Swelling in Hands and Legs During Pregnancy: Comfort & Care Guide

What Is Edema During Pregnancy?

As someone deeply interested in pregnancy-related topics, I understand the unique challenges expecting mothers face, especially when it comes to physical changes. Among these, swelling in pregnancy or edema—is a common concern that can cause discomfort, particularly in the legs, feet, hands, and ankles.

Edema occurs when excess fluid builds up in body tissues, leading to noticeable puffiness. This condition is normal during pregnancy, as the body produces more blood and bodily fluids to support the needs of the developing baby.
If you’ve noticed swollen and sore hands during pregnancy or discomfort in your feet, you're not alone. But how can you find a balance between comfort and care during this period? Let’s dive into the causes, symptoms, and ways to effectively managen foot and ankle swelling during pregnancy.

Causes of Swelling in Hands and Legs During Pregnancy

Several physiological changes during pregnancy contribute to pregnancy fluid retention in the legs and other areas of the body:

• Hormonal Changes: Hormones like progesterone relax blood vessel walls, slowing circulation and causing fluid buildup. Read our other article and learn more about hormonal changes during pregnancy.
  
  


• Pressure on Veins: As the uterus grows, it puts pressure on the veins in the lower body, especially those in the pelvis and legs. This compression restricts blood flow back to the heart, leading to fluid pooling in the lower extremities. This causes foot problems during pregnancy, such as swelling and soreness.
  
  


• Sodium and Water Retention: During pregnancy, the body naturally holds onto more sodium and water to support increased blood volume and maintain fluid balance. This process is driven by hormones such as aldosterone, which rise during pregnancy and signal the kidneys to conserve sodium and water. As a result, tissues retain extra fluid, which shows up as swelling. Eating too many salty foods can worsen edema because the body compensates by storing even more water. When fluid retention becomes excessive, it can lead to noticeable swelling, heaviness, and discomfort in the hands, feet, and legs.

When Does Swelling Begin During Pregnancy, and What Are Its Symptoms?

Save

While foot and ankle swelling during pregnancy is common, it’s essential to distinguish between normal symptoms and signs that require medical attention:

It is normal to experience mild swelling in the feet, ankles, and hands during pregnancy, especially towards the end of the day. This puffiness usually reduces after resting or elevating your legs. However, not all swelling should be dismissed as typical. You should be concerned if the swelling is sudden, painful, or occurs in the hands or feet without apparent reason. Persistent swelling that doesn't improve with rest could also indicate an underlying issue. Additionally, if severe swelling appears along with symptoms like headaches, vision changes, or persists after labor, it might indicate a serious condition known as preeclampsia. 

Recognizing the warning signs of preeclampsia early is essential, and immediate medical attention is advised in such cases to ensure the health and safety of both the mother and baby. For a deeper understanding of how to recognize symptoms and protect your health, our guide on managing preeclampsia explains the risks, warning signs, and essential steps for expecting mothers.

Prolonged standing can increase fluid buildup in the legs because gravity causes blood and fluids to pool in the lower extremities, leading to swelling and discomfort. This happens as the veins struggle to return blood efficiently to the heart, especially during pregnancy or in people with poor circulation. In contrast, rest—especially with legs elevated—helps reduce fluid buildup by promoting better blood flow back to the heart and allowing excess fluid to drain from the tissues. Alternating between standing and sitting or elevating the legs regularly can help minimize swelling and improve comfort.

Seven Natural Remedies to Reduce Pregnancy Swelling

You don't have to endure swollen ankles during pregnancy without seeking relief. Here are some natural remedies for swollen feet during pregnancy and practical strategies to manage swelling effectively.

Save

1. Elevate Your Feet

Think of it as a mini spa break! Rest on the couch with your feet propped up on a pillow or ottoman, or place a rolled blanket under your calves in bed. Elevating your feet above heart level encourages fluid to move back into circulation instead of pooling in your ankles.
Pro tip: Pair this with a warm cup of herbal pregnancy-safe tea for a double dose of relaxation.

2. Wear Comfortable Shoes

Say goodbye to tight flats and high heels for now. Supportive sneakers or cushioned sandals with arch support help reduce painful swelling and keep your posture aligned.

