Swollen feet and ankles in pregnancy can strike at any time, but the summer heat especially lends itself to this very uncomfortable side effect of pregnancy, particularly for those in the third trimester. Medically, the condition is termed edema, and it refers to fluid retention in the feet and ankles. Typically, it is harmless, though you should check with your doctor to make certain there are no medical issues such as preeclampsia (a rise in blood pressure and urine protein), or hypertension that are causing the swelling. (In the case of the photo to the left, which is of one of my dear friends' poor feet in her final six weeks of pregnancy, there is no medical concern--just a whole lot of discomfort, and very few shoes that fit)!
Though you may tempted to cut back on fluid to reduce fluid retention, you should actually employ the opposite strategy. The pregnant body requires far more fluid, and if you're not taking in at least ten glasses of water a day, carry a water bottle with you at all times to flush waste and keep fluids moving. Additionally, try these prenatal yoga poses, to alleviate some of your discomfort and swollen feet and ankles.
Rotate and elevate. Keeping the ankles and feet in their full range of motion will help with swelling to some degree. Assume a simple table top position on all fours, and extend on leg behind you, pressing the ball of the foot to the ground. Press the heel gently toward the back wall for a gentle stretch through the foot, ankle and calf. Next lift the foot away from the floor, on the same plane as the hips and shoulders. Take a few small turns clockwise, and counterclockwise, while keeping a mindful eye on the stability in your lower back (no sagging). Repeat on the other side.
Compress. Om for Mom prenatal yoga regulars know that virasana, or "hero pose" is my favorite go-to asana for heartburn relief, but it's a great pose for swollen legs, feet and ankles too. Come onto your knees, keeping them as close together as is comfortably possible, while turning your feet wide to be outward of your hips. Using a block or pillow under your booty, lower toward the floor, with knees pointing inward, heels to the outside of hips, while you use the pillow or block to fill the space between your booty and the floor. Place your hands on the feet, and gently massage your arches. Close your eyes, and take several breaths. Not only does the self-massage on swollen feet feel great, you'll stretch your quads, hips, and create a mild compression with your own body weight that keeps fu
Though you may tempted to cut back on fluid to reduce fluid retention, you should actually employ the opposite strategy. The pregnant body requires far more fluid, and if you're not taking in at least ten glasses of water a day, carry a water bottle with you at all times to flush waste and keep fluids moving. Additionally, try these prenatal yoga poses, to alleviate some of your discomfort and swollen feet and ankles.
Rotate and elevate. Keeping the ankles and feet in their full range of motion will help with swelling to some degree. Assume a simple table top position on all fours, and extend on leg behind you, pressing the ball of the foot to the ground. Press the heel gently toward the back wall for a gentle stretch through the foot, ankle and calf. Next lift the foot away from the floor, on the same plane as the hips and shoulders. Take a few small turns clockwise, and counterclockwise, while keeping a mindful eye on the stability in your lower back (no sagging). Repeat on the other side.
Compress. Om for Mom prenatal yoga regulars know that virasana, or "hero pose" is my favorite go-to asana for heartburn relief, but it's a great pose for swollen legs, feet and ankles too. Come onto your knees, keeping them as close together as is comfortably possible, while turning your feet wide to be outward of your hips. Using a block or pillow under your booty, lower toward the floor, with knees pointing inward, heels to the outside of hips, while you use the pillow or block to fill the space between your booty and the floor. Place your hands on the feet, and gently massage your arches. Close your eyes, and take several breaths. Not only does the self-massage on swollen feet feel great, you'll stretch your quads, hips, and create a mild compression with your own body weight that keeps fu
