Why Swelling Happens
- Extra body fluid and pressure from the growing uterus can cause ankle and foot swelling (edema).
- Swelling usually increases near the end of pregnancy, at the end of the day, and during hot weather.
- Mild swelling is common, but sudden swelling—especially in the face or hands—may signal preeclampsia.
Relief Tips
- Avoid standing for long periods. Take breaks to sit and rest.
- Prop your feet up when sitting, and avoid crossing your legs.
- Stretch often if you must sit for long stretches.
- Sleep on your left side to improve circulation.
- Put on waist-high maternity support stockings before getting out of bed.
- Drink plenty of water—dehydration leads the body to retain more fluid.
- Swim or stand in a pool up to your neck to relieve pressure.
- Exercise regularly with your provider’s approval.
- Stay cool in hot or humid weather and wear breathable clothing.
Daily Routine Planner
Morning
- Drink a glass of water before caffeine to jump-start hydration.
- Put on compression stockings while swelling is minimal.
- Do ankle circles or flex-and-point exercises for two minutes per foot.
Afternoon
- Take a 5-minute walking or stretching break every hour.
- Elevate feet on a stool during remote meetings or breaks.
- Swap salty snacks for fruit, yogurt, or unsalted nuts.
Evening
- Soak feet in cool or room-temperature water with Epsom salt to ease discomfort.
- Lie on your left side with pillows under calves to drain fluid.
- Write down swelling patterns (time of day, heat, foods) to review at prenatal visits.
Nutrition & Hydration Focus
Hydration
- Aim for 8–10 cups of water daily; add lemon, cucumber, or mint for flavor.
- Limit sugary drinks that can worsen inflammation.
- Discuss electrolyte beverages with your provider if you exercise or sweat heavily.
Balanced Meals
- Pair lean protein with fiber-rich vegetables and whole grains to stabilize fluids.
- Add potassium-rich foods (bananas, sweet potatoes, beans) to help balance sodium.
- Limit ultra-processed, high-salt foods (frozen meals, fast food, chips).
Mindful Salt Use
- Season with herbs, citrus, or vinegar instead of extra salt.
- Taste food before salting; pregnancy-heightened taste buds can lead to over-seasoning.
- Ask your provider before making drastic sodium cuts, especially if you have blood-pressure concerns.
Compression & Movement Tools
Support Stockings
- Choose waist-high maternity styles for even compression.
- Check sizing charts; too-tight stockings can worsen swelling.
- Replace them every few months as elasticity decreases.
Footwear
- Wear supportive shoes with room for swelling—avoid tight straps.
- Use breathable materials and removable insoles you can wash.
- Alternate shoes daily so they dry completely if your feet sweat.
Movement Helpers
- Use a wobble board or balance cushion for gentle calf pumps.
- Schedule prenatal yoga or water aerobics if approved.
- Consider a pregnancy belly band to offload pelvic pressure.
When to Call the Doctor
- Swelling of the face or around the eyes
- More than mild swelling in your hands
- Sudden swelling anywhere in the body
- One leg much more swollen than the other
- Swelling combined with headache, vision changes, or abdominal pain
Track Your Symptoms
Log Routine
- Use a phone app or notebook to record swelling severity (mild/moderate/severe).
- Note triggers like heat, high-sodium meals, or long car rides.
- Bring the log to prenatal visits to spot trends.
Self-Checks
- Press a thumb gently into your shin or ankle; if the dent remains for several seconds, mention it to your provider.
- Monitor blood pressure at home if recommended.
- Track fetal movement daily and report decreases immediately.
FAQs
Is all ankle swelling normal?
Mild ankle and foot swelling is common. However, sudden swelling or swelling in the face or hands can be a sign of preeclampsia—call your doctor right away.
Do support stockings really help?
Yes. Waist-high maternity support stockings provide gentle compression that reduces fluid buildup. Put them on in the morning before swelling starts.
Why should I drink more water if I’m already retaining fluid?
Staying hydrated signals your body that it doesn’t need to hold onto as much fluid, which can actually reduce swelling.
Can exercise make swelling worse?
Moderate exercise approved by your provider helps circulation and can ease swelling. Avoid overheating, especially outdoors.
What if only one ankle is swollen?
If one leg or ankle is significantly more swollen than the other, contact your healthcare provider. It could be a sign of a blood clot.
Questions for Your Provider
- Is my swelling normal or could it indicate preeclampsia?
- Are there specific exercises or stretches you recommend?
- Should I limit salt or take any supplements?
- What kind of support stockings should I buy, and how should they fit?
Key Takeaways
Stay Moving
Gentle exercise and stretching support circulation.
Use Support
Compression stockings reduce fluid buildup when worn early in the day.
Hydrate & Cool
Drink water and stay cool to keep swelling down.
Call for Sudden Swelling
Face, hand, or uneven leg swelling requires immediate medical attention.
Important Medical Disclaimer
This page provides educational information only. It does not replace medical advice, diagnosis, or treatment. Always consult your obstetrician or healthcare team about symptoms.
Seek immediate care if swelling is sudden, severe, or accompanied by headache, vision changes, or pain.