Description

Ergonomic Advice & Exercises for Ankle & Foot Swelling in Pregnancy

The complete third-trimester protocol for managing ankle swelling in pregnancy – at home, at work and on the move

Ankle and foot swelling (oedema) is one of the most common discomforts of the third trimester. Shoes feel tight, socks leave deep marks, and your feet look puffier with every hour you spend on your feet. The good news is that a few targeted changes to how you sit, stand and move can make a real difference.

This 10-page guide was created by Prachi Shetye, Women’s Health Physiotherapist and Lactation Consultant. It brings everything you need into one practical reference you can keep handy until delivery.

What’s inside

• Why swelling happens in pregnancy. A simple explanation of how higher blood volume, the hormone relaxin and pressure from your uterus cause fluid to pool in your ankles and feet, and why it gets worse as the day goes on.
• Ergonomic advice at home. Tips for cooking, working from home at a desk, and carrying or caring for another child.
• Ergonomic advice at work and on the move. Strategies for long sitting hours, long standing hours, on-your-feet jobs, and car or flight travel, including guidance on compression stockings.
• 6 illustrated exercises for swollen feet. Ankle pumps, ankle circles, calf raises, seated marching, legs-up-the-wall and standing figure-8s, each with reps and how often to do them.
• A sample day built around your routine. How to fit swelling relief into your morning, workday, evening and bedtime without needing a separate workout.
• The most common mistake to avoid, and why it makes swelling worse.
• Answers to common questions. Is swelling normal? Can I exercise with swollen feet? Will it affect my baby?
• Red-flag warning signs. The symptoms that mean you should seek medical care the same day instead of managing swelling at home.
• A 7-day swelling log with a 0–3 swelling scale, so you can give your doctor a clear update at your next antenatal check-up.

Who this guide is for

Pregnant women, especially in the third trimester, who are dealing with swollen ankles, feet or legs. It’s particularly useful if you work at a desk, stand for long hours, travel, or are looking after a toddler during pregnancy.

Format: PDF, 10 pages, instant download. Read it on your phone, tablet or laptop, or print it.
Price: ₹249

Disclaimer: This guide is for educational purposes only and is not a replacement for medical consultation. Please follow your gynaecologist’s advice for your individual pregnancy.

More help for ankle swelling in pregnancy

If ankle swelling in pregnancy is just starting for you, begin with our free Preventive Measures for Ankle & Foot Swelling guide. Dealing with back pain as well? See Back Exercises during Pregnancy and Ergonomic Advice for Back Pain. For general information, the NHS also has a helpful overview of swollen ankles, feet and fingers in pregnancy.