears in your hands and face and you notice a increase in weight (>2lbs) over a 24-hour period, it is important to contact your primary healthcare practitioner as this could be a sign of a pregnancy condition called pre-eclampsia

What can I do to prevent/reduce swelling/edema?

There are several things you can do to promote the return of blood flow to your heart and in turn reduce swelling:

1- Avoid prolonged standing/sitting 

Prolonged positions, especially ones where gravity is working against you increases the chances of blood pooling in your ankles and not finding its way back up the leg. You, along with many others, may have recently made the shift to working from home, so make sure to take several breaks throughout your day to move your body and switch positions.

2- Hydrate

This may sound counterintuitive, but believe it or not, the body retains more water when it’s dehydrated. Increasing your water intake will help your body flush out a lot of its unwanted fluids. On that same note, try to cut down on excessive sodium as salt retains water.

3- Exercise

Your muscles act as a “sump-pump” around your blood vessels, meaning when they contract, they literally squeeze blood and fluid up your body and to your heart to be recycled. Exercise doesn’t have to mean a 60-minute HIIT class daily — a simple walk can be enough to get those calf muscles working for you. Swimming is a great activity as well.

4- Try to stay cool

If you live in a humid climate (cough, Toronto during the summers, cough) this may be easier said than done. Heat expands your blood vessels, whereas cold constricts them, so something as simple as opting for an indoor seat at a coffee shop instead of the patio on a hot summer day can benefit you big time when trying to avoid swelling.

5- Prop feet up every night

Take any excuse to kick your feet up when you’re sitting. If you’re comfortable on your back, try propping your legs up against a wall for 10-15 minutes every night — this will aid in bringing all the fluid away from your legs and into your core.

6 - Compression stockings

This is a must! If you are pregnant and don’t have compression stockings, now is the time to consider them. Not only are they extremely beneficial in preventing fluid from pooling in your legs and feet, compression stockings continue to benefit you in that postpartum period where your veins and muscles haven’t fully redeveloped their elasticity back, especially if you are planning on getting on a flight in the near future.