I still remember glancing down at my ankles in the grocery line and thinking, “Oh wow… that’s new.” By the second trimester, the morning sickness had finally backed off—and then the puffiness rolled in. If you’re noticing second trimester swelling in your feet, ankles, fingers, or even a bit in your face by day’s end, you’re absolutely not alone. I’ve been there, too.
The truth? Some swelling (the fancy word is “edema”) is a normal part of pregnancy. Your body is making more blood and fluid to support the placenta and a rapidly growing baby; plus, gravity loves to pool fluid in our lower legs when we’ve been sitting or standing. The good news is there are gentle, do-able habits that make a real difference: how you move, how you rest, how you hydrate, and even how you shower. I’ll walk you through simple steps that help—no complicated routines, no guilt—and the exact red flags that mean it’s time to call your provider for extra support. By the end, you’ll have a realistic plan for calmer, lighter-feeling legs (and a little more peace of mind).
Quick science side note: blood volume rises steeply in mid-pregnancy—plasma volume is ~18–29% higher by weeks 14–27—so some puffiness is expected. Knowing this helps us respond calmly and wisely.
In this article : [+]
Why second-trimester swelling happens (in plain mom-speak)
- Your body is holding more fluid on purpose. Extra fluid and blood help deliver oxygen and nutrients to baby and cushion your tissues. That increase is especially brisk in the second trimester, which is why swelling often shows up now.
- Gravity + veins under pressure. As your uterus grows, it can slow the return of blood from your legs, especially late in the day or if you’re on your feet a lot. Heat can make it worse.
- Hormones relax vessel walls. Pregnancy hormones (like progesterone) can relax blood vessel walls; great for baby’s blood flow, but it may nudge fluid outward into tissues—hello, ankle puff.
The big picture : gradual swelling in feet/ankles is common and usually harmless—just uncomfortable. We target comfort and circulation with small, steady habits.
10 practical, actually-doable ways to ease swelling
Sprinkle these throughout your day. Pick 2–3 to start, then stack more as you find your groove.
1) Elevate like it’s a mini vacation
How & why : Prop your feet above heart level for 10–20 minutes when you can (couch, bed, even against the wall). Elevation helps fluid shift out of the lower legs. I used to set a timer for an afternoon “feet up” break and read a few pages.
2) Side-sleep (left is lovely)
How & why : Sleeping on your left side takes pressure off the large vein that drains your lower body (the inferior vena cava), which can help with overnight swelling. Tuck a pillow between your knees; add a small wedge under your belly for comfort.
3) Compression socks (gradual pressure = happier calves)
How & why : Graduated compression stockings gently squeeze from ankle upward, supporting blood return and reducing daytime puffiness. Put them on first thing before you’re up and about so fluid doesn’t pool to begin with. Many moms find 15–20 mmHg helpful; ask your provider if you might benefit from a higher level. Evidence shows stockings help prevent or reduce pregnancy leg edema. Personally, mine lived in my top drawer all trimester.
4) Walk it out (and ankle circles count!)
How & why : Movement is a fluid-moving superpower. Take short walks, or if you’re desk-bound, do ankle pumps and circles (30 bends, 8 circles each direction) every hour. These tiny moves act like a calf “pump” to send blood back toward your heart.
5) Sip steadily (don’t skimp on water)
How & why : It’s tempting to drink less when you feel puffy, but hydration actually helps your body balance fluids and flush extra sodium. A ballpark is ~10 cups (2.3 L) a day, more in heat or after exercise. Keep a bottle with you; add lemon or berries if that helps you drink more.
6) Chill finish in the shower (30–60 seconds)
How & why : End your shower with cool water down the calves. The gentle temperature change can tighten surface vessels a bit—many moms notice a lighter feeling afterward. (Aim for cool, not icy.) This is a comfort trick; use alongside the big hitters above.
7) Pool time = natural compression
How & why : Standing or walking in a pool applies even pressure to your legs (water is amazing like that) and can ease swelling. If a full swim isn’t your thing, just wade and do gentle calf raises. There’s research that water immersion sessions can reduce pregnancy leg edema; plus, it feels wonderful on warm days.
8) Dress for flow
How & why : Choose soft, non-constricting socks/leggings and supportive shoes with room for a bit of end-of-day puff. Skip tight bands around calves/ankles that can hinder circulation. My personal rule : if it leaves a mark, it’s not for long wear.
9) Smart salt & fiber
How & why : You don’t need a super-low-sodium diet, but cutting back on salty processed foods can help. Pair that with fiber (beans, berries, whole grains) to keep digestion smooth—straining from constipation can worsen vein pressure and swelling. (Also, hydration + fiber are best friends.)
