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shrink feet after pragnancy

How to Shrink Feet After Pregnancy: A Complete Guide

Pregnancy is a beautiful journey that comes with a share of surprises. After the arrival of the newborn baby, mothers experience unexpected changes in their bodies. It is not uncommon for mothers to notice that their feet have become a little larger or swollen after pregnancy. If you are wondering how to shrink feet after pregnancy then you’ve come to the right place. Don’t worry there are steps that you can take to get your feet back to their normal size. In this article, we will explore simple but effective methods to shrink feet after pregnancy so you can comfortably step back into your favorite shoe.

Why do Feet Swell After Pregnancy?

If your feet are swollen after pregnancy then don’t worry. It’s a temporary condition and normally happens after pregnancy. Swollen feet (edema) are a common issue that you can face after pregnancy. This happens due to the extra fluid retention by your body causing swelling in your feet. Gravity plays a role in drawing fluid down to the feet and ankles.  This swelling typically improves as the body adjusts to post-pregnancy. But if the swelling doesn’t go away or is severe, it is best to talk to a doctor to make sure everything is okay.

Why do Feet Swell After Pregnancy?

Read Also: Safe And Effective Pregnancy Exercises

How to shrink feet after pregnancy:

Here are a few practical steps that you can use to shrink your feet after pregnancy:

1-    Stay Hydrated:

The possible solution to this problem is to drink water and stay hydrated. Drinking plenty of water can help reduce the swelling on your feet. To overcome this issue drink at least 8-10 glasses of water which is approximately equal to 2-2.5 gallons of water.

2-    Elevate your feet:

Elevating your feet is an efficient way of reducing swelling. Try to elevate your feet whenever possible. It can significantly help in reducing the swelling. Elevate your feet for at least 15-20 minutes several times a day. To this:

  • Find a comfortable place to sit down or lie.
  • Elevate your feet above the level of your heart.
  • Maintain that position for at least 15-20 mis.

3-    Exercise:

It helps in reducing fluid retention in the body. Adjust your exercise routine according to your comfort level and gradually increase the intensity. You can start with low-impact exercises such as walking and swimming. These activities help in reducing the swelling. Always consult your healthcare provider before starting any exercise to make sure it’s safe for you and your baby.

4-    Maintain a Healthy Diet:

Try to maintain a balanced but healthy diet with plenty of fruits and vegetables.  Eating food enriched in nutrients can help reduce swelling. In your diet include food with high potassium such as bananas or spinach. It helps in reducing the water retention.

5-    Choose the Right Footwear:

Choose a comfortable, supportive shoe with a wider toe box so it can allow changes in your shoe size during your pregnancy journey. Proper footwear will not only help in reducing swelling but also bring overall comfort and ease.

6- Massage Daily:

A mild foot massage can be both relaxing and beneficial in terms of swelling reduction. Massage improves circulation, resulting in less fluid buildup. Here’s how to do it:

  • To avoid friction, apply a moisturizing lotion or oil.
  • Begin at the toes and work your way up to the ankle with gentle upward strokes.
  • Avoid applying too much pressure, especially on tender regions.
  • Massage each foot for a few minutes daily.

7-    Consult a Specialist:

If after all the practical tips your post-pregnancy swelling is not reducing and is persistent or severe then you should consult with your healthcare provider. They can figure out any underlying concerns and provide precise advice or remedies according to your personal needs.

When to Worry About Swollen Feet During Pregnancy:

When to Worry About Swollen Feet During Pregnancy:

Swollen feet, also known as edema, are common during pregnancy, particularly in the latter stages. Here are some tips for when you should be concerned about swollen feet:

  • Swelling that arises abruptly or is severe, especially in the face, hands, or around the eyes, may indicate a hazardous condition.
  • Swelling in one leg may suggest a blood clot (deep vein thrombosis) and requires rapid medical care.
  • Consult a healthcare physician if pressing on the swollen area causes an indentation (pit), especially if it is sudden or severe.
  • High blood pressure can contribute to swelling; keep it under control with the help of your doctor during your pregnancy.
  • A significant decrease in urine flow and black or bloody urine could indicate kidney-related issues related to edema.
  • Swelling that is associated with severe headaches, vision problems, or stomach pain is an indication of preeclampsia and should be addressed as soon as possible.
  • Swelling with calf pain may indicate a blood clot; seek emergency medical assistance if you encounter these symptoms.


Swollen or larger feet after pregnancy are frequent but temporary. Stay hydrated, elevate your feet, engage in light exercise, eat a balanced diet, wear comfortable shoes, and consider getting daily foot massages to relieve discomfort. Consult your doctor if you experience severe or abrupt swelling. Finally, prioritize your health and accept the changes that come with pregnancy.

Read Also: Is Eating Cornstarch While Pregnant Safe? 

Frequently Asked Questions:

Why are my feet a size bigger after pregnancy?

Because of hormonal changes, weight increase, and ligament relaxation, your feet may grow a size larger after pregnancy. The hormone relaxing loosens the ligaments in your body, including those in your feet, during pregnancy, which can result in a temporary increase in foot size. Swelling and fluid retention can also play a role in this transformation.

How can I naturally shrink my feet?

While you won’t be able to permanently shrink your feet, you may reduce swelling and discomfort by using the following natural remedies:

  • Stay hydrated to assist your body in flushing out excess fluids.
  • Elevate your feet above your heart level for brief periods to promote fluid drainage.
  • To enhance circulation, engage in low-impact exercise daily.
  • Maintain a healthful, low-sodium diet to decrease water retention.
  • Avoid wearing shoes that are too tight since they can aggravate swelling.
Why are my feet a size bigger after pregnancy?

How can I prevent my feet from getting bigger after pregnancy?

Because some changes are natural, preventing your feet from becoming permanently larger after pregnancy may not be fully within your control. However, you can use the following methods to reduce swelling and discomfort:

  • Use natural remedies.
  • Wear supportive shoes with a wide toe box and sufficient arch support.
  • Choose shoes that can handle any temporary variations in your foot size.
  • Return to physical activity gradually after childbirth to reduce strain on your feet and body.

If you have persistent concerns about foot size changes, see your doctor.

Can I reduce the size of the feet?

No, you cannot permanently shrink your feet if they have grown, especially after pregnancy. Your priority should be to feel good, keep healthy, and take care of your feet, which are essential to your entire well-being.

Hannah Miller
Writer, Child Development Specialist Expertise Nutritional Needs for Growing Children Picky Eater Strategies Effective Communication Techniques Inclusive Education Techniques Preparing Kids for School Transitions Highlights Founder and Head of Content Strategy for Parenting and Childcare with a specialized focus on nutritional needs for growing children and picky eater strategies. Holds a Master's degree in Child Development from Queens University. Certified in Precision Nutrition, Child Development Associate, and New Parent Education. Experience Hannah Miller, M.Ed., combines academic insights with real-life parenting experience in her writing. Maria crafts articles on topics such as effective communication techniques, inclusive education, and preparing kids for school transitions that resonate deeply with parents and parents-to-be. She offers invaluable resources based on her extensive education, training, and firsthand experience as a parent. In her spare time, Maria enjoys hiking trails and experimenting in the kitchen with culinary delights.

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