If you are pregnant you may have noticed an increase in swelling in your hands and/or feet. You may have trouble getting your rings and watch on, or you may have also developed other symptoms related to your swelling and you would like to reduce your swelling ASAP. If so, keep reading to get some top (natural) tips on reducing swelling in the hands during pregnancy.
Carpal Tunnel Syndrome is one example condition that is frequently experienced by pregnant women. A main reason it is common in pregnancy is the severity of fluid retention in the hands that is experienced by so many, especially in the final months of gestation.
So, while there are a number of ways we can reduce symptoms of conditions such as Carpal Tunnel Syndrome, one no-brainer is to reduce the swelling (also known as Edema or Oedema) in the hands.
But how do we do this?
While some of these tips are useful on their own, I recommend utilising all of them and incorporating them into your lifestyle to get the best results and be most helpful in reducing your symptoms, whether they are pain, tingling, numbness, and discomfort.
I am happy to say that all of the following top 10 tips to reduce swelling in the hands are natural alternatives to medications. Most of them are also FREE. It is amazing how these little changes can make a big difference in someone’s life. It is also great that these tips can also be applied swelling to the legs and feet also, which often come hand-in-hand with swelling of the upper limbs during pregnancy.
So, here we go!
- ELEVATION!
Our hearts have a lot to accommodate during pregnancy. The heart needs to filter excess fluid and this fluid sometimes needs a little hand getting to this destination. Elevation uses gravity to improve blood and fluid flow back to the heart through your vascular system.
I have heard from some people that they deliberately hang their hands off the side of the bed at night, thinking that it will help their Carpal Tunnel Syndrome. This is only the opposite of what should be done. By hanging you hands off the bed, it places your hands as the only body part below the level of the heart, and the swelling will increase as the fluid starts to pool in the hands and arms.
Instead….
I recommend ELEVATION! How? I know what you may be thinking… “I can’t walk around all day with my hands up!”.
I get it that it isn’t possible or beneficial for anyone to hold their hands above their head all the time… but it is worth incorporating some new habits such as:
* Rest your arms on pillows on arm rests when seated on a couch. There should be a gentle slope of the whole arm with the hand above the level of the shoulder if possible.
* Raise your hands and straight arms above your head for a minute or so, 3 to 5 times a day or whenever you feel symptoms.
* Raise your hands high and open and close a fist repetitively, using your muscle pump (mentioned below), to allow excess fluid to flow into the rest of the body and away from your hands and fingers.
Remember to avoid hanging your hands down by your side for long periods and hanging your hands off the bed as mentioned above. Also try to avoid swinging you hands by your sides for long periods without breaks as you walk. Once again, this will cause additional fluid to pool in the hands.
- MUSCLE PUMPING AND EXERCISES
Active exercises allow the muscles to ‘pump’ and place pressure on the veins and lymphatic vessels. This process helps the flow of the excess fluid back to the heart and reduces swelling. In-fact, sitting still and a lack of movement can cause tissue fluids to pool into one area and become stagnant.
* Raise your hand and extend your arm to make a fist and release up to 20 times several times a day and when you experience symptoms.
* Complete shoulder, elbow, and wrist exercises to work the bigger muscles that pump that pesky fluid.
* Complete water exercises in your local pool. Joining a water aerobics class for pregnant women would be fantastic for your general health and also aid in reducing your swelling.
Note that all exercises should be pain-free. Pushing past pain can cause an inflammatory response and bring more fluid to the area, and then you are back to square one.
- COLD
The use of ice or cold packs can be most effective when there is an acute injury, but it can be beneficial to reduce swelling and discomfort in general. It causes the vessels to constrict and this reduces the flow of fluid into the body’s tissues. It is also helpful to reduce the pain from your nerves related to the pressure from the edema.
Sometimes a therapist may recommend a change from ice to heat. This heat may be suggested due to a restriction in movement; to reduce your stiffness so you can do exercises and therefore assist to reduce your swelling. Ice can also be used in conjunction with heat in a process called contrast bathing.
* Apply ice (with elevation if possible) for 10 to 15 minutes at a time. Protect your skin with a towel. Reduce the length of application if numbness occurs.
* Make use of ‘contrast bathing’; where you go between warm and cold water buckets several times to aid your vascular system to remove extra fluid. You can spend 10 to 15 minutes rotating between warm and cold for 1-3 minutes each.
- MASSAGE
Retrograde and/or lymphatic drainage massage can be very helpful to reduce swelling in the limbs. You can of course go to a massage therapist to get it done professionally, however it is something that you can utilise at home on your own or with a partner’s help.
Massage for edema doesn’t need to be hard as we are NOT trying to get to the muscles but the fluid sitting closer to the surface. In-fact, it is better to do gentle strokes towards the heart to get the most benefit.
Massage will also increase the blood flow to the problem area, which will aid the vascular system to reduce your fluid retention.
You can stoke your skin dry or you can use an anti-inflammatory cream safe for pregnancy, or just a natural massage oil if you prefer.
* Starting with the upper arm, complete gentle strokes up towards the shoulder, then move the starting point further down the arm all the way to the finger tips in stages, all the while stroking up towards the shoulder. You can repeat this process several times during the massage and you can complete the massage as often as you like.
* Combine this technique with elevation where possible.
You can use a gentle body brush as a massage tool if you prefer as this make it easier for some to complete the massage.
- DRINK MORE WATER!!
Did you know that dehydration can cause your body to retain more water?
Generally 8 glasses of water are recommended per day, however when pregnant, this recommendation can go up, and for good reasons.
