Ankle swelling had been a part of my life that summer. Now it was September, and I was getting closer to my due date, September 13^th. I looked at my misshapen ankles and wondered if I was going to make it. Was there anything that would help? 

If I had understood then what I know now, I would have known what to do about my swollen ankles to minimize my discomfort. 

Ankle Edema

Ankle swelling, called edema, during pregnancy is common. It usually happens because the pregnant body retains more fluid and has increased blood volume. Swelling is often worse later in the day and can be relieved by staying hydrated, elevating the feet, and avoiding long periods of standing. Factors that cause edema: 

• Fluid Retention: The body holds onto more fluid to support the growing baby and increases the amount of total body water by up to 8 liters. 
• Hormonal Changes: Hormones may affect the function of the blood vessels and fluid balance, which contributes to swelling. 
• Pressure from the Uterus: As the uterus enlarges, it can compress veins, including the vena cave, slowing blood return to the heart and causing fluid to pool in the lower extremities. 

Cause for Concern

Some swelling in normal, but some symptoms may indicate a more serious condition.

• Sudden swelling in one leg, face, or hands can signal preeclampsia or deep vein thrombosis (DVT). Contact a member of your healthcare team right away. 
• Symptoms that cause concern: Upper abdominal pain, severe headaches, or vision changes.

Be sure to check with your health care professional immediately if you experience any of these.

Nutritional Suggestions

Bananas are a potassium-rich food that may help balance fluids in the body. 

Bromelain, from pineapples has anti-inflammatory properties. 

Watermelon helps flush out excess fluids from the body. It is also rich in potassium which can help regulate fluid balance and reduce swelling. 

Omega-3 fatty acids, from fish, can help reduce inflammation and water retention. 

Supplement Suggestions

Note: Consult with your healthcare provider before taking any supplements during pregnancy. 

• Horse Chestnut contains escin which has been shown to improve blood circulation and reduce swelling by strengthening the walls of blood vessels
• Dandelion root, which is a natural aquaretic that helps the body eliminate excess fluid. 
• Nettle leaf is a natural aquaretic.
• Cranberry extract is a natural aquaretic.
• Ginger is anti-inflammatory.
• Turmeric is anti-inflammatory. 
• Grape seed extract
• Magnesium helps relax the blood vessels, improves circulation, reduces fluid retention, and eases muscle cramps.  It also has a calming effect on the body, which can help a pregnant woman relax and reduce stress. 
• Potassium helps balance fluids and electrolytes. 

Please consult your health care professional or an herbalist for help in determining which supplements would be best for your situation and how to consume them. 

Lifestyle Suggestions

Here are some tips to manage ankle swelling:

• Stay hydrated. Drink plenty of water to help reduce fluid retention. A typical recommendation for fluids during pregnancy is about ten cups a day. 
• Eat a balanced diet. 
• Get regular exercise via gentle types of exercise. Walk briskly daily or swim to improve circulation. In fact, standing or walking in a pool seems to help compress tissues in the legs. That may give you some relief of the pregnancy swelling. 
• Wear comfortable clothes and shoes. Avoid tight clothing or bands on clothes such as at the ankles or top of the calves, which make it harder for your blood to flow easily or that restricts circulation in other ways.
• Avoid long periods of standing. Take breaks or lie down with your legs raised, especially if you are on your feed for long times. 
• Leg elevation for 30 minutes a day, twice daily, can help fluid circulation back to the heart. 
• Sleep on your left side to take pressure off the large vein that returns blood from the lower half of your body to your heart. Raising your legs with pillows might also help. 
• Your healthcare professional might suggest that you wear supportive tights or compression stockings during the day. 

Note: Remember that ankle swelling usually goes away within a few weeks after your baby is born. The temporary discomfort of swelling is often forgotten with the joy of having your baby in your arms. 

Action Step

If swelling is concerning, please consult your healthcare provider.

May God bless you on your wellness journey!

Joni

P.S. Have you had edema in pregnancy? How did you manage it?