Example: Many moms-to-be swear by slip-on sneakers with memory foam for errands or maternity yoga sandals for around the house.

3. Stay Hydrated

It sounds backward, but drinking more water helps your body release excess fluid. Aim for 8–10 glasses a day.

Quick hack: Infuse your water with cucumber or lemon slices — both have natural anti-inflammatory properties and make hydration feel refreshing.

4. Avoid Standing for Long Periods

If your job or daily routine has you on your feet, try alternating between sitting and standing. Even small breaks to sit down or put your feet up for 5 minutes can make a big difference.

Idea: Set a timer to remind yourself to change positions every 30–40 minutes.

5. Exercise Regularly

Gentle movement improves circulation and keeps swelling down. Walking, swimming, and prenatal yoga are all safe, low-impact ways to stay active.

Example: Prenatal yoga stretches like “legs up the wall” not only ease swelling but also help with backaches.

6. Balanced Diet

What you eat plays a big role in managing pregnancy swelling. Foods high in potassium (bananas, avocados, spinach) balance fluids, while lowering sodium intake prevents your body from holding onto water. Snack idea: A banana with almond butter is a quick, potassium-rich pick-me-up. Nutrition is one of the keys to supporting wellness and managing swelling naturally. Explore our pregnancy diet plan for guidance.

7. Bonus Comfort Tricks

• Compression socks: Gentle compression encourages blood flow and reduces swelling — especially if you’re sitting at a desk or traveling.
  
  


• Cool foot soaks: Soak your feet in a basin of cool water with a few drops of lavender oil for instant relief.

These tips can make a significant difference if you’re wondering how to prevent swelling during pregnancy.

Pregnancy Swelling Relief Checklist

Swelling (edema) in your feet, ankles, and hands is one of the most common pregnancy discomforts — but you don’t have to just “deal with it.” Use this checklist to find simple, everyday ways to feel lighter and more comfortable.

Click here to download Vitabae’s Pregnancy Swelling Relief Checklist

Save

When to Seek Medical Attention

It’s important to monitor swelling and recognize when medical intervention is necessary:

Warning Signs of Pre-Eclampsia: This condition involves high blood pressure, protein in the urine, and severe swelling. Regular check-ups can help identify how to prevent pre-eclampsia and prevent complications.

Other Serious Conditions: Postpartum edema may require post-pregnancy edema treatment, especially if the swelling persists or worsens.

Conclusion

In summary, swelling in pregnancy is a natural response to the many physiological changes occurring in the body. Understanding the causes, such as blood volume increase in pregnancy, and learning to identify normal versus concerning symptoms can help you stay proactive. Managing foot problems during pregnancy through hydration, exercise, and a balanced diet will improve your comfort.

Remember, seeking timely medical attention is essential if you notice signs like severe swelling or painful feet while pregnant. The right care will ensure you and your baby remain safe and comfortable throughout your pregnancy.

References

1. 
   

   Edema in pregnancy. (1997, June 1). [PubMed]

   
   


2. 
   

   Editor. (2024, August 17). Swelling during pregnancy. [American Pregnancy Association]

   
   


3. 
   

   Tkachenko, O., Shchekochikhin, D., & Schrier, R. W. (2014). Hormones and hemodynamics in pregnancy. International Journal of Endocrinology and Metabolism, 12(2). [IJEM]

   
   


4. 
   

   Smyth, R. M., Aflaifel, N., & Bamigboye, A. A. (2015). Interventions for varicose veins and leg oedema in pregnancy. Cochrane Library, 2015(10). [Cochrane]

   
   


5. 
   

   Huffman, J. W. (2024, October 26). Pregnancy | Description, Symptoms, & Stages. [Encyclopedia Britannica]

   
   


6. 
   

   UpToDate. (n.d.-b). Edema: Swelling beyond the basics. [UpToDate]

   
   


7. 
   

   Carbillon, L., & Boujenah, J. (2021). Edema associated with low plasma protein level and any gestational hypertension as warning signs of HELLP syndrome. The Journal of Maternal-Fetal & Neonatal Medicine, 35(25), 7395–7398. [JMFNM]

   
   


8. 
   

   Sissons, B. (2020, March 3). Remedies for swollen feet during pregnancy. [Medical News Today]