Swollen Feet During Pregnancy

What happens to the body during pregnancy and why feet swell

During pregnancy, the body goes through significant hormonal and circulatory changes. Blood volume increases, the uterus grows and puts pressure on the veins in the pelvis and legs, and fluid retention becomes more common. All of this makes it harder for blood to return from the feet to the heart, causing fluid to accumulate in the ankles and instep.

Swollen feet during pregnancy are more common from the second trimester onwards and often worsen at the end of the day, in hot weather, or after spending many hours standing or sitting.

How to identify normal swelling and when to be concerned

Normal swelling usually has the following characteristics:

• It affects both feet and ankles in a similar way.
• It is more noticeable in the afternoon or evening.
• It causes a feeling of heaviness but not intense pain.

It is advisable to consult a healthcare professional if swelling appears suddenly, is very severe, is accompanied by pain, redness, warmth, intense headaches, or affects only one leg, as these signs may indicate circulation or blood pressure issues.

Daily routine to relieve tired feet: rest, hydration and movement

Following a simple daily routine can significantly help reduce swollen feet during pregnancy:

• Mindful rest: elevate your feet for several minutes a day, especially when you get home.
• Proper hydration: drinking enough water helps regulate fluid retention.
• Gentle movement: daily walks and ankle movements help activate circulation.
• Posture changes: avoid staying in the same position for long periods.

Massages and postures that support circulation

Gentle massages and specific postures can improve venous return:

• Upward massages from the toes toward the ankle and calf, using light pressure.
• Elevating the legs against a wall or on cushions.
• Making circular ankle movements and gentle stretches.

How footwear affects swelling and which models are most comfortable

Footwear plays a key role when dealing with swollen feet during pregnancy. Tight, rigid shoes or heels restrict circulation and increase pressure on the instep.

Barefoot footwear is designed to respect the natural shape of the foot and allow free, natural movement. Its main advantages include:

• A wide toe box that prevents toe compression as feet swell.
• A thin, flexible sole that adapts to natural walking movement.
• Zero drop, with no height difference between heel and forefoot, supporting better posture.

This type of footwear is ideal for everyday wear during pregnancy, gentle walks, or long days when comfort is essential, as it adapts to changes in foot volume and helps reduce pressure and fatigue.

Mistakes that worsen the feeling of heavy legs

Certain habits can make swollen feet during pregnancy worse:

• Wearing narrow, stiff shoes or heels.
• Staying still for long periods of time.
• Sitting with crossed legs.
• Consuming too much salt and not drinking enough water.
• Ignoring the body’s need for rest.