Swelling during pregnancy: why it happens and how to find relief
Swelling in the feet, legs, and hands is common during pregnancy. Learn what causes it, when to call your doctor, and how movement can help you feel better.
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Swelling, also called edema, is one of the most common changes people notice later in pregnancy, especially in the third trimester. Your shoes may suddenly feel tighter, your rings may not fit, or your ankles may look puffier by the end of the day.
Mild and gradual swelling in pregnancy is usually related to normal changes in blood volume, fluid balance, and circulation, indicating your body is doing exactly what it’s supposed to do. But that doesn’t make it any more comfortable. Swelling can lead to discomfort in your hands, legs, and feet during pregnancy, making everyday activities feel harder.
“Swelling in pregnancy is common. However, there are many things you can do to help manage the swelling and the symptoms related to swelling, such as gentle movement, making sure to change positions frequently, and other simple strategies,” says Renee Bullis, PT, DPT, a Hinge Health physical therapist.
Ahead, learn why swelling happens during pregnancy, where it commonly shows up, when it may need medical attention, and which exercises Hinge Health physical therapists recommend to help you feel more comfortable.
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Why does swelling happen during pregnancy?
During pregnancy, your body produces more blood and fluid to support your growing baby and prepare your body for delivery. “Blood volume increases by about 40-50% compared to pre-pregnancy levels. In addition, your body holds onto extra fluid, which causes more pooling in the feet and the ankles,” says Dr. Bullis. “All this extra fluid supports the baby’s development, cushions your joints as your belly grows, and prepares your pelvic floor tissues for delivery.”
As your uterus grows, it can press on some of the veins that carry blood back up from your legs. Think of it like a traffic slowdown on the return route: blood moves upward more slowly, and gravity makes it easier for fluid to settle in your feet, ankles, and lower legs.
Swelling in your hands and fingers can happen, too, especially in the morning or during hot weather. This is more likely to happen later in the day or after you’ve spent a long time sitting or standing in one position.
Symptoms of swelling during pregnancy
Swelling during pregnancy can look and feel different depending on where it occurs and how far along you are. Typical symptoms of swelling during pregnancy include:
Puffiness or tightness in your feet and ankles, especially later in the day
Lower-leg swelling that leaves a temporary indentation when pressed, called pitting edema
Fingers feeling tighter or rings fitting more snugly
Mild swelling in your hands or fingers
Swelling that improves after rest or overnight
Numbness or tingling in your hands or wrists from pregnancy-related swelling
Foot or heel discomfort, possibly due to plantar fasciitis, as changes in your center of gravity and weight can impact your feet
“Your shoes may fit fine in the morning and feel much tighter by the afternoon,” says Dr. Bullis. For many people, swelling becomes most noticeable in the third trimester and gradually improves after delivery.
When to call your doctor
Mild, gradual swelling is common during pregnancy, but sudden or unusual swelling can sometimes signal a condition that needs medical attention. Contact your healthcare provider promptly if you notice:
A sudden or rapid increase in swelling, especially in your face or hands
Swelling along with a severe or persistent headache
Vision changes, such as blurred vision, flashing lights, or spots
Pain under your ribs or in your upper abdomen
One leg that is much more swollen than the other, especially if it is painful, red, or warm
Sudden swelling that feels different from your usual pregnancy symptoms
New dizziness or a general feeling that something is wrong
These symptoms can sometimes be associated with conditions such as preeclampsia or a blood clot, both of which require prompt evaluation.
How movement helps reduce swelling during pregnancy
If your feet or ankles are swollen, your first instinct may be to prop them up and stay still. Some rest can help, but gentle movement is equally as important for preventing swelling.
When you walk or move your ankles, the muscles in your lower legs contract and relax. This supports circulation and helps move fluid through the lower body rather than build up and lead to swelling.“Taking even short, but frequent, movement snacks can make a real difference,” says Dr. Bullis. “Even a quick walk or a few ankle movements can help if you’ve been sitting or standing for a while.”
Movement also has the added benefit of helping with stiffness and other common pregnancy aches, so you don’t need to choose between resting and staying active. A mix of both often feels best.
