During pregnancy, as your belly grows, not only will your clothes feel tighter, but you may also need shoes that are one to two sizes larger than usual. Swollen feet and heavy legs are often caused by water retention. Especially in the last third of pregnancy, around 40 percent of pregnant women experience it. Here, you’ll learn why so-called edema occurs during pregnancy and what you can do to relieve it.
Where do the water retention issues come from?
Water retention during pregnancy is caused by a combination of several factors. When you are pregnant, your blood volume increases. At the same time, your blood vessels become more elastic and more permeable, so fluid from the blood can leak into the surrounding tissues more easily. In addition, the calf muscle pump—which helps push blood upward through the veins—is less active during pregnancy. As a result, blood flows more slowly through the vessels, which further encourages fluid to seep into the tissues. Another factor is electrolytes (substances such as salts, bases, and acids), which play an important role in fluid balance and whose composition changes during pregnancy. Finally, your growing uterus presses on nearby blood vessels, slowing the return flow of blood. Because of gravity, your legs are usually most affected. Especially at the end of the day—after long periods of sitting or standing, or in warm temperatures—your calves, ankles, and feet may swell visibly and noticeably. Water retention can also occur in the forearms, hands, and face.
Are the water retention issues dangerous?
Tight skin, shoes and rings that no longer fit, and heavy legs at the end of a long day—there’s no question that water retention can be very uncomfortable. However, you usually don’t need to worry, as water retention is typically not dangerous for you or your baby. If, however, the swelling seems unusually severe, occurs mainly in your face, or you also experience headaches, dizziness, or visual disturbances, discuss this with your midwife or doctor. In rare cases, swelling can be a sign of preeclampsia, a group of pregnancy-related conditions characterized by high blood pressure and increased protein in the urine. To detect and treat preeclampsia early, your blood pressure and the protein level in your urine are checked at every prenatal visit.
Even if water retention is uncomfortable, you should not try to get rid of it with diuretic treatments or medication. Diuretics can lead to nutrient deficiencies for you and your baby, and certain medications can harm your little explorer’s development. In the past, women with water retention were often advised to follow a low-salt diet; today, it is known that this has no effect on swelling.
What can you do about water retention?
Fortunately, there are some home remedies you can safely use during pregnancy to help prevent water retention and relieve heavy legs:
Avoid standing and sitting for long periods.
Regular exercise stimulates circulation and helps move fluid out of the tissues.
Avoid heat whenever possible.
Elevate your legs as often as possible—ideally several times a day for 20 to 30 minutes.
Sleep with your legs slightly elevated, for example by placing a pillow underneath them.
Drink one and a half to two liters of water, unsweetened tea, or diluted fruit juice throughout the day.
Avoid socks with tight elastic bands, tight shoes, and rings so you don’t further constrict your blood vessels.
A lukewarm foot bath with sea salt can provide immediate relief for swollen feet.
Cold-warm alternating showers can boost circulation. First rinse your legs warm, from the feet up to the hips, then cold, and repeat the whole process one to two times.
With light exercises, you can activate the pumping function of your calf and foot muscles. Take a few steps on your tiptoes, curl and stretch your toes, and alternately lift your heels off the ground.
Stroke your legs with gentle pressure from bottom to top to encourage blood flow back to the heart.
Water-rich foods such as grapes, watermelon, or cucumber can help move excess water out of the tissues.
Barley water also has a diuretic effect. Soak three tablespoons of barley in a glass of water overnight, strain it the next morning, and drink the water.
Compression stockings help prevent blood from pooling—it’s best to put them on in the morning, before your legs swell, while lying down.
In cases of severe water retention, acupuncture may provide relief. Talk to your midwife, doctor, or a naturopathic practitioner about this.
It’s possible for water retention to increase again a few days after birth. The good news is that once your hormone levels drop, the swelling usually goes down quickly. About two weeks after birth, your body naturally begins to flush out the excess fluid. You’ll likely notice this because you may sweat more for a while and pass up to three to four liters of urine per day (which is why it is also called Urinary bladder ). You can also use the home remedies mentioned above after childbirth to help your body reduce swelling again.
Even though annoying water retention is a common part of pregnancy for many women, you can usually manage it well with the tips and tricks above. We hope heavy legs don’t cause you too much trouble and that you can enjoy the rest of your pregnancy as carefree as possible!
