It is normal to experience swelling in the extremities while you are pregnant. During pregnancy, you tend to retain more fluids and your blood chemistry changes, which causes fluid to shift into your tissues. BabyCenter.com explains that the pressure of your growing uterus slows the circulation of blood from your legs to your heart, causing pooling to occur. Exercising your legs promotes circulation and helps pump fluid from your legs back toward your heart.
Rotation Exercises
Rotation exercises can improve circulation in your ankles. In a sitting position, elevate one leg. Rotate your ankle 10 times clockwise and 10 times counter-clockwise. Place your foot back on the floor and raise the other leg. Repeat the exercise. If raising your leg puts too much pressure or strain on your lower back, rest your leg on a stool or chair in front of you with your ankle hanging off the side and then perform the exercise.
Water Exercises
Immersing your body up to your shoulders in water may temporarily reduce swelling, according to BabyCenter.com. Therefore, consider taking a low- or moderate-intensity water aerobics class. The sense of weightlessness during water immersion can help to reduce the weight and stress on your body and promote relaxation. Furthermore, water aerobics can promote circulation throughout the body and lessen the pooling of fluids around your ankles. Or, simply support yourself against the side of the pool while you pump your legs, perform circular kicks or do toe raises on the floor of the pool.
Stretching
Regular stretches and yoga poses that work the legs and feet can promote circulation throughout your body and reduce fluid retention. Stretch your calf muscles by sitting on the floor with one leg extended out in front of you and the other leg bent in toward you. Reach for the toes or ankles of the extended leg without bending the knee, keeping your back straight. Hold this position and then switch legs.
YogaJournal.com suggests a yoga pose called Viparita Karani, which is an inversion move that involves lying down and elevating your legs against a wall for five to 15 minutes. The National Health Service in England also suggests bending and stretching your foot vigorously up and down 30 times to help reduce swelling in the ankles.
Importance of Regular Exercise
Whether you choose bicycling, walking, low-impact aerobics or swimming, participating in a regular exercise regimen during pregnancy can help relieve some of the ankle swelling you may experience. The March of Dimes website suggests that most pregnant women should try to get 30 minutes of aerobic exercise on most days. See your doctor about recommendations and guidelines regarding exercise and ankle swelling.
