Pregnancy brings about a lot of changes in the body. One of the most common complaints is foot or leg pain in pregnancy. There is a natural weight gain during pregnancy, and this changes the center of gravity. This causes a new weight-bearing stance, which adds immense pressure on the knees and feet. The good news is that you can manage the pain and swelling.
How to Prevent Feet and Leg Pain During Pregnancy
1. Elevate your Feet
The swelling occurs due to the blood pooling in the lower extremities. Keeping the feet elevated will reduce the swelling and foot pain during pregnancy. It helps in blood flowing to the upper body.
Raise your legs 6 – 12 inches above the heart. Hold this position for at least 15 minutes to help the blood flow back to the heart and lungs.
2. Wear Compression Socks
The main reason your legs and feet get swollen during pregnancy is because of the blood pooling in the feet. If the blood cannot find its way up to the upper body and towards the heart, the feet will ache and swell.
Using copper compressions socks will relieve you of this. They promote blood circulation in the feet and reduce the swelling. You can wear the compression socks at any time of the day or night if the swelling goes up.
3. Sleep on Your Side
Sleeping on the back puts a lot of pressure on the vena cava, which is the largest vein leading to the heart. This will slow down the blood that is returning from the lower body.
Sleeping on the side will relieve some of this pressure and reduce leg pain during pregnancy.
4. Drink Lots of Fluids
Dehydration will worsen the swelling of the feet. Make sure you drink lots of fluids. Drinking water will flush the salt out of the body and reduce the swelling.
However, avoid caffeine when you consume fluids. Though caffeine helps in eliminating excess fluid by causing you to use the restroom repeatedly, it causes severe dehydration.
5. Watch Your Salt Intake
You need to watch your salt intake like a hawk. Too much or too little can cause swelling problems. Make sure you read the food labels to know how much sodium you are consuming. Minimize the sodium intake if you tend to take it on the higher side.
6. Monitor your Weight
It is normal to gain weight during pregnancy. It usually increases by 25 to 35 pounds. If you don’t watch your weight, you can put on more than a few extra pounds. Like I said earlier, weight gain during pregnancy is the main cause of feet pain. So regulating your weight is one of the most helpful tips to relieve feet pain during pregnancy.
Excessive weight gain will worsen the swelling and heel pain during pregnancy. Consume a well-balanced diet and consult a doctor if you gain too much weight in a very short time. You can also actively engaged in yoga during pregnancy.
7. Apply Ice
When the ankles get too swollen, apply some ice on the inside of the ankles for 15 minutes. Repeat this every half an hour to one hour. The cold compression will reduce the swelling.
8. Exercise the Feet
Do not stand for long periods of time. This will unnecessarily put weight on your feet and increase feet pain during pregnancy. You can improve the circulation in your feet by doing some rotation exercises.
Sit down and raise one leg, rotate the ankle 10 times to the right, and 10 times to the left. Switch the legs and repeat the process 10 times. Exercising the feet regularly will reduce the swelling and pain.
These tips help in alleviating the pain to a great extent. However, if the pain is persistent or becomes unbearable; you must consult a doctor.
Kunal is a passionate entrepreneur, fascinated by the workings of the human body and natural solutions for common health problems. He’s single-minded in his aim to make Copper Clothing a brand that’s recognized across the globe, by partnering with global brands to make these high-tech materials easily accessible for everyone.