How to Lower Your Risk of Varicose Veins During Pregnancy

Key Takeaways

• Wear properly fitted compression stockings every day—especially while you’re on your feet—to support veins and help blood flow.

• Keep moving: regular walking, prenatal yoga, or swimming help activate the calf muscle pump and reduce blood pooling.

• Break up long periods of sitting or standing—take short walks or do ankle pumps every 1–2 hours.

• Elevate your legs for about 20 minutes several times daily and try sleeping on your left side to reduce pelvic pressure.

• Stay hydrated, eat a high-fiber diet to prevent constipation, and avoid tight clothing or high heels that can restrict circulation.

Why Varicose Veins Happen in Pregnancy

Why do varicose veins often appear or get worse during pregnancy? Pregnancy raises your blood volume and boosts progesterone, which together can relax vein walls and affect vein valves, allowing blood to pool and veins to swell. The growing uterus also increases pelvic pressure, compressing pelvic vessels and making it harder for blood to return from the legs to the heart. Repeated strain—sometimes worsened by constipation—adds extra venous pressure and can lead to related issues like hemorrhoids. A family history and excess weight further increase mechanical and hormonal effects. In short, weaker vein structure, valve changes, altered blood flow, and higher pelvic pressure combine to promote venous dilation during pregnancy.

Daily Habits That Improve Circulation

Small, consistent changes can make a big difference. Daily habits that reduce vein strain include: wearing compression stockings during activity for external support and less swelling; regular, approved exercise like brisk walking or other low-impact movement to boost circulation; and avoiding prolonged sitting or standing by taking brief walking breaks or doing ankle flexes. Schedule short leg elevation sessions several times a day—about 20 minutes each—to help venous return. Keep hydrated and eat fiber to limit fluid retention and constipation that raise pelvic pressure. Comfortable, nonrestrictive clothing and steady, gentle routines make these measures easier to follow and lower the chance of troublesome varicose veins.

Safe Exercises and Positions for Pregnant Legs

Along with daily habits, specific low-impact exercises and positions can protect your legs from venous strain. Safe options include walking, prenatal yoga, and swimming to stimulate the calf pumps without high impact. Take short movement breaks every 1–2 hours to avoid prolonged sitting or standing and reduce pooling. Periodic leg elevation for about 20 minutes supports return flow from the ankles. When resting, sleeping on your left side helps lower pelvic vein pressure. Supportive measures like properly fitted compression stockings can complement these routines (discussed elsewhere).

Build circulation with walking, prenatal yoga, swimming, regular movement breaks, leg elevation, and left-side rest to ease venous strain.

• Walk briskly for 10–20 minutes several times a day

• Do seated ankle pumps and calf raises

• Practice gentle prenatal yoga poses that open the hips

• Prop your legs on a pillow for 20 minutes

• Alternate standing with short movement every hour

Compression Garments, Footwear and Clothing Tips

Which garments and shoes help circulation during pregnancy? Fitted compression stockings or tights worn from morning improve venous return and reduce swelling—best paired with daily gentle walking. Choose supportive footwear with enough width, arch support, and cushioning to reduce leg fatigue—avoid high heels. Wear loose clothing and avoid tight bands at the waist, thighs, or calves; tight socks, belts, or garters can block blood flow and increase discomfort. Make sure compression wear is properly sized and replace it when stretched. Used together with activity and leg elevation, these steps lower vein strain. If a garment causes numbness, sharp pain, or skin changes, stop using it and seek professional advice.

When to See Your Healthcare Provider

Contact your healthcare provider if you have sudden severe pain, rapid swelling, or warmth or redness—signs that could indicate a blood clot (DVT) or thrombophlebitis. Also seek care for persistent or worsening leg symptoms despite compression, painful or bleeding hemorrhoids, or large bulging veins, skin discoloration, or ulcers. Talk with your provider before changing compression levels or starting new treatments to ensure they’re safe in pregnancy. If varicose veins persist after birth, schedule postpartum follow-up—especially if they last beyond 6–12 months or return in later pregnancies.

• Sudden severe leg pain, swelling, warmth, or redness

• Worsening symptoms despite compression or elevation

• Painful or bleeding hemorrhoids

• Large bulging veins or skin changes

• Persistent veins at postpartum follow-up