How to Cope With Swelling During Pregnancy

Mild water retention in the tissues is a normal part of pregnancy, but excessive swelling may indicate circulatory problems or developing pre-eclampsia.

Polish Medical Practice in London — Comprehensive Care

Swelling during pregnancy can be uncomfortable, but with the right care, you don’t have to worry. If you need an individual management plan, quick diagnostics, or simply want a calm, professional consultation, visit our private medical clinic in London.

We offer comprehensive care in both Polish and English, modern diagnostic testing, access to experienced specialists, and flexible appointment times.

Our services include:

• Comprehensive gynaecological and obstetric consultations in Polish and English

• Ultrasound with Doppler, blood pressure checks, and on-site laboratory tests

• Selection of compression stockings and safe supplements under medical supervision

• Convenient evening and weekend appointments

In this article, we explain how to safely relieve the feeling of heavy legs and swollen feet during pregnancy.

How to Reduce Leg Swelling During Pregnancy – Complete Guide

(Remember: always consult your doctor or midwife before trying any new technique, especially if you have chronic conditions, high blood pressure, risk of thrombosis, or other pregnancy complications.)

• Stay hydrated – drink 2.0–2.5 L of water per day to help the kidneys remove sodium.

• Limit salt intake – reduce salty snacks, processed foods, and cured meats; read labels.

• Eat foods rich in potassium and magnesium – leafy greens, bananas, pumpkin seeds, beans, avocado to support electrolyte balance.

• Ensure sufficient protein – protein deficiency promotes fluid accumulation in tissues.

• Eat smaller, frequent meals – to avoid burdening the circulatory system after large meals.

• Walk daily (20–30 min) – activates the calf “muscle pump.”

• Swim or exercise in water – hydrostatic pressure naturally pushes fluids out of the legs.

• Do desk exercises – ankle rotations, foot flexes, tiptoe raises.

• Avoid prolonged standing or sitting – take breaks every 45–60 min to walk or move calves.

• Elevate legs above heart level – for 10–15 min several times a day.

• Sleep on your left side – reduces uterine pressure on the vena cava.

• Wear compression garments – compression stockings or knee-highs (Class I–II) fitted by a specialist.

• Try cool foot baths – 10 min in lukewarm water; add Epsom salt for extra relief.

• Alternate warm/cool showers on calves – finish with cool water, moving upward from ankles.

• Lymphatic drainage massage – professional or gentle self-massage from feet toward knees.

• Use a tennis ball or foot roller – stimulates circulation and relieves “hot” feet.

• Consider pneumatic compression cuffs – home devices after consulting your doctor.

• Kneipp hydrotherapy – alternating warm and cool water pours.

• Lymphatic kinesiotaping – special tape applied by a physiotherapist to improve drainage.

• Aromatherapy (lavender, lemon) – add a few drops to a cool compress or diffuser.

• Cooling gels with menthol or horse chestnut – only pregnancy-safe products.

• Wear comfortable, stable shoes – avoid high heels and tight edges.

• Avoid tight socks – use loose or compression socks instead.

• Use a footrest at work – keeps legs slightly elevated.

• Use a wedge pillow under calves at night – improves venous return.

• Wear a maternity support belt – reduces pelvic vein pressure in late or twin pregnancy.

• Prenatal acupuncture – can improve circulation (only with a certified therapist).

• Foot reflexology – gentle, pregnancy-safe techniques reduce tension and swelling.

• Dry brushing with a soft brush – short, upward strokes stimulate lymph flow.

• Herbal teas (birch, nettle, dandelion) – mild diuretic effect; only with medical approval.

• Magnesium supplements – reduce calf cramps and indirectly swelling (if deficiency confirmed).

• Vitamin C in diet – supports blood vessel walls (peppers, kiwi, blackcurrant).

• Maintain healthy weight – excessive gain increases venous load.

• Practice diaphragmatic breathing – improves venous return through pressure shifts.

• Kneeling position exercises – relieve pelvic veins and boost leg circulation.

• Cold gel packs from fridge – apply 5–7 min on ankles after work or a walk.

• Prenatal yoga poses (e.g. legs up the wall) – relieve pressure and improve flow.

• Short floating or warm-water baths – hydrostatic pressure helps drainage.

• Soak feet in cool nettle or chamomile infusion – anti-inflammatory and soothing.

• Avoid heat and saunas – excessive vasodilation worsens swelling.

• Monitor blood pressure regularly – to detect hypertension early.

• Watch for hidden salt – in cold cuts, cheese, sauces.

• Use abdominal mesh support (“spider”) – relieves venous congestion post-C-section.

• Wear loose clothing – avoid tight leggings; medical compression leggings are fine.

