General Practice 2022

10 ways to get rid of swollen pés in pregnancy

Table of contents:

10 ways to get rid of swollen pés in pregnancy
10 ways to get rid of swollen pés in pregnancy

Swelling of the feet and ankles is a very common and normal discomfort in pregnancy and can start around 6 months of pregnancy and become more intense and uncomfortable towards the end of pregnancy, when the baby's weight increases and occurs increased fluid retention.

To alleviate this discomfort, it is advisable to adopt some precautions, such as drinking plenty of water, elevating your legs, reducing s alt consumption or doing light physical activities such as walking, for example, to improve blood circulation and increase elimination. of liquids.

However, if symptoms of swelling do not improve or swelling of the face, headache, or pain below the ribs occurs, seek medical help immediately or the nearest emergency room.

Some simple but effective ways to relieve swollen feet and ankles are:

1. Drink more water

To reduce swelling in the feet and ankles, you should drink more water, because when the body is well hydrated it retains less liquid. In addition, drinking more water stimulates the production of urine, which ends up eliminating excess water and toxins from the body.

How to: you should drink 2 to 3 liters of water a day, but the ideal amount can be evaluated with the obstetrician.

2. Doing foot exercises

Exercising with the feet and ankles helps to improve blood and lymphatic circulation, reducing or preventing the appearance of swelling.

How to: whenever possible, you can do foot exercises like bending and stretching your feet up and down at least 30 times, or turning each standing in a circle 8 times to one side and 8 times to the other.

3. Avoid hanging legs

Avoid hanging your legs, supporting your feet when you need to sit, improves blood circulation in the legs and helps prevent swelling in the feet and ankles.

How to: you should support your feet on a stool or use a pile of newspapers, magazines or books, so that your feet are at the same height as your thighs. In the case of jobs that require you to sit for long periods, you should get up and walk around a little every 60 minutes to help improve blood circulation.

4. Elevate your legs

Putting the legs up facilitates the return of blood to the heart, improving blood circulation and therefore helping to relieve swelling in the feet and ankles.

How to: you should lie down and place your legs up against the headboard or you can use pillows or pillows. This recommendation can be done regularly throughout the day for 20 minutes.

5. Avoid standing too long

Standing for a long time makes it difficult for blood to return to the heart, increasing fluid retention in the legs and the accumulation of fluid in the feet, which can cause or worsen swelling in the feet and ankles.

How to: you should avoid standing for more than an hour without rest, in addition to moving your legs, flexing your knees and ankles or getting up with your toes to help the calf pump blood from the legs to the heart to prevent or decrease swelling in the feet and ankles.

6. Wear comfortable shoes

Wearing comfortable shoes that do not squeeze the feet during pregnancy prevents weight overload on the feet and helps to improve blood circulation and, therefore, prevents fluid retention that causes swelling in the feet and ankles.

How to: you should avoid wearing high heels or tight shoes and give preference to more comfortable shoes such as sneakers, sneakers or orthopedic shoes, for example.

7. Practice regular physical activity

Practicing light physical activities during pregnancy, such as walking or water aerobics, helps to improve blood and lymphatic circulation in the legs and, therefore, prevents or reduces swelling in the feet and ankles.

How to: You can walk or do water aerobics for at least 30 minutes, 3 times a week, with the guidance of a physical educator.

8. Massage the feet

The foot and ankle massage helps to reduce swelling by improving and stimulating blood and lymphatic circulation, helping to eliminate excess fluid, in addition to being relaxing.

How to do it: To do the massage, apply gentle movements on the feet, ankles and also on the legs, always in the direction of the feet towards the heart. In addition, another good option to reduce swelling of the feet and ankles is lymphatic drainage, which can be done by a professional or at home.See how to do lymphatic drainage at home.

9. Wear compression stockings

Compression stockings can be worn under the guidance of the obstetrician to help facilitate the return of blood from the legs to the heart, improving blood and lymphatic circulation, preventing swelling in the feet and ankles from appearing. In addition, compression stockings reduce the feeling of tiredness in the legs.

How to: you should put on the compression stockings as soon as you wake up, still in the lying position and remove them at night before going to sleep. It is important to always consult your doctor before using compression stockings to use the most appropriate one, as there are several types and sizes.

10. Contrast bath

Another excellent option to deflate the feet and ankles during pregnancy is the technique known as "contrast bath", which is done by alternating the use of hot water with cold water, which promotes circulation in the legs and feet.

Watch the video with tips on how to do the contrast bath:

What to eat to reduce bloating

During pregnancy, you should avoid excessive consumption of s alt and foods that stimulate fluid retention, such as canned products such as tuna, sardines or peas, and sausages such as bologna, salami or ham, for example, as they contain a lot of sodium in their composition, which is used as a preservative, and can cause increased fluid retention and cause swelling in the feet and ankles.

Another way to reduce swelling in the feet and ankles is to increase the intake of diuretic foods as they help hydrate the body and eliminate excess fluids and sodium through the urine, reducing fluid retention and preventing swelling in the feet and ankles. These foods include:

  • Fruits: watermelon, pineapple, melon, orange, passion fruit, strawberry and lemon;
  • Vegetables: watercress, spinach and celery;
  • Leuminous: cucumber, carrot, pumpkin, beet, tomato and garlic.

In addition, dark green vegetables such as kale, arugula or broccoli are rich in nutrients such as potassium and magnesium, which are important for decreasing fluid retention and swelling in the feet and ankles.

These foods can be consumed in their natural form or used in the form of purees, soups, juices or teas, for example. However, many teas with a diuretic effect are contraindicated during pregnancy, such as parsley and horsetail tea, and care should be taken not to consume them. See the complete list of teas that pregnant women cannot drink.

Furthermore, it is important to eat a balanced diet during pregnancy to provide the necessary nutrients for both mother and baby. For this reason, follow up with the obstetrician and diet under the guidance of a nutritionist.

A great way to reduce fluid accumulation and prevent swelling in the feet and ankles during pregnancy is to prepare a diuretic juice.

Diuretic juice

This juice helps to reduce the accumulated fluid in the feet and ankles and can be drunk 1 to 2 glasses a day.


  • 1 medium slice of melon;
  • 200 mL of coconut water;
  • 1 cabbage leaf;
  • Ice to taste.

Preparation mode

Place all ingredients in a blender and drink immediately.

When to go to the doctor

Some symptoms may accompany swelling in the feet and ankles and may indicate complications of pregnancy, such as high blood pressure, gestational diabetes or preeclampsia, for example.

For this reason, it is important to seek immediate medical help or the nearest emergency department if you experience symptoms that include:

  • Intense swelling in the legs and feet;
  • Sudden swelling of the face, hands or feet;
  • Sudden headache;
  • Vision problems such as blurry or blurry vision, or as if you have flashing lights in your eyes;
  • Severe pain below the ribs;
  • Pain in the back of the neck;
  • Sickness or vomiting;
  • Tingling in the feet or legs;
  • Difficulty moving fingers.

Furthermore, prenatal follow-up should be performed regularly to avoid complications, ensure a smooth pregnancy and the he althy development of the baby.

Learn how to identify preeclampsia in pregnancy.

Popular topic