12 Best Ways to Reduce Swollen Feet During Pregnancy

Learn 12 ways you can reduce swollen feet during your pregnancy!


Can’t fit your shoes anymore? Can you even recognize your own feet?

It can feel a bit scary, huh? A little off (to say the least!).

Swollen feet during pregnancy is far from comfortable.

It makes working in and outside of the home harder.

I remember being pregnant with twins in my last trimester and even waddling became painful at times!

Pregnancy already comes with so many challenges during each trimester.

While swelling in your feet doesn’t seem like a good sign, in a way-it is. It usually means you’re nearing the end of your pregnancy.

There’s even more good news!

There are things you can do to prevent your feet from swelling during the remainder of your pregnancy.

Here are 12 ways you can reduce swollen feet.

What Causes Swollen Feet During Pregnancy?

Edema (swelling in the hands, feet, and ankles) is pretty common during pregnancy. It tends to happen a lot more for women during their third trimester.

So what causes swelling in the feet during pregnancy?

Basically, now that you’re pregnant, your body is producing more fluid than it normally would otherwise. Excessive walking can cause swelling in your feet, especially if you live in a hotter climate.

Ways to Reduce Swollen Feet During Pregnancy

1. Reduce the Amount of Time You Stand

The more time you spend standing, the more likely the swelling will increase. As much as possible, try to lessen the amount of time you stand and walk.

2. Elevate Your Feet

When you sit, try to keep your feet elevated as much as possible. Propping your feet up on an ottoman or another chair with pillows will help reduce the level of swelling.

If you work at a desk during your day job, try to keep your legs elevated while you sit at your desk.

If you spend the majority of your working shift standing up, try to sit during your breaks and kick those feet up. Even elevating your legs for a short amount of time can help reduce swelling.

3. Exercise

When you’re dealing with swollen feet, it’s important to stay active (at least on a small scale). It can be hard if you have a job that doesn’t require you to get up and move around much.

And, make sure to wear supportive shoes while pregnant!

If you want to reduce swelling you have to get up and get moving, mama. Check out these three simple exercises you can do:

Water Aerobics

Love to swim? Studies show that water aerobics actually do help reduce swollen feet during pregnancy.

Getting your body moving in water is also very relaxing and a great way to maintain mental clarity.


But isn’t walking the same thing as exercising?

Yes! But the difference is that walking improves the circulation of blood in your body which helps relieve water retention.

Be careful though, because you can overdo it. Keep in mind that walking too much can actually make the swelling in your feet worse.

15-30 minute walks 2-3 times a day is enough. This includes the accumulated time you spend grocery shopping and running errands.

Ankle Rotations

Ankle rotations help improve the blood flow in the veins within the foot. To do this exercise, start with one foot at a time. Rotate the right foot up and down 10 times. Then to the right 10 times, and then to the left 10 times. Do this every 2 hours for a total of 2-3 minutes on each leg.

4. Soak Your Feet

Tub soaks are awesome, right?! If you’re not soaking your feet as well, you’re missing out, mama.

Not only is soaking your feet relaxing, but it also helps reduce foot swelling. Soak your feet in cool water multiple times per week with epsom salt.

5. Drink More Water

Initially hearing this advice, I became more confused as to how this would help reduce swollen feet. I mean, aren’t we trying to get the water out?! But it does in fact work!

When you increase your water intake, your kidneys will no longer store excess water in your body that is not necessary. But when you’re dehydrated, your kidneys will do the opposite, and hold on to excess water (which then ends up getting stored in your feet).

6. Massage

Try giving yourself a gentle foot massage several times a week.

7. Drink Dandelion Tea

Dandelion tea has been used to cure foot swelling. This is a natural herb and should be consumed twice per day.

8. Eat Foods High in Potassium

Foods that are rich in potassium help level out water and sodium retention in the body. Take your pick from some of these foods that have high levels of potassium:

  • Bananas
  • Kiwi
  • Avocado
  • Spinach
  • Celery
  • Artichokes
  • Cabbage
  • Papaya
  • Sun dried tomatoes

9. Drink Less Caffeine

Drinking caffeine increases dehydration and water retention. So in effect, consuming caffeinated beverages works against you.

I know it is hard to stop drinking your favorite caffeinated drinks cold turkey (like coffee maybe?? :))

But try to replace those drinks you love with something more healthy. For example, replacing sodas with teas or smoothies.

10. Lie on Your Left Side

When you’re laying in your bed, lay on the left side of your body rather than the right side. This will improve your overall blood circulation in your body.

11. Eat Healthy

Diet affects so many things relate to how our bodies feel and function. Junky processed foods contribute to swelling while eating healthy foods helps keep the swelling at bay.

Make sure you’re consuming enough of the right fruits and vegetables that are high in essential vitamins and minerals.

12. Don’t Wear Tight Socks

Avoid wearing tight fitting socks that have bands around them since it limits the quality of circulation in the foot.

Reduce Swelling for Good

There you have it, mama! There are (thankfully!) remedies for swollen feet after all. You may not get relief in one day. But if you stay devoted to one or a couple of these regimens, you’ll likely experience some relief.

Just remember swollen feet is only temporary and it won’t last forever. Although it’s not easy, finding inspiration daily through motivational quotes and pregnancy sayings can help you to get through your hard days. 

Remember that you’re a rockstar, mama! Once your baby is finally here and in your arms, you probably won’t remember your pregnancy symptoms for very long. In fact, you’re likely to feel it was well worth it!

Over to you, mama! What are your best ways to reduce swollen feet during pregnancy?

Share with us in the comments below!

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