WELCOME TO WEEK 24

What to Do When Your Feet Feel Swollen and Heavy

This week, Ema shares five gentle ways to reduce swelling and take pressure off your lower body, naturally.

Why Swelling Happens

Your blood volume has increased significantly by now. Combine that with slower circulation, extra weight, and a uterus that’s putting pressure on key blood vessels and fluid tends to pool in the lower limbs.

It’s common, but manageable. These tips can help.

Lying down with your feet elevated above your heart helps fluid drain more easily. Even a few minutes can make a noticeable difference.

Try this:
Rest on your side with your feet propped on a cushion or elevated on a wall. Do this once or twice a day, or anytime you feel that heavy, throbbing sensation.

It might seem counterintuitive, but drinking more water actually helps reduce water retention. Hydration signals your body to release, not hold, onto fluid.

Goal:
Sip regularly throughout the day. Herbal teas and water-rich snacks like cucumber and watermelon can help too.

Mild compression socks can support circulation and reduce fluid build-up in the ankles and feet. They’re especially helpful if you’re on your feet for long stretches or sitting for extended periods.

Look for:
Pregnancy-safe compression with light to moderate pressure and styles that you won’t mind wearing daily.

Movement encourages better blood flow and reduces pooling in the lower body. A few slow laps around the house or a short stroll outside can help more than you’d think.

Reminder:
You don’t need a workout. Just a bit of movement, especially after sitting for a while.

Prolonged standing puts pressure on your legs and feet, especially in late pregnancy. Where possible, alternate between movement, sitting, and elevating.

Try this:
If you have to stand for a while, shift your weight from foot to foot, stretch your calves, or rest one foot on a low step.

*The content on this page is provided for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with any questions or concerns regarding your health or pregnancy.

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