Swollen Feet During Pregnancy: What’s Going On and How to Feel Better

If your feet feel tighter or look puffier than usual, you’re not alone. Many expectant moms notice swelling in their ankles and feet, especially in the second and third trimesters. It’s often just the body’s way of handling extra blood and fluid, but sometimes it signals something that needs attention.

Why Your Feet Get Puffy

During pregnancy, blood volume can increase by up to 50 %. Your heart works harder, and the extra fluid wants to settle in the lowest parts of the body – that’s usually your legs and feet. Hormones also relax the walls of your veins, making it easier for fluid to leak out into surrounding tissue.

Other common triggers include standing or sitting for long periods, hot weather, and tight shoes. If you’ve been on your feet a lot at work or have a desk job where you don’t move much, the swelling can become more noticeable.

Quick Relief Strategies

First, try to elevate your feet above heart level for 15‑20 minutes a few times a day. A pillow on the couch or a footstool works fine. Gentle movement – like a short walk or ankle circles – helps push fluid back toward your heart.

Wear loose, breathable shoes or even supportive sandals. Compression stockings can also keep fluid from pooling, but pick a light pressure (15‑20 mmHg) and avoid anything that feels too tight.

Drink plenty of water. It sounds odd, but staying hydrated stops your body from holding onto excess fluid. Aim for at least eight glasses a day, and cut back on salty snacks, which can make swelling worse.

Try a cool foot soak or a cold pack wrapped in a cloth. This can calm any throbbing and shrink the swelling a bit.

Finally, keep an eye on your weight gain. Gradual, steady gain is normal, but sudden spikes might hint at a problem that needs a doctor’s look.

While most swelling is harmless, watch for red flags: sudden or severe swelling in just one leg, pain, redness, or a feeling of warmth. Those can signal a blood clot and need urgent medical care.

If you notice swelling that doesn’t ease with these tips, or if you get headaches, vision changes, or shortness of breath, call your midwife or doctor right away. These could be signs of pre‑eclampsia, a serious condition that requires prompt treatment.

Bottom line: swollen feet are common in pregnancy, but you can keep them manageable with simple habits. Elevate, move, stay hydrated, and choose comfortable footwear. And never ignore sudden changes – your health and your baby’s health are worth a quick check‑in with a professional.