Postpartum Swelling: Causes and Recovery Strategies

Bringing your baby into the world is a beautiful and life-changing experience — but the postpartum period also comes with unexpected physical changes. One of the most common and often surprising symptoms is postpartum swelling, also known as postpartum oedema.

Swelling in the feet, ankles, legs, hands, and face is a normal response after birth and is typically caused by fluid retention during pregnancy and labour. While it usually resolves on its own, it can feel uncomfortable or frustrating.

The good news? With the right care, including physiotherapy, movement, and lymphatic support, you can ease the swelling and support your body's natural recovery.

What Causes Postpartum Swelling?

Swelling after childbirth happens for a variety of reasons — all related to the physiological and hormonal changes your body goes through during pregnancy and delivery.

Hormonal Shifts

During pregnancy, hormones like progesterone encourage the body to retain fluids. After birth, it takes time for hormone levels to return to normal, which means excess fluid can linger in your tissues for a while.

IV Fluids During Labour

If you received intravenous fluids during labour (especially with an epidural or C-section), your body may take several days to flush out the extra fluid, contributing to visible puffiness.

Increased Blood Volume and Circulation

Your body produces extra blood and fluids during pregnancy to support your baby. After delivery, your circulatory system gradually returns to its pre-pregnancy state — but until then, this excess volume can pool in your extremities.

Prolonged Labour or Pushing

Intense or extended labour, particularly if you spent hours pushing, can cause localised swelling in your hands, feet, and even your face due to pressure and strain.

When Does Swelling Peak and How Long Does It Last?

Postpartum swelling usually peaks around days 3 to 5 after delivery and gradually improves over the first one to two weeks. However, everyone’s recovery timeline is different. The key is supporting your body’s lymphatic and circulatory systems to help flush out retained fluids more effectively.

How Physiotherapy Helps Reduce Postpartum Swelling

If your swelling is lingering or making you uncomfortable, seeing a women’s health physiotherapist can make a world of difference. Here are proven strategies we use to help support your postpartum recovery:

Manual Lymphatic Drainage (MLD)

MLD is a gentle, hands-on massage technique designed to stimulate the lymphatic system, helping excess fluid drain from swollen tissues. It’s especially effective for swelling in the legs, ankles, feet, and hands, and can feel incredibly soothing in the early postpartum weeks.

✅ Performed by trained physiotherapists, MLD supports faster resolution of oedema without causing discomfort.

Gentle Movement and Postpartum Exercise

Movement is medicine — even something as simple as a slow walk or ankle pumps can boost circulation, encourage fluid drainage, and prevent fluid buildup in the lower limbs.

✅ Gradual return to movement is important. Start slow, listen to your body, and follow your physio’s guidance.

Leg Elevation and Positioning

Raising your legs above heart level for short periods during the day helps gravity do the work of moving trapped fluid out of your limbs.

✅ Try lying down with your legs propped up on pillows for 10–15 minutes a few times a day.

Compression Garments or Socks

Wearing compression socks or postnatal support garments can gently support your circulatory system and prevent excess fluid from accumulating, especially if you’re standing or sitting for long periods.

✅ Compression can also relieve the heavy, achy feeling that often comes with swollen legs or feet.

Stay Hydrated and Eat Well

It might sound counterintuitive, but drinking plenty of water actually helps your body get rid of excess fluid. Eating a diet rich in potassium (found in bananas, spinach, avocados, and sweet potatoes) can also support healthy fluid balance.

✅ Avoid excess sodium and processed foods, which can make fluid retention worse.

When to Seek Medical Advice

While mild postpartum swelling is completely normal, it's important to know when to speak to a doctor. Contact your healthcare provider if you experience:

• Sudden or severe swelling, especially in one leg

• Pain or tenderness in the calf

• Shortness of breath or chest pain

• Persistent facial swelling or visual disturbances

These may be signs of a more serious condition, such as Deep Vein Thrombosis (DVT) or postpartum preeclampsia, which require immediate medical attention.

Customer's Review

"The physiotherapist Claire was really helpful and provided valuable advice and guidance. Definitely recommended."

Ram Krishnan ~ Google Review

Support for Your Postpartum Recovery

Postpartum swelling is a temporary part of your body’s healing process — but it doesn’t have to be uncomfortable. With gentle, evidence-based care like Manual Lymphatic Drainage, movement therapy, compression, and hydration, you can support your body’s return to balance and comfort.

If you’re dealing with persistent swelling or simply want expert guidance through your postpartum journey, we’re here to help.

With care,

Claire - Senior Physiotherapist in Women’s & Men’s Health, PhysioMatters Singapore

Contact Information

Email: hello@physiomatters.com.sg

Tele: +65 9352 9067

Address: 360 Orchard Road, #10-07 International Building, Singapore 238869

Instagram: @physiomatterssg