Pregnancy can be an incredibly exciting journey. However, there are many physical changes that women endure as the baby develops over the 40 weeks of gestation. The normal hormonal changes that occur with pregnancy can lead to various discomforts, including swollen ankles.
Understanding what causes swelling in the lower limb and how to alleviate or prevent swelling can help make the pregnancy journey a little more comfortable. Swelling, also known as edema, occurs most commonly in the legs, ankles and feet. It is often due to an increased blood volume combined with pressure on the femoral veins, caused by the growing baby. These veins are the portal for blood from the legs to return to the heart and can be partially compressed due to pressure from baby. This creates pooling of blood in veins in the legs. Hormonal changes also cause the walls of the veins to relax (dilate). Unlike arteries, veins are under no pressure and rely on valves to help push the blood back up to the heart. With the relaxation of the veins, the valves are unable to close properly, and blood will flow backwards due to gravity – this also contributes to blood pooling in our lower limbs. Finally, fluid retention is another contributing factor to swelling of the legs. The combination of the additional fluid and blood pooling results in swelling and discomfort in the legs, ankles and feet.
At BioPed, we understand the challenges that swollen ankles can present, and we are here to offer you practical advice and support to help you navigate this part of your pregnancy journey. So, what can you do to help with swollen legs?
- Stay active: Gentle exercise that promotes calf muscle contraction, such as walking or swimming can help to improve circulation. Avoid standing or sitting for long periods of time because that can increase the swelling. Start to incorporate small breaks throughout the day to keep blood flowing and prevent fluid build-up. It is the calf muscle movement that pushes the blood back to the heart; the more you move, the less swelling you will have.
- Elevate your feet: Elevating your feet above your heart level several times a day can help reduce your swelling by allowing excess fluid to drain away from your feet and ankles. By propping your feet and ankles up on some pillows when laying down for 15- 20 minutes, you can help reduce the fluid build-up.
- Stay hydrated and eat well: Eating a balanced diet and staying hydrated plays a significant role in managing swelling during pregnancy. Consuming potassium rich foods, such as bananas or leafy greens and drinking plenty of water throughout the day can help regulate fluid retention in the body.
- Opt for comfortable, supportive shoes: Choosing supportive footwear with adequate arch support and cushioning can help to alleviate foot discomfort. Wearing footwear that has adjustable closures can help to accommodate the changing foot size during pregnancy. Our skilled team at BioPed can help you find footwear options that suit your style while still having the functionality you need.
- Wear compression socks: Compression socks/garments are designed in a manner that helps reduce fluid retention by promoting blood flow. They are made with gradient pressure built in. Compression garments have the most compression at the ankles and the level of compression is gradually reduced up the leg. This differential helps to force blood up the leg. There are a variety of different compression options, from funky patterns to high fashion, compression garments have come a long way. There are many stylish patterns and fabrics to choose from. Together with your healthcare provider, a BioPed clinician can help assist you in finding the right compression garment for your individual needs.
Although swollen ankles during pregnancy can be uncomfortable, they are often a temporary and manageable aspect of the exciting journey of bringing new life into the world. By following these practical tips and seeking the support from a BioPed certified compression fitter, you can take proactive steps towards alleviating discomfort, and enjoy a smoother pregnancy journey.
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While mild swelling is normal, severe or sudden onset of swelling should be brought to the attention of your healthcare provider. Remember, your health and well-being are our top priorities at BioPed, and we are here to support you every step of the way. We can get you there!
