How to Reduce Swelling During Pregnancy

Pregnancy is a time of extraordinary transformation, emotionally, mentally, and physically. And while many of these changes are expected, swelling during pregnancy can catch you off guard. If you’ve noticed your ankles and feet looking puffier than usual or your rings feeling snug, you’re not alone. About 80% of women experience swelling during pregnancy, particularly during the second and third trimesters.

This swelling, called edema, is a normal part of pregnancy for most, but that doesn’t mean you have to suffer through it. At FemFirstHealth, our team is here to support your overall wellness. We can help you reduce swelling during pregnancy in safe and effective ways.

Why do you swell during pregnancy?

• Increased blood volume: Your body produces about 50% more blood and bodily fluids during pregnancy to support the growing baby. That extra fluid can accumulate in the tissues, leading to noticeable swelling, especially in the face, hands, or feet.

• Hormonal effects: Progesterone and estrogen cause sodium retention and vessel dilation, exacerbating fluid buildup.

• Uterine pressure: Increased pressure from the uterus can slow blood flow, especially through the large vein that returns blood from your lower body to your heart (known as the inferior vena cava). This can further contribute to swelling and even the risk of blood clots or deep vein thrombosis (DVT) in some cases.

• Pre-eclampsia warning: It’s also important to be mindful of sudden swelling, especially if it’s accompanied by headaches, changes in vision, or high blood pressure, as this could be a sign of pre-eclampsia and warrants immediate medical attention.

How to Treat Swelling During Pregnancy

Today, we are sharing safe and practical ways to treat swelling during pregnancy to help you feel more comfortable in your body.

1. Move Gently and Often

Movement is key to promoting blood flow and supporting the veins that return blood from your legs back to your heart. Try gentle walks, prenatal yoga, or pelvic floor exercises that are tailored to your trimester. Avoid standing for long periods, which can cause fluid to pool in your lower extremities.

2. Elevate Your Legs

When resting, prop your legs elevated on pillows or a cushioned stool. Elevating your legs helps reduce pressure on the inferior vena cava and encourages fluid to return into your lymphatic and venous systems. It’s a small habit that can make a big difference.

3. Lymphatic Drainage Massage

Lymphatic drainage massage is a gentle, specialized technique that can significantly help reduce swelling during pregnancy by encouraging the movement of fluid through your lymphatic system. When performed correctly, it can improve blood flow, decrease fluid retention, and support overall comfort.

It’s essential that this type of massage is only performed by a certified therapist. Only a specialized healthcare professional will understand how to adapt techniques to your trimester and medical history, ensuring that both mama and baby remain safe. At FemFirstHealth, our Certified Lymphedema Therapist offers this evidence-based approach as part of our holistic pregnancy support.

4. Wear Compression (When Advised)

Many women find gentle relief from swelling with compression socks or leggings. These garments support your lymphatic and venous systems, making it easier for your body to move fluid out of your legs and feet.

When choosing compression wear during pregnancy, it’s important to look for graduated, maternity-friendly styles that offer support without feeling overly tight. Garments that are too restrictive, especially around the waist or legs, can actually make swelling worse.

One of our go-to brands for compression is Elastique Athletics. Their thoughtfully designed compression leggings offer just the right balance of support and comfort.

5. Hydrate and Nourish

It might seem counterintuitive, but drinking plenty of water actually helps reduce swelling during pregnancy. Staying hydrated supports your kidneys and keeps your body’s fluid balance in check.

Eating a balanced diet rich in potassium (like bananas and sweet potatoes) and low in excess sodium is also beneficial for pregnancy swelling.

6. Know When to Seek Help

A sudden increase in swelling, especially in your face and hands, could be a red flag. It’s important to check in with your healthcare provider to rule out more serious conditions like pre-eclampsia or deep vein thrombosis.

Whole-Body Care for Every Trimester

At FemFirstHealth, we believe that feeling informed and empowered during pregnancy can transform your experience. Swelling might be common, but it doesn’t have to take away from your sense of ease. Through gentle movement, smart lifestyle choices, and professional support, you can treat swelling during pregnancy.

If you're navigating pregnancy in NYC and looking for personalized care, our team of pelvic floor physical therapists is here for you. From managing discomfort to preparing for birth and recovery, we’re your trusted partner in pregnancy.

Book an appointment today and discover the FemFirst difference.

Have more questions about managing swelling during pregnancy? Schedule a free 15-minute phone consultation with one of our specialized therapists today.