Edema is swelling caused by excess fluid in the tissues , one of the most common circulatory problems, affecting approximately 75 percent of pregnant women.
Increased blood volume and changes in its properties also cause fluid to accumulate in the tissues. This will lead to the first signs of edema, the most common being swelling of the ankles and feet, although the hands and face can also be affected.
Suddenly, we look down and notice that the feet increased in size, the ankles disappeared and we have to increase the size of the shoes. This symptom can even be accompanied by annoying cramps. The more freedom we give to the feet and legs, with spacious and flexible garments, the better for circulation.
If you have swollen ankles and feet during pregnancy, we suggest six simple exercises to reduce their discomfort and to prevent them.
Exercises for swollen feet in pregnancy
- Foot movement . Take advantage of the moments when you are sitting (which should not be very long, or with your legs crossed) to do exercises of rotation of the feet, moving them in circles and also from front to back (moving the toes down and up).
- Lying on your back, perform the classic bicycle exercise , with your hands under the sacrum, bending your knees to perform a wide and slow pedaling, for several times (increase the pedaling time as you are) and resting.
- Lying on your side with your supported leg bent, raise and lower your top leg several times, resting and changing sides.
- On your feet, do toe walking exercises with your heels as high as possible, and conversely, walk with your heels raising your toes as much as possible (it is advisable to lean against a wall if you feel insecure).
- Usually walk lightly, at a good pace, for several minutes, so that the cardiorespiratory system is activated. Walking is one of the best exercises to tone muscles and prevent circulation problems, as it kicks up the bloodstream. Wear suitable footwear or walk barefoot if you can safely do so on the beach.
- At rest it is also possible to prevent swollen feet or reduce them. Rest lying with your legs up, above the level of your heart. Help yourself with large cushions where you support most of your legs.
In addition, these exercises and tips help prevent varicose veins, so they are highly recommended. We hope that the tricks to prevent swollen ankles and feet in pregnancy will be useful to you and remember that drinking plenty of water also helps improve circulation. In any case, calm down, because when the baby is here, this annoyance disappears if you have not managed to eliminate it before.
In Babies and more | Swollen legs in pregnancy: how to relieve them