10) Break up long sits & stands
How & why : Long stretches in one position invite pooling. Set an hourly reminder to change position, stroll the hallway, do 20 calf pumps, or elevate for 3 minutes. Small, frequent resets beat one big session. You’ll feel the difference in your shoes by evening.
Quick table : what helps (and how to make it stick)
- Morning : Compression socks on before getting out of bed; 5 ankle pumps before you stand.
- Midday : 10-minute feet-up break after lunch; refill your water; short walk.
- Afternoon : Cool-water rinse after a shower or a brief pool walk if available.
- Evening : Left-side lie-down with pillows; light stretch for calves/hips; salty-snack swap (nuts + fruit instead of chips).
- Anytime you’re stuck standing : March in place, shift weight, calf raises.
“Is my swelling normal ?” — red flags to know (and trust)
Swelling that builds gradually—especially in ankles/feet—and eases with rest is usually normal. But some symptoms can point to conditions that need urgent attention :
- Sudden or severe swelling in your face, hands, or feet, very bad headache, vision changes (blurry or flashing lights), pain below your ribs, or feeling suddenly very unwell—call your midwife/OB right away. These can be signs of preeclampsia, a serious blood-pressure condition in pregnancy.
- One-sided swelling (especially if the leg is red, warm, or painful) needs urgent assessment to rule out a blood clot (DVT).
- Rapidly worsening swelling, swelling with shortness of breath or chest pain, or symptoms that don’t ease with rest/elevation—reach out to your care team promptly.
Your peace of mind matters. If something feels “off,” it’s always okay to call.
Expert insight
- Pool time and stockings work. A single immersion session can reduce gestational leg edema, and compression stockings are effective for preventing or reducing leg swelling in pregnancy.
- Why it’s so common now: Plasma volume expansion is steepest in the second trimester (roughly +18% by weeks 14–20 and +29% by weeks 21–27 above pre-pregnancy levels), which helps explain the timing of edema.
- Provider-approved strategies: NHS and Mayo both recommend the same core habits—elevate, move, sleep on your side, wear compression, stay hydrated, and avoid tight bands—and flag the same urgent symptoms to watch.
A gentle 7-day “light-leg” plan (copy, paste, stick on the fridge)
- Day 1 — Sock strategy : Compression socks on before you get up. 10-minute feet-up break mid-afternoon.
- Day 2 — Move & pump : Every hour, 30 ankle bends + 8 circles each way; 10-minute walk after lunch.
- Day 3 — Left-side setup : Pillow between knees, small wedge under belly. Practice side-lying when resting.
- Day 4 — Hydration habit : 10 cups of fluid spaced through your day; add lemon or berries for flavor.
- Day 5 — Cool finish : End shower with 30–60 seconds of cool water down calves.
- Day 6 — Water walk: If you have access, 10–15 minutes of gentle pool walking; otherwise, an extra elevation break.
- Day 7 — Check-in : What helped most? Keep it daily. If swelling is sudden, one-sided, or paired with headache/vision changes, call your provider.
Friendly FAQs (because you asked—me too!)
It’s counterproductive. Adequate hydration helps your body balance fluids and sodium; dehydration can make you feel worse. Aim for steady sips throughout the day.
They’re generally designed for daytime use when gravity is in play. Most people remove them at night, but ask your provider what’s best for you—especially if you have varicose veins or significant swelling. (They can also advise on mmHg strength.)
Not usually. Focus on reducing ultra-salty processed foods and enjoy whole, minimally processed meals. Pair that with hydration and movement for the biggest impact.
Not always—but sudden swelling of the face/hands is a red flag for preeclampsia, especially with headache or vision changes. When in doubt, call.
Wrapping Up with Love & Support
Mama, the swelling can feel… relentless. Shoes feel snug, ankles look puffy, and by bedtime you just want to put your feet way up. Please hear this: your body is doing extraordinary work—expanding blood volume, growing a placenta, and nourishing a baby around the clock. You’re not “failing” because your ankles are puffy; you’re adapting. Little habits add up: two short walks, a few ankle pumps in line, that cool shower rinse, a left-side pillow nest, socks on in the morning. They don’t have to be perfect to be powerful.
And if something feels off—call your provider with zero guilt. That’s advocacy, not alarm. You’ve got this, and you don’t have to go it alone.
What’s your best tip for easing second trimester swelling—a snack swap, a pool trick, the comfiest compression socks, a pillow hack? Drop it in the comments so another mama can try it today. And if this helped, share it with a pregnant friend who might need a little encouragement (and a reminder to put her feet up!).