Swollen feet are usually par for the course when you’re growing a baby, especially during warmer summer months. But do you know when they are a red flag for more serious problems? Find out below, along with how to love up your tender tootsies during your pregnancy.

Your whole body is doing incredible things to take care of both you and your baby during your pregnancy. But it’s easy to forget how much our feet are doing – until your favourite pair of comfortable and attractive shoes start to feel a little tight… It’s soooo normal to experience swollen feet during pregnancy. Your body is processing so much more fluid during this time, and pressure from your baby in the pelvic area and plain old gravity may mean that blood and lymph tend to pool in the lower legs. You may also notice swelling, known as edema, in your hands or around your face and neck.

But there are a few times when it may be a cause for concern. If you notice any of the following symptoms, be sure to address them immediately with your doctor or midwife. They can be a signal of more serious matters like a blood clot or pre-eclampsia (pregnancy related high blood pressure).

• Swelling more in one foot or leg than the other, especially accompanied by pain.
• A headache that just won’t go away.
• Changes to your vision like blurry vision or increased sensitivity to light.
• Chest pains or increased difficulty in breathing.

But how to manage if you’ve ruled these out and it’s just good ole’ pregnant feet?

• Elevate your dogs. Putting your feet up on a stool uses gravity to help your body move those fluids back in towards the torso.
• Keep well hydrated. Good old H2O is best. Avoid dehydrating coffee, tea and soda pops. Help your body flush out unnecessary fluids and waste products.
• Get up and moving on a regular basis. Drinking lots of water will ensure that you’re not sitting at your desk for extended periods of time, as you’ll be making a bee-line to the washroom! Give your feet some gentle movement – circling your ankles, flexing and pointing your toes – to keep muscles, joints and fluids moving throughout your day.
• Wear comfortable, properly-fitting shoes. Now might be the time to hit up your local Payless Shoes for something in a larger size than you  normally wear, knowing you’ll only be wearing them for a few weeks.
• Now is a perfect time to train your loved ones in the fine art of foot rubs!
• Self-massage with yoga therapy balls. Roll out your tired, achy feet on cushy rubber balls. These inexpensive, easy-to-tote balls are one of my all-time favourite self-care tools.

Are muscle cramps in your feet or lower legs driving you bonkers?  Remember that your foot is your foundation for most of your day in standing and walking. As our shape changes dramatically over 40 plus weeks of pregnancy, so does our centre of gravity. The small muscles of the foot may be coordinating in slightly different ways to accomodate our subtly shifting stance – just enough that little muscles are getting a big workout that they aren’t used to. If you are suffering with middle-of-the-night leg cramps, speak to your caregiver about whether a calcium-magnesium supplement may help you.

When will I get my feet back?! Puffy feet are usually just a frustrating but temporary side-effect of pregnancy, and pass within a day or two of giving birth. It may take a little longer if you receive intravenous fluids during your labour. For now, know that this too will pass, and enjoy the time to put your feet up and grab some foot rubs.