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10 Tips for Relieving Swelling During Third Trimester Pregnancy

10 Tips for Relieving Swelling During Third Trimester Pregnancy

Last updated on March 5th, 2024 at 06:59 pm

Swelling during pregnancy, especially in the third trimester, is a common discomfort many expectant mothers experience. This condition, known as edema, primarily affects the legs and feet but can also manifest in the hands and face. While swelling is usually harmless, it can be uncomfortable. In this blog post, we’ll explore the causes of swelling during pregnancy, its normalcy, and provide you with ten effective ways to find relief. Whether you’re dealing with swelling in early pregnancy or experiencing severe swelling later on, these tips can help you manage this discomfort.

Causes of Swelling During Pregnancy

Causes of Swelling During Pregnancy

Swelling during pregnancy can be attributed to several factors, including hormonal changes, increased blood volume, and the growing uterus. In particular, the third trimester tends to bring about more noticeable swelling due to the following reasons:

  1. Increased Blood Volume: Your body pumps approximately 50% more blood during pregnancy to support both you and your baby. This excess blood can lead to fluid retention and swelling.
  2. Hormonal Changes: Hormones like relaxin, which aid in preparing your body for childbirth, can also relax the muscles and blood vessels, contributing to swelling.
  3. Uterine Pressure: As your baby grows, your uterus exerts pressure on the veins that return blood from your legs to your heart, slowing down blood circulation and causing fluid buildup in your lower extremities.

Is Swelling During Pregnancy Normal?

Is Swelling During Pregnancy Normal

Yes, swelling during pregnancy is entirely normal and affects most expectant mothers to some degree. However, it’s crucial to distinguish between normal pregnancy swelling and potentially serious conditions like preeclampsia, which can cause sudden and severe swelling along with other concerning symptoms. Always consult your healthcare provider if you experience unusual or severe swelling.

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10 Tips for Relieving Swelling During Third Trimester Pregnancy

Now, let’s delve into practical tips for relieving swelling during the third trimester:

  1. Wear Compression Socks: Invest in 15-20mmHg compression socks that extend to your knee. These socks promote blood circulation and help reduce swelling in your legs and feet.
  2. Elevate Your Legs: Whenever possible, prop your legs up above heart level. This simple act helps drain excess fluid from your legs and reduces swelling.
  3. Hydrate: Counterintuitive as it may seem, drinking more water can alleviate swelling. Proper hydration helps your kidneys flush out excess fluids.
  4. Watch Your Sodium Intake: Limit your sodium (salt) intake, as excessive salt can lead to fluid retention. Avoid canned or processed foods high in sodium.
  5. Increase Potassium: Consume potassium-rich foods like bananas, potatoes, and spinach. Potassium helps your body maintain a healthy fluid balance.
  6. Avoid Caffeine: Reduce your caffeine intake, as it acts as a diuretic and may worsen swelling by dehydrating your body.
  7. Rest and Elevate: Take breaks throughout the day to rest with your feet elevated. This can significantly reduce swelling.
  8. Cool Water Soaks: Soaking your feet and ankles in cool (not cold) water for 20 minutes a few times a week can provide relief and relaxation.
  9. Choose Supportive Shoes: Opt for comfortable shoes with good arch support. Your feet may change size during pregnancy, so ensure your shoes fit properly.
  10. Gentle Exercise: Incorporate short walks into your daily routine to improve circulation. Consult your healthcare provider for suitable pregnancy-safe exercises.


Swelling during pregnancy is a common and generally harmless occurrence. By following these tips, you can effectively manage and alleviate swelling, ensuring a more comfortable third trimester experience. Remember to consult with your healthcare provider for personalized advice and to rule out any underlying medical concerns.


  1. American College of Obstetricians and Gynecologists. (2021). Pregnancy FAQ156.
  2. WebMD. (2021). Swelling During Pregnancy.
  3. Mayo Clinic. (2021). Swelling during pregnancy: What’s normal, what’s not.

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