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.

Come See Us!

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!

It’s that time of year again! The back-to-school rush is in full swing. While we may be preoccupied with the essentials; notebooks, pencils, lunch bags, backpacks and the ever-important first-day look. Back-to-school shoes are an important piece of their wardrobe that should be given more attention to ensure comfort and style all year!

Yes, kids can be rough on their shoes and grow out of them, but properly fitting shoes can solve many causes of foot pain, keeping kids active and happy.

Why is it helpful for kids to have supportive footwear?

You may wonder, with their constant growth and activity – why bother getting them good shoes if they’ll wear them out so quickly? The truth is, kids need supportive footwear for the same reasons we adults do. We need to keep our feet happy, healthy and pain-free. Because of their growth spurts, kids are more prone to lower leg issues and injuries such as shin splints, ankle and knee instability and soreness at the growth plates. Proper fitting shoes can help to negate the pain of these conditions, keeping them pain-free as they grow.

One way we often deal with childhood’s rapid growth is to buy slightly oversized shoes. We hope this will make them last longer. The phrase ‘they’ll grow into them’ is common, but it is not always a good practice.

Children’s shoes that are too big can leave room in the shoe for their feet to slide around, causing blisters to develop. If we wait too long to replace their shoes as they outgrow them…

Toes can curl and grow crooked from being crammed together.

Callusing and corns can form in areas of higher pressure.

Children are active. They wear through footwear quickly with life on the playground. They need more support to prevent injury. More stability on the ground gives children a foundation to run, jump and climb! Therefore, replacing your children’s shoes when they show signs of wear and tear is a necessity.

Now that we looked at why proper fitting and supportive footwear is essential. Let’s look at how to select footwear that meets these criteria in time for back to school.

Do your legs ever feel achy, tired or fatigued, heavy or swollen? If they do, you may have a condition known as chronic venous insufficiency (CVI) and would benefit from compression therapy.

Chronic venous insufficiency occurs when the veins in the legs have difficulty moving deoxygenated blood back up to the heart and lungs to be reoxygenated once again. This results in swelling and pooling of blood in the legs, ankles, and feet.

Blood vessels

We have two types of blood vessels in our bodies, arteries and veins.

Arteries supply our body tissues with oxygen and nutrients to keep them alive. Veins are responsible for returning the blood back to the heart and lungs to be reoxygenated once again.

They have little to no muscle in their walls and rely on the leg muscles to help squeeze the blood upwards. Veins also have one-way valves that prevent the blood from flowing back down with gravity. If the muscles are not actively squeezing the veins or the valves are incompetent, CVI may result.

Chronic venous insufficiency & compression

A number of factors that can contribute to a person developing CVI include:

● Sedentary lifestyle
● Prolonged standing still or sitting
● Increased body weight
● Pregnancy
● Genetic predisposition
● Advancing age

It is important to avoid long periods of standing still or sitting. Try to move more day-to-day by taking breaks when at work or home. If you can , going for a brief walk is an excellent way to get the blood circulating. Shifting your body weight when standing in one spot for a long time is also helpful.

If you must sit for an extended period of time, however, try to elevate your legs instead of keeping them in a dependent position with the feet flat on the ground. This will help facilitate the veins’ ability to return the blood back to the lungs and prevent swelling from accumulating. Always remember, having a more active lifestyle will benefit you in more ways than one.

Compression therapy

You have been enjoying the beautiful summer weather. Kicking off your shoes, walking around the pool or with your toes in the sand at the beach. Life is good.

Summer is a great time to get outside and do more, but have you been taking care of your feet? Do your feet require some end-of-summer care to prepare for fall?

Yes!

Compression socks can be a lifesaver for people who sit or stand for long periods of time. Whether you have a condition that causes swelling or not, compression socks can be used to allow you to do more while moving through your busy day.

Compression socks are widely known among people suffering from leg or foot problems but they have benefits that many people, including active individuals and those who stand on their feet all day, can take advantage of. In particular, people who have or are experiencing any of the following conditions can benefit from wearing gradient compression socks or stockings:

• Tired, aching, fatigued legs
• Mild to moderate swelling
• Pregnancy
• Varicose veins and venous insufficiency
• Swollen feet, ankles, and legs
• Stand or sit for long periods
• Overweight
• Post-thrombotic syndrome

In particular, people who sit or stand for long periods of time at work or home can experience painful swelling or numbness in the feet and ankles. In turn, the swelling can make wearing shoes particularly uncomfortable – further worsening the pain and side effects. For people who may be at risk, compression therapy is an excellent way to take preventative measures.

Why compression therapy?

Circulation problems can arise when we create additional stress on our lower limbs or get older. As one’s legs become weak, the veins and pathways inside the legs may stop working properly. A serious side effect of this is that the legs can begin circulating the same blood over and over, leading to painful health conditions that can escalate into more serious health conditions.

Compression socks are specially designed to aid in the circulation of the blood within the legs. Using compression therapy, circulation is boosted which brings much-needed nutrients and oxygenated blood into the legs and feet. Many people report their legs feel invigorated and free of the pain and weakness they have been experiencing. Compression therapy can reduce the amount of damage suffered to the legs and regenerate damaged tissues.

Using compression socks regularly is an excellent way to take preventative measures for your health. Even when your feet are at rest for extended periods, these socks provide a healthy circulation boost and help eliminate pain, swelling and fatigue. The compression effect works to massage the muscles of the legs in a gentle manner, taking care of you throughout the day.

… And if you think all compression socks are uncomfortable and ugly – think again! Many high quality socks are made to look great while still providing excellent medical benefits!

Athletic compression socks

If you have attended a basketball game lately or noticed runners passing by in the park, you may wonder when “retro” knee high sports socks came back in to fashion. Well, this time around, it would appear the 1970’s looking socks are more for function rather than fashion! The socks you may be seeing more frequently are athletic compression socks – seen on runners and athletes of all ages and abilities. The theory behind these socks is that they work to improve athletic performance. Really? Can changing your socks really shave minutes off your 10k time?

There is a growing body of evidence supporting the recovery effects of compression socks. A study from Massey University showed a significant decrease in delayed onset muscle soreness (DOMS) after a 10k run. Runners who wore compression socks during the run experienced less muscle soreness 24 hours after completing the run. So although these socks will not make your run any faster or run any longer, you could reap the benefits the following day by avoiding muscle soreness.

At the end of the day (or at the end of a run) there do not seem to be any negative effects to performance while wearing compression socks and the benefit of decreased muscle soreness may be a good enough reason to give the socks a try. What must be understood is that these are not “regular” knee high, tube socks. Compression socks are made with firm elastic throughout and provide a mild to firm amount of compression starting at the ankle continuing up to the knee.

Due to the technology and materials used to make the socks, the cost of a quality pair of compression socks is likely to cost $60 or more. Look for socks with graduated compression, where the grade of compression decreases near the top of the sock (allowing for better blood flow and is generally more comfortable). The compression factor in these socks is measured in millimeters of mercury, often denoted as mmHg. When using the socks for athletic purposes, look for socks with a compression factor of 8-15 or 15-20mmHg or better still, ask your BioPed Pedorthist who has been fully trained in assessment and fitting techniques, for assistance.