I think this one is very closely linked to habit. Do you drink water every time you exercise? or wake up in the morning? Do you drink water with your meals? Often we tend to be very busy and forget to pick up our water bottles. We also jump to the conclusion that we are just hungry, but we are in fact needing fluids instead.
Sometimes we reduce our intake of water at night because we don’t want to get up to go to the bathroom all night. But what happens is that we wake up dehydrated instead.
One way to track how you are going on this front, is to see what colour your urine is. If it is an orange or deep yellow, it is a sign you need to keep drinking. Clear urine is a good sign that you are well hydrated.
* Use a tally system or chart to track your intake of water.
* Bring a bottle of water with you wherever you go.
* Check the colour of your urine regularly.
* Flavor your water with a pinch of lemon juice to taste.
Remember that your body will hang onto water in the form of swelling and fluid retention if you do not consistently give it the supply of water it needs to flush out the body and keep it hydrated. So drink up!
Keep in mind also that a good intake of water can also help to keep urinary tract infections at bay. A bonus for moms to be!
- REDUCE SALT INTAKE
Are you one to add salt to a meal without even tasting it first? Do you regularly get take-out food? Do you purchase pre-packaged stack foods every week?
Simply put, a high consumption of salt is linked to fluid retention in the body. If you have a diet high in salt, it increases your body’s need for water. While our body needs sodium to regulate our blood pressure and volume, excess sodium cause problems. The sodium found in salt can cause dehydration and contribute towards edema in the body.
* Put the salt in the cupboard to reduce the temptation.
* Opt for herbs and spices to flavour your food instead of salt or salt mixes.
* Where possible, make your meals and snacks from scratch.
* Purchase ‘low sodium’ options when available and make sure to read labels, they may surprise you.
- REDUCE CAFFEINE INTAKE
Sometimes people will count coffee or black tea as a cup of water when it comes to fluid intake. Did you know that caffeine is a diuretic and can cause dehydration? While caffeine may rid the body of some excess fluid in the short term, it can create a misbalance of electrolytes in the body over the long term.
Don’t increase caffeine to reduce swelling as it can cause dehydration and other issues during pregnancy so it is best to stick to water and other healthy alternatives.
* Reduce caffeine intake significantly during pregnancy or switch to decaffinated options.
* Explore herbal teas that are safe during pregnancy.
* Follow your health care providers recommendations on maximum caffeine intake during pregnancy.
- TURMERIC
Throughout the ages and the oriental world, Turmeric has been used as both prevention and therapy for a long list of diseases and conditions. In recent years it has gained popularity in the Western world for culinary uses and also as supplements for targeted health benefits.
Turmeric is now especially used to treat conditions of the digestive system and for inflammatory conditions such as rheumatoid arthritis. Turmeric has been found to be antibacterial, antiviral, anti-inflammatory and an antioxidant to name a few.
There are up to 100 compounds found in turmeric but the most popular is the bioactive compound called curcumin and its anti-inflammatory properties.
You can try to boost your swelling reduction by using Turmeric in various ways.
* As a capsule or powder form.
* As a paste in cooking or applied topically.
* Fresh in a tea or within your meals such as a mild curry.
You may wish to include honey to counteract the bitter taste of Turmeric. Recommended dosage in different parts of the world vary, so see your health care provider for their recommendations.
- CHANGE ARM POSITIONS
This one is very simple. If we are at a desk or kitchen bench or on the phone for long lengths of time, we are allowing the fluid to pool into the arms and hands.
Holding one position for a long time can be bad for blood flow, but also consider the position of your hands in relation to your heart. Look also at the elbows and how bent they may be as this can block fluid in one spot over time.
* Take breaks from work stations and move around.
* Complete stretches every 30-40 minutes if working in one spot to keep the blood flowing freely.
* Invest in a good headset or ear phones to avoid holding your arm in a bent position for long lengths of time.
Although this is a simple one, it is still worth a mention, especially since we are living in a digital age and easily lose track of time on our screens.
- COMPRESSION
If your swelling is severe, your health care provider may recommend wearing a compression glove or sleeve during the day to reduce your swelling. Sometimes this can be helpful when used in conjunction with exercises to increase the pressure and benefit from your “‘muscle pump’. This can also be required if you have a sedentary lifestyle or are on a bed rest orders from your Doctor.
Hand therapists will sometimes also utilise compression bandaging with a particular technique to aid the flow of fluid back to the upper arm and heart.
Tight clothing or jewellery such as watches and rings can prevent the fluid flow away from the affected limb by blocking the fluid over time, as can inaccurately wrapped compression bandages etc.
Any compression used must not be ‘tight’ but a comfortable firm fit that doesn’t cause pain or a severe build up of pressure.
* If recommended by a therapist or medical doctor, apply an edema glove or bandaging to the swollen area.
* Avoid tight watches, jewellery, and rings.
* Check blood flow to the finger tips if using compression to ensure it will be of benefit and not cause more problems.
So, just to recap…
How do you reduce swelling in the hands during pregnancy?
- Elevate
- Use your muscle pump
- Use cold
- Retrograde Massage
- Drink more water
- Reduce salt intake
- Reduce caffeine intake
- Turmeric
- Change arm positions
- Compression
Word of Warning! Fluid retention in pregnancy can sometimes be caused by a serious condition called Preclampsia. Make sure you are regularly monitored by your GP or Obstetrician to screen for this condition and other complications.
References
Villeco J. Edema: Therapist’s Management. In: Mackin EJ, Hunter JM, Callahan AD, Skirven TM, Schneider LH, Osterman AL (eds). Rehabilitation of the Hand and Upper Extremity. 6th ed. St. Louis, MO: Mosby. 2011:868-81.
https://www.ncbi.nlm.nih.gov/books/NBK92752/?report=reader
