8 Ways To Soothe Swollen Ankles During Pregnancy

One minute you’re feeling like a radiant goddess with a new life blooming inside you, and the next, you’re waddling around like a clumsy flamingo, wrestling with swollen ankles! Welcome to the exciting journey of pregnancy. Swollen ankles are as much a part of this journey as those late-night pickle cravings. But why do these pesky swollen ankles (also known as edema) show up? 

Well, as your body retains more fluid during pregnancy and your uterus expands, pressure is put on your veins, leading to swelling. We know, we know — all very interesting, but who cares if we can’t help you fix it? Don’t worry; we’ve got you covered with some tried-and-tested tips to soothe those aching feet … and a little more science behind them, too.

Understanding the Science Behind Swollen Ankles in Pregnancy

When you’re pregnant, your body produces about 50% more blood and body fluids to meet the developing baby’s needs. This fluid softens your body, allowing it to expand as your baby grows. It sounds like something out of a sci-fi flick — but it’s also kind of cool. 

… Even though it does mean that your legs and ankles might start to resemble those of an overstuffed teddy bear. Gravity worsens things by pulling all these extra fluids down your feet and ankles. Don’t fret, though — it’s a common occurrence and, with a few steps, can be managed effectively. 

1. Embrace the Magic of Compression Socks

You’ve probably seen or heard of compression socks but might have thought they were just for athletes or those with medical conditions. But compression socks can be your new best friend for fighting swollen ankles, even if the closest you’re coming to sports lately is rolling out of bed in the morning. 

These super socks work by applying pressure to your ankles and legs, promoting blood flow, and reducing fluid retention. Getting the right size is key: too tight, and they can cause discomfort. Too loose, and they lose their magic touch. 

2. Elevate Those Feet

Ever had one of those days where you just want to put your feet up and relax? Well, now you have the perfect excuse! Elevating your feet can help reduce the swelling in your ankles. It’s the simple law of gravity — lift those feet up and give those fluids a chance to redistribute. Keep your feet higher than your heart for the best results.

3. Exercise Regularly

The right kind of exercise can help get those fluids moving. Take a leisurely walk around the neighborhood, or better yet, enroll in a prenatal yoga class. Swimming is another fantastic option. The water pressure will push the excess fluid back into your veins, helping to reduce swelling. Take it easy and enjoy this special time.

4. Stay Hydrated

As if your bathroom trips weren’t frequent enough already, right? But trust us, drinking plenty of water can help with the swelling by flushing out the excess fluids and toxins from your body. Try to keep a water bottle handy at all times!

5. Get a Soothing Massage

A simple at-home massage can do wonders for your swollen ankles. Use some warm oil, start at your feet, and work your way up to your knees. Use gentle, upward strokes. This helps to move the fluid toward your heart. 

You can even enlist your partner for this. It’s a win-win situation — you get a foot rub, and they get brownie points!

6. Enjoy Maternity-Safe Spa Treatments

Foot soaks can be incredibly relaxing and help to reduce swelling. Fill a basin with warm water, add some Epsom salt and a few drops of lavender oil, and let your feet soak in for 15-20 minutes. 

For an extra fun twist, make this a part of your evening routine. Curl up with a good book, put on some soothing music, and let the foot soak work its magic. The royal treatment, right at home!

7. Proper Nutrition

You’ve heard the saying, “You are what you eat.” Well, when you’re dealing with swollen ankles, the saying takes on a whole new level of relevance. Some foods can act as natural diuretics, helping to reduce water retention. 

On the other hand, foods high in sodium can cause your body to hold onto more water, so you might want to limit those. 

8. Wear Comfortable Shoes

Now is the time to embrace comfort over fashion. Your feet will thank you, we promise! Choose shoes with good support and a bit of room to accommodate the swelling. Ditch those heels and tight shoes for now. In fact, why not make the most of it and get yourself a pair of fluffy, comfortable slippers? 

Say Goodbye to Sore and Swollen Ankles!

Swollen ankles aren’t exactly the most glamorous part of pregnancy. But remember, this journey is filled with ups, downs, and puffy feet. Try these strategies to find what works best for you. 

And remember not to be too hard on yourself — after all, every swollen ankle, every late-night craving, every kick, and every hiccup all add up to one thing — the magical journey of growing and nurturing a new life. With some handy tips in your arsenal, those swollen ankles don’t stand a chance!