Exercises for swelling during pregnancy
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- Tib raises
- Calf stretch
- Diaphragmatic breathing
- Open book rotations
These exercises can help ease third trimester swelling by improving circulation and encouraging fluid movement throughout the body. Ankle pumps and tib raises keep your lower legs active; calf stretches help maintain lower-body mobility; diaphragmatic breathing supports relaxation; and open book rotations help keep the upper body moving comfortably.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Pelvic floor physical therapy is more than just kegel exercises. Various exercises tailored to your symptoms and needs are key to getting relief. Pelvic floor PT can relieve many different pelvic issues, such as pelvic pain, painful sex, and urinary incontinence.
Members of the Hinge Health pelvic health program experience an average 67% reduction in pelvic pain and 54% reduction in urinary incontinence within the first 12 weeks. Learn more*.
How physical therapy can help
Physical therapy can help if swelling, stiffness, or pregnancy-related aches are making it harder to move comfortably.
A physical therapist (PT) can assess how you’re moving, recommend exercises that fit your current needs, and help you modify daily activities so you can stay active without aggravating symptoms.
“A PT can help you find strategies that work with your changing body,” says Dr. Bullis.
Depending on your symptoms, recommendations may include exercise, compression guidance, positioning strategies, or other techniques to support your comfort and mobility.
You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth or video visit.
Tips to manage swelling during pregnancy
A few simple habits can make swelling easier to manage, especially when you use them consistently throughout the day.
Elevate your legs when resting. Prop your feet up when you sit or lie down if that feels comfortable. Even short periods can help ease lower-leg swelling.
Change sleep positions for comfort. Side sleeping can be comfortable later in pregnancy and may help some people feel less pressure in the abdomen and lower body. You can also use pillows to find a position that feels supportive.
Stay hydrated. Drinking enough water supports normal fluid balance and kidney function. Follow your healthcare provider’s recommendations about how much fluid is right for you. “Everyone is different, but generally, experts recommend 10 cups a day,” says Dr. Bullis.
Wear comfortable, supportive footwear. Tight shoes trap swelling and add pressure, so aim for shoes with a wide toe box if needed. If your usual size no longer fits comfortably, sizing up a half or whole size might help. “Monitor shoe fit as the day progresses, because you may need to adjust them if they are tighter,” says Dr. Bullis.
Consider compression socks. Compression socks may help some people manage lower-leg swelling, especially if they spend a lot of time on their feet. Ask your healthcare provider if they’re appropriate for you.
Reduce high-sodium foods. High salt intake encourages fluid retention. You don’t need to eliminate salt, but extremely salty meals may make some people feel more puffy, so try to be mindful about that during the third trimester especially.
Go for a swim. Aquatic exercises such as walking in a pool or water aerobics are particularly well-supported for pregnancy edema. “The hydrostatic pressure helps compress tissues and reduce fluid pooling, and it can just be generally relaxing,” says Dr. Bullis.
When does swelling during pregnancy go away?
For many people, swelling begins to improve within days after delivery as the body gradually gets rid of extra fluid. It’s also normal for swelling to linger briefly or even feel a little more noticeable in the first few days postpartum before it improves.
Does drinking water help with pregnancy swelling?
Yes. Staying hydrated supports normal kidney function and fluid balance, so drinking enough water is still important even if you’re feeling swollen. At the same time, you don’t need to force extra fluids to “flush out” swelling. Aim for the amount your healthcare provider recommends and pay attention to when you’re thirsty.
PT tip: Keep moving
“Frequent, short and gentle movement breaks are often more helpful than staying in one position for a long time,” says Dr. Bullis. “Even changing positions regularly can help with swelling and overall discomfort.” Think of movement as something you can sprinkle in throughout your day: a short walk, a few ankle pumps, or simply getting up and changing positions all count.
How Hinge Health can help you
If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
References
Office on Women's Health. (2021). Body changes and discomforts | Office on Women’s Health. OASH | Office on Women’s Health. https://womenshealth.gov/pregnancy/youre-pregnant-now-what/body-changes-and-discomforts
Shelat, T., Patel, K. H., Ganne, N., Polk, A., Zell, E., & Stacey, S. K. (2026). Edema in Pregnancy: A Common yet Understudied Maternal Concern. Cureus, 18(2), e103915. doi:10.7759/cureus.103915
Ochalek, K., Pacyga, K., Curyło, M., Frydrych-Szymonik, A., & Szygula, Z. (2017). Risk Factors Related to Lower Limb Edema, Compression, and Physical Activity During Pregnancy: A Retrospective Study. Lymphatic research and biology, 15(2), 166–171. doi:10.1089/lrb.2016.0038