• Gentle “rocking” on exercise ball – boosts circulation without strain.

• Move during long flights – walk hourly and stay hydrated.

• Wear breathable bamboo socks – reduce overheating and sweating.

• Try floating therapy (salt pool) – relieves body weight and enhances microcirculation (with approval).

• Use activity reminder apps – smartwatches or phones can prompt movement every hour.

• Regular blood and urine tests – detect protein or kidney issues that may cause swelling.

Preventing Pregnancy Swelling

Prevention starts with daily habits: sip water throughout the day to help kidneys flush out sodium. Eat potassium- and magnesium-rich foods like leafy greens, bananas, avocado, and whole grains to maintain fluid balance. Limit salty snacks and ready-made meals.

Movement is key — walking, swimming, and prenatal yoga activate the calf muscle pump and improve venous flow. If you sit at a desk, take short breaks every hour to flex your feet and stand up. When standing for long periods, shift weight between legs, and at home rest with your legs elevated.

Sleep on your left side to reduce pressure on the vena cava and improve blood flow. Choose loose clothing and stable, low-heeled shoes. If swelling persists, consider Class I compression stockings prescribed by your doctor.

Monitor your weight gain and blood pressure. Sudden, painful swelling — especially in one leg — or swelling with headaches, high blood pressure, or protein in the urine requires immediate medical attention.

In most cases, however, a combination of proper hydration, balanced diet, gentle activity, and rest with raised legs is enough to minimize swelling and keep you comfortable throughout pregnancy.

Techniques for Relieving Existing Swelling

Once swelling appears, quick and safe action is key. The goal is to stimulate lymphatic drainage, cool the tissues, and relieve venous pressure to reduce the feeling of heavy legs and tight skin. Below you’ll find four of the most effective tools: cool compresses, lymphatic massage, compression garments, and simple “pumping” exercises for the feet and calves. Each method works on its own, but the best results come from combining them into one daily routine.

Cool Compresses and Foot Baths

Cool temperatures constrict blood vessels and promote the outflow of excess fluid from tissues, helping swelling subside faster. Simply prepare a bowl of lukewarm and then cool water (15–18 °C) or use a gel compress kept in the fridge. Soak your feet and ankles for about 10 minutes, gently move your toes, then dry your skin and elevate your legs on a pillow. Two or three short sessions a day — especially after standing for long periods or walking in the heat — bring noticeable relief.

To enhance the effect, add a handful of Epsom salt or a few drops of pregnancy-safe lavender oil — magnesium from the salt and the soothing scent help reduce the feeling of heaviness. However, avoid very cold water and prolonged immersion, as overcooling may impair circulation. The skin should remain pink and warm, never bluish or numb.

Lymphatic Massage and Self-Massage

A gentle lymphatic massage helps “move” trapped fluid toward lymph nodes, reducing swelling and restoring a feeling of lightness. During pregnancy, only light, surface strokes should be used — never deep pressure, which could irritate the veins.

Professional Massage

A certified physiotherapist performs slow, rhythmic hand movements from the feet toward the knees and then the groin. Each stroke is soft and wave-like, resembling a brush gliding over the skin. A session lasts around 30–40 minutes and ends with a short rest with elevated legs. Treatments once or twice a week are usually enough to see improvement.

Home Self-Massage – Step by Step

1. Sit comfortably with slightly bent knees; place a towel or small pillow under your calves.

2. Apply a small amount of oil or cream to let your hands glide smoothly.

3. Start around the ankle: use four fingers to make slow upward strokes to mid-calf; repeat 5–6 times.

4. Move higher and continue until reaching the area below the knee, then gently “sweep” the fluid upward toward the groin.

5. Finish with light strokes along the entire leg and elevate your feet for a few minutes.

Frequency and Safety Tips

You can perform a short self-massage daily in the evening or after standing for long periods. Avoid massaging areas that are red, painful, or affected by varicose veins, or if your doctor has warned of thrombosis risk — in such cases, rest with elevated legs and seek medical advice.

Why it works: gentle skin movement stimulates lymphatic vessels just under the surface. As lymph flows more efficiently, pressure on nearby blood vessels and nerves decreases — relieving tightness and heaviness.

Wearing Compression Garments

Compression stockings or knee-highs are one of the easiest ways to prevent fluid buildup throughout the day. The elastic fabric provides graduated pressure — firmest at the ankle and lighter upward — supporting venous valves and preventing blood pooling in the lower legs. As a result, swelling lessens and legs feel lighter.

During pregnancy, Class I compression (15–21 mmHg) is usually sufficient; higher grades should be used only on a doctor’s advice (e.g. for varicose veins or after a clotting episode). Correct sizing is crucial: measure ankle, calf, and thigh circumference in the morning before swelling appears, then match with the manufacturer’s chart. Stockings that are too loose won’t work; too tight can restrict circulation.

