A little swelling happens to most pregnant women and usually doesn't indicate a health problem. Increased fluid, hormonal changes, weight gain and the crowded conditions in your abdomen all contribute to the problem. The American Congress of Obstetricians and Gynecologists lists swelling and bloating reduction as one of the many benefits of regular exercise during pregnancy. Finding the right balance is key. Too much time on your feet and too much time sitting down both make swelling worse.
Types of Exercise
Water exercise might be your best bet, especially in the third trimester. Research published in "American Family Physician" found that the pressure of deep water against swollen limbs helped force out excess fluid and relieve edema. If you don't have access to water, moderate-intensity exercises, such as walking and riding an exercise bike, also help relieve swelling. The increased heart rate and the pumping action of your muscles forces out excess fluid.
Amount of Exercise
The amount of exercise you need varies depending on the severity of your swelling and how you feel as your pregnancy progresses. The American Congress of Obstetricians and Gynecologists recommends that pregnant women aim for 30 minutes of exercise most days but points out that it may be difficult for you to complete that much exercise -- especially toward the end of your pregnancy. Even five-minute bursts of activity can help ease swelling.
When to Contact Your Doctor
Swelling isn't always normal. A quick increase in the size of your hands and fingers -- during exercise or at any time -- or sudden puffiness in your face and around your eyes could indicate preeclampsia, or high blood pressure. Swelling in your calves that doesn't go away after you stop exercising could be a sign of a serious and potentially deadly blood clot, according to BabyCenter. Contact your health care provider right away if you experience these symptoms or any severe, persistent swelling.
Other Remedies
There are other things you can do besides exercise to help get your feet and ankles back to their normal size. Stay cool and hydrated -- especially when you're exercising. Sleep on your side or rest with your legs elevated, recommends Dr. Roger W. Harms of MayoClinic.com. Take regular breaks to sit down when you're on your feet all day or get up and walk around every hour if you sit a lot. Additionally, the American Pregnancy Associated recommends lowering the amount of salt in your diet to help combat swelling.
References
- American Congress of Obstetricians and Gynecologists: Exercise During Pregnancy
- American Congress of Obstetricians and Gynecologists: You and Your Baby
- "American Family Physician"; Water Aerobics Can Alleviate Leg Edema During Pregnancy; Anne D. Walling, M.D.; March 2000
- BabyCenter: Ten Signs of Danger During Exercise
- MayoClinic.com; Ankle Swelling During Pregnancy: Is it a Concern?; Roger W. Harms, M.D.
- American Pregnancy Association: Swelling During Pregnancy
