Tips for managing postpartum foot swelling
After childbirth, many women are surprised to find that their feet and ankles are still swollen — sometimes even more than during pregnancy. Postpartum swelling, also called postpartum edema, is common and usually temporary, but it can feel uncomfortable and affect your mobility. Knowing why it happens and how to ease it can help you move through this stage with more comfort and confidence.
Why Foot Swelling Happens After Birth
During pregnancy, your body produces extra blood and fluids to support your growing baby. After delivery, your body begins to release the excess fluid it no longer needs. This process can take several days to a couple of weeks, and until it’s complete, you may notice puffiness in your feet, ankles, and sometimes hands.
Other contributing factors include:
- Hormonal changes: Shifting hormones affect how your body retains and releases fluid.
- IV fluids during labour: If you had intravenous fluids during labour or a C-section, you might experience more noticeable swelling afterwards.
- Reduced movement: Recovery time, especially after a C-section, can mean less walking, which slows circulation.
- Gravity: Fluid naturally collects in the lower body, especially when you’re upright.
Tips to Reduce and Relieve Postpartum Foot Swelling
1. Keep Your Feet Elevated
Raise your feet above heart level for 15–20 minutes, a few times a day, to help fluid drain away from your feet and ankles. Use pillows or a folded blanket for support.
2. Stay Hydrated
It may seem counterintuitive, but drinking plenty of water encourages your body to release excess fluid and flush out extra sodium that can worsen swelling. Aim for small, frequent sips throughout the day.
3. Move Gently and Often
Short walks around the house or light stretching promote circulation and help reduce swelling. If you’re sitting for long periods (feeding your baby, for example), take breaks to stand and move your legs.
4. Wear Supportive Footwear
Choose shoes that are comfortable, breathable, and roomy enough to accommodate swelling. Avoid high heels or tight-fitting footwear until swelling resolves.
5. Try Compression Socks
Mild compression socks can improve circulation and prevent fluid from pooling in your feet and ankles. Choose a comfortable, non-restrictive fit and wear them during the day.
6. Limit Salt Intake
Too much sodium in your diet can contribute to water retention. Focus on fresh, whole foods and season lightly.
7. Use Cool Compresses
Applying a cool, damp cloth or a cold pack wrapped in a towel to swollen areas can reduce discomfort and puffiness.
8. Avoid Crossing Your Legs for Long Periods
Crossing your legs can restrict circulation, making swelling worse. Keep both feet flat on the floor or elevated when possible.
When to Call Your Doctor
While postpartum swelling is usually harmless, you should seek medical advice immediately if you notice:
- Swelling that worsens suddenly or appears only on one side
- Severe pain or tenderness in the leg
- Redness, warmth, or skin discolouration
- Shortness of breath, chest pain, or dizziness
These symptoms could indicate a blood clot or other serious condition and need urgent attention.
A Gentle Reminder
Postpartum foot swelling can be frustrating, especially when you’re eager to feel more like yourself again. Remember that your body is working hard to rebalance after pregnancy and birth. With rest, hydration, and gentle movement, most swelling will improve within a week or two.
This stage is temporary, and in the meantime, focusing on small acts of comfort — like elevating your feet, wearing soft socks, or taking a cool foot soak — can make a big difference in how you feel day to day.