Swelling Ankles and Feet
wonder if i am lucky to be experiencing these only at 35 weeks. may have been self-inflicted as i was involved in sitex show for the past 5 days. ankles and feet swelled badly the day i got home after set up and the back pain is affecting my movements, both walking and sitting. resorted to raising my legs when i sleep and the swell subsided after 2 days.
Why are my ankles and feet so swollen
What you are
experiencing is edema – that is when excess fluid collects in your
tissue. It is normal to have a certain amount of swelling during
pregnancy because you are retaining more water. Changes in your blood
chemistry also cause some fluid to shift into your tissue.
In addition, your growing uterus puts pressure on your pelvic veins
and your vena cava, the large vein on the right side of the body that
carries blood from your lower limbs back to the heart. The pressure
slows the return of blood from your legs, causing it to pool, which
forces fluid from your veins into the tissues of your feet and ankles.
Swelling is common, about half of all pregnant women experience swelling around their ankles, particularly in the last few months of pregnancy. It may be particularly severe for women with excessive amniotic fluid or those carrying multiples. The swelling in your legs usually gets worse as the day progresses,
especially if you are on your feet a lot. Gravity makes the fluid build
at the lowest point. Hot weather and being tired can also make swelling worse. You may find your fingers, face and lower back become swollen too.
Your swelling is likely to become temporarily worse in the first three or four days after your baby's birth. As your body recovers after birth, all the extra tissue, blood vessels
and fluid needed during pregnancy now need to be dissolved and expelled. You may find yourself urinating frequently and sweating a
lot in the first days after childbirth.
When should I be concerned about swelling
Call
your gynae if you notice swelling in your face or puffiness
around your eyes, more than slight swelling of your hands, excessive
or sudden swelling of your feet/ankles or moves
up your calf and leaves an indentation when pressed. This could be a sign of preeclampsia, a serious condition.
Also, if you notice that one leg is
significantly more swollen than the other, especially if your calf or thigh is red, tender and lumpy. This could signal a blood
clot in your vein - thrombosis.
What can I do to minimize the swelling
It may not be possible to prevent some swelling from developing. But you
can prevent it from becoming severe. Severe swelling can make your legs
painful and your skin tender.
You
can help relieve the increased pressure on your veins by lying on your
side. Since the vena cava is on the right side of your body, resting on
your left side works best.
Try to eat a balanced diet so that you put on a healthy amount of weight during pregnancy. Your diet should include a small amount of lean protein such as meat, poultry, eggs, beans and pulses, with each meal.
Eat at least five portions of fruit and vegetables every day. Aim to reduce how much salt, sugar and fat you have and
drink plenty of water to help your kidneys to filter the excess fluid.
Some foods may help to maintain good kidney function and make you wee
more (natural diuretics). These include celery, watercress, parsley (in
small amounts), apples and citrus fruits. Onions and garlic may help to
improve your circulation
Try to avoid eating pre-packaged, highly processed foods that contain
both salt and other additives, as these can make fluid retention worse.
Opt for foods which are naturally rich in vitamins C and E.
Good sources of vitamin C include:
- citrus fruits
- green and red peppers
- melons
- potatoes
- tomatoes
- strawberries
- cabbage
- broccoli
Foods rich in vitamin E include:
- vegetable oils (especially corn, soy and wheatgerm oil)
- sunflower seeds
- wheatgerm
- sweetcorn
- cashews and almonds
- corn oil margarine
What tips can I try to ease swelling
Rest as much as possible, putting your feet up by
resting them on a stool or pile of books. Try not to cross your legs or ankles while sitting, as this restricts
your blood flow. Sit down when you can, and if your work involves
standing for long periods of time, move about from one foot to the other
to increase blood flow.
Take regular breaks from sitting or
standing. A short walk will help keep your blood from
pooling in your lower extremities.
Stretch
your legs frequently while sitting. Stretch your leg out, heel first,
and gently flex your foot to stretch your calf muscles. Rotate your
ankles and wriggle your toes. Ask your partner to massage your feet and legs gently, using both hands
and working upwards from feet to knees, using a base oil such as
grapeseed. However, if your legs are excessively swollen and the skin is
very tight, this may be too painful for you.
Avoid using aromatherapy essential oils for massage, but you can add them to a bowl of water and soak your feet
in the mixture. Cypress oil is particularly good for circulation and varicose veins. Lavender and camomile oil may ease your discomfort and make you feel more relaxed.
You could try placing green or white cabbage leaves on the swollen area
to draw out excess fluid and relieve your discomfort. The leaves should
be wiped clean but not washed, and may be cooled in the refrigerator,
but not in the freezer. Wrap the leaves around the most swollen parts of your legs and feet to
make a compress. Leave them until they become wet, then repeat with
fresh leaves until the pain is reduced. Repeat this as often as
necessary until you feel more comfortable.
Dandelion tea, a herbal remedy, may help to prevent fluid retention, but do not take this if you have a gall bladder condition. Always drink herbal teas in moderation during pregnancy.
Acupuncture may help. The theory is that it re-balances your internal
energies and aids your circulation and kidney function. Osteopathy and
chiropractic treat misalignment in your skeleton, which may be placing
stress and tension on specific areas of your body, restricting your
blood flow.
Foot massage may help to relieve your swollen ankles, and reflexology may ease swelling and the discomfort it causes. Choose a registered reflexologist who is qualified and insured to treat pregnant women.
Wear comfortable shoes that stretch to accommodate any swelling in your feet. Do not wear socks or stockings that have tight bands around the ankles or calves. Try
waist-high maternity support stockings. Put them on before you get out
of bed in the morning so blood does not have a chance to pool around your
ankles.
Drink plenty of water. Surprisingly, this helps your body retain less water.
Exercise regularly, especially by walking, swimming, or riding an exercise bike.
Or try a water aerobics class – immersion in water may temporarily help
reduce swelling, particularly if the water level is up near your
shoulders.
