Reduce Swollen Ankles During Pregnancy

Pregnancy can cause swollen ankles.

One of the not-so-pleasant side effects of pregnancy is often swollen ankles and feet. Changes in the body during pregnancy cause more water retention, often accumulating in the extremities, especially the feet and ankles. Swollen ankles during pregnancy are generally harmless, but often annoying and uncomfortable. You can help reduce swollen ankles during pregnancy, however.


1. Drink plenty of water throughout the day to help your body rid excess fluid retention. During pregnancy, it is essential to drink eight to 10 glasses of water daily. Keeping your body well hydrated helps ensure your body will not retain fluid and will help reduce swelling in ankles and feet during pregnancy.

2. Restrict sodium intake. Even the slightest amounts of sodium will increase swelling of the ankles and feet during pregnancy.

3. Get regular exercise during pregnancy, but don’t overdo it. A short walk daily will help keep the blood pumping and circulation going well enough to help reduce swollen ankles during pregnancy. A very long walk, or a long day on your feet, will definitely make swollen ankles worse, so take frequent breaks or delegate chores during pregnancy. Gravity is not your friend during pregnancy, especially in this instance.

4. Get your feet up often. When taking breaks, make sure you put your feet up, preferably above your waist. This is also the fastest way to take the swelling out of your swollen ankles. Gravity can work for you in this instance. Also, when sitting, try not to bend your knees at a sharp angle, because it can interfere with the body’s circulation and can make fluid accumulate in your feet and ankles.

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