Because of the growing belly, most women prefer open-toe models or thigh-high stockings with a silicone band, though compression leggings with a maternity panel are also available.

Put the stockings on in the morning before getting out of bed, when legs are least swollen, and remove them at night so the skin can breathe. Hand-wash in lukewarm water with mild detergent; heat and spin cycles damage elasticity. With proper care, a pair lasts about three months, after which compression gradually weakens.

Compression wear isn’t a cure-all, but it works synergistically with other drainage methods — gentle exercise, leg elevation, and cool compresses. If swelling increases despite wearing them, or if you notice pain, redness, or asymmetry, see a doctor.

“Pumping” Exercises for Feet and Calves

Short, regular sessions activate the calf muscle pump, helping blood and lymph flow upward more efficiently. Do these exercises every hour at work, at home, or during long trips.

• Ankle flexion and extension: sit with heels on the floor. Lift your toes up, then lower them and raise your heels. Do 15–20 smooth movements, repeat 2–3 sets.

• Ankle circles: lift one foot slightly and draw circles in the air — ten in each direction. Switch legs and repeat.

• Standing heel raises: stand with feet hip-width apart, holding a chair for balance. Slowly lift heels, tighten calves, then lower. Do 12–15 reps, two sets.

• Seated pedaling: move your feet alternately as if cycling, keeping knees low. Continue for a minute in a steady rhythm.

• Heel–toe press: keep both feet flat. Press the heel into the floor for five seconds, relax, then press the toes for five seconds. Repeat 8–10 times per foot.

If you feel pain, redness, or swelling on one side, stop and consult your doctor. Otherwise, this “micro-workout” greatly reduces heaviness and speeds up fluid drainage.

Herbs and Supplements Helpful for Swelling in Pregnancy

Always consult your doctor or midwife before taking any preparation — pregnancy follows its own safety rules. The following are most commonly mentioned in obstetric literature as generally safe when used moderately and with no contraindications:

1. Nettle leaf (Urtica dioica): mild diuretic, provides iron, vitamin C, and silica. Use pharmacy teas or infusions; 1–2 weak cups daily. Avoid strong extracts.

2. Birch leaf (Betula pendula): gentle diuretic and anti-inflammatory. One cup daily helps fluid removal but does not replace water. Avoid tinctures containing alcohol.

3. Dandelion leaf (Taraxacum officinale): supports kidney and liver function, rich in potassium. Use about 2 g dried leaves per cup. Avoid large doses of the root form (may cause heartburn).

4. Ginger (Zingiber officinale): improves microcirculation and reduces swelling. Add a slice to tea or lemon water; limit to 1 g powdered daily.

5. Magnesium: helps with calf cramps and tension. Typical pregnancy dose: 200–400 mg of elemental magnesium (lactate or citrate) per day unless otherwise prescribed.

6. Vitamin C and bioflavonoids (rutin, hesperidin): strengthen capillary walls and may reduce fluid leakage. Usually sufficient through diet rich in fresh fruit and vegetables.

7. Potassium: balances sodium and supports fluid equilibrium. Best obtained from food — bananas, avocados, potatoes, beans, tomatoes. Supplements only under medical supervision.

8. Fish oil (DHA/EPA): omega-3s have anti-inflammatory effects that may ease vascular inflammation and minor swelling. If you don’t eat fish twice a week, consider 200–300 mg DHA daily from a certified prenatal supplement.

Avoid:

• Juniper, horsetail, senna, and large amounts of parsley — overly diuretic or uterine-stimulating.

• “Detox” or weight-loss teas — may contain caffeine, aloe, or bitter orange.

• “Slimming in pregnancy” supplements — unsafe and may disrupt electrolyte balance.

Remember: mild herbal teas (nettle, birch, dandelion) plus adequate magnesium and potassium intake can gently support swelling management, but they don’t replace hydration, movement, leg elevation, or compression therapy. Treat every supplement as a medicine — use sensibly and always consult your healthcare provider, especially with hypertension, gestational diabetes, or other conditions.

Managing Swelling in Pregnancy – Summary

Mild swelling of the legs, feet, and hands in pregnancy is usually a normal response to hormonal changes and increased blood volume. Comfort depends on combining several key pillars: proper hydration, a diet rich in potassium and magnesium, gentle regular activity, rest with elevated legs, compression wear, cool compresses, and light lymphatic massage.

However, sudden, painful, or one-sided swelling, especially if accompanied by high blood pressure, protein in urine, or headaches, requires immediate medical attention, as it may signal pre-eclampsia or thrombosis.