Coping with swollen legs and feet during pregnancy

1. Keep your feet elevated when sitting, especially for long periods of time. One easy way to do this is by putting your feet up on a footstool. If you don’t have one then you can stack up some cushions but if you’re really struggling with swollen feet then a proper footstool will really help.

2. Rest efficiently

You can easily improve blood circulation during downtime and sleep:

• Elevate your legs above heart level while reading, watching TV, or doing other seated activities. The simple change in body position decreases pressure on your veins, which no longer have to work against gravity to send blood to your heart. Use cushions for comfort and elevate in 15- to 20-minute intervals a few times a day.
• Sleep on your left side. While you can safely sleep on either side during pregnancy, the left side is often recommended to avoid putting pressure on the veins that carries blood from your lower extremities to your heart.
• Meditate. If you’re struggling to sleep then meditation can be an effective way of getting the rest you need. You can use the meditations that you learn in your hypnobirthing class at any time during your pregnancy.

3. Get your feet wet

Use cool but not cold water Cooler temperatures cause the smaller blood vessels close to your skin to constrict, which reduces blood flow to and swelling within the affected area. Water that is too cold can have the opposite effect. Whether you stand and sway or sit and dangle your feet, water therapy or swimming is a great way to relieve stress and pain.

4.Get a good pair of shoes

Unsupportive and uncomfortable shoes can cause even more leg and foot pain, plus backaches. Even if your feet return to their pre-pregnancy size, you’ll feel more comfortable in shoes that fit your feet and support your additional body weight.

5. Get a pedicure

You do need to be very careful with pedicures and foot massages during pregnancy so make sure you use a therapist who knows how to work with pregnant women. Please contact us for more information on therapists that we recommend and questions you should ask.