How to Relieve Knee Pain During Pregnancy: Safe & Easy Tips

Pregnancy is a beautiful and transformative journey, but let's be real, it's not always comfortable. Among the many body changes expectant mothers experience, knee pain is a common and frustrating one. Whether it creeps in during your second trimester or becomes more noticeable as your belly grows, that nagging ache in your knees can interfere with sleep, mobility, and your overall experience. But the good news that comes here is - You don't have to "just live with it."

This blog will walk you through how to relieve knee pain during pregnancy, home remedies that can bring relief, lifestyle shifts that make a difference, and professional treatment options worth considering. Let's get those knees back to feeling good, so you can focus on the joy, not the joint pain.

Why Does Knee Pain Happen During Pregnancy?

Pregnancy comes with many surprises, and your body undergoes many changes. But what are the causes of knee pain in pregnancy?

Hormonal Changes

Your body produces a hormone called relaxin, which helps loosen the ligaments and joints in preparation for childbirth. While it's necessary, it also weakens the support structure around your knees, making them more vulnerable to strain and discomfort.

Weight Gain and Added Pressure on Joints

As your baby grows, so does the number on the scale. This weight gain puts added stress on your knees, which are already working harder to support your changing body.

Shifts in Posture and Center of Gravity

With your belly expanding forward, your posture adjusts to maintain balance. This new alignment often changes how you walk and stand, placing uneven pressure on the knees.

Fluid Retention and Swelling

Increased fluid retention during pregnancy can lead to swelling in your legs and knees. This not only causes stiffness but can also exacerbate pain if nerves become compressed.

Home Remedies to Relieve Knee Pain

Before you reach for anything drastic, you must try home remedies for knee pain while pregnant. These simple changes in daily routine can bring a lot of relief to your child.  

Rest and Elevation

Give your knees a break by putting your feet up. Elevating your legs helps reduce pregnancy-related knee swelling and relieves the pressure building up in the knee joints. Use a pillow or leg wedge while resting or lying down.

Warm Compresses and Gentle Massage

Applying a warm (not hot) compress to your knees for 15-20 minutes can ease tension and boost circulation. You can also massage the area gently using pregnancy-safe oils or lotions to reduce soreness.

Safe Prenatal Exercises (Swimming, Prenatal Yoga, Stretching)

Staying active may sound counterintuitive, but low-impact movements can actually reduce knee pain. Swimming offers joint relief, prenatal yoga increases flexibility, and light stretching improves blood flow.

Supportive Footwear and Knee Braces

Avoid flat shoes or heels—supportive, cushioned footwear is key. Consider using a maternity knee brace or compression sleeves for extra joint support when walking or standing for long periods.

Proper Sleeping Positions with Pillows

Sleeping on your side with a pillow between your knees helps align the hips and reduces pressure on your knees. A full-body or maternity pillow can work wonders for overall comfort.

Lifestyle Changes for Long-Term Relief

Consistency is your best friend when it comes to managing knee and joint pain during pregnancy. Here are a few lifestyle tweaks that you can make to create a difference in your life –

Maintaining Healthy Weight Gain

Maintain a pre-pregnancy weight based on your weight guidelines. A balanced approach helps ease the strain on your knees and keeps other complications at bay.

Staying Active with Low-Impact Exercise

Keep your body moving without overdoing it. Walking, aquatic aerobics, and light resistance workouts strengthen the muscles supporting your knees, improving endurance and stability. Indulge in safe exercises for pregnancy, such as knee support.

Hydration and Balanced Nutrition for Joint Health

Drinking plenty of water flushes out toxins and reduces swelling. Include omega-3 fatty acids, calcium, and vitamin D in your diet to support joint and bone health.

Posture Awareness in Daily Activities

Be mindful of how you sit, stand, and lift objects. Avoid locking your knees or slouching; use your legs instead of your back when bending or picking things up. Do safe exercises for knee pain in pregnancy to get relief from the pain.

Professional Treatments

Sometimes, it requires a more hands-on approach for proper pregnancy knee support. Some professional treatments to explore are –

Physiotherapy

A prenatal physiotherapist can teach you targeted strengthening and flexibility exercises to get relief from joint pain during pregnancy and improve mobility safely. So, you can consider getting prenatal physiotherapy for knee pain.

Prenatal Massage Therapy

Certified prenatal massage therapists use gentle techniques to reduce muscle tension and promote circulation, easing knee and leg discomfort.

Chiropractic Care

Specially trained chiropractors can provide pregnancy-safe spinal and joint adjustments that improve posture, relieve nerve pressure, and balance your musculoskeletal system.

When to Consider Physical Therapy

If your pain becomes persistent, limits your movement, or worsens with activity, you can consider getting the assistance of a physical therapist who can offer a personalized recovery plan according to your pregnancy stage.

When Should You See a Doctor?

Knee pain is often normal, but there are times when you need to get medical attention -

• Sudden swelling or redness in one knee.

• Intense, sharp pain.

• Warmth around the joint.

• Limited range of motion.

• Pain that worsens despite rest.
  

These symptoms may indicate an underlying issue like infection, injury, or, in rare cases, a condition like preeclampsia (characterized by high blood pressure and swelling).

Don't Ignore Persistent Discomfort.

Ignoring prolonged pain can lead to complications or chronic joint problems. It's always better to consult your OB-GYN or a specialist if something doesn't feel right.

Preventing Knee Pain Throughout Pregnancy

Prevention is always better than a cure, especially when your body is going through so many changes. Here is how to relieve knee pain during pregnancy from the start –

Ergonomic Adjustments for Daily Tasks

Use supportive chairs, avoid squatting for long periods, and keep items within easy reach. Making minor changes to how you move and perform tasks can help reduce knee strain.

Using Supportive Maternity Gear

A maternity support belt can redistribute weight, relieving pressure from your knees. Compression socks may also help manage swelling and circulation in the lower legs.

Regular Stretching Routines

Gentle stretching of the calves, thighs, and hips can relieve tight muscles that pull on the knees. Include daily routines like cat-cow, butterfly stretch, and seated forward bends.

Building Strength Pre- and Post-Pregnancy

If you're planning a pregnancy or are early in your journey, focus on building strength around your knees and core. You can also consider home remedies for knee pain while pregnant. This gives your body the support it needs for the months ahead and recovery after childbirth.

Conclusion

Knee pain during pregnancy is incredibly common, but that doesn't mean you have to suffer through it. With the right combination of self-care, movement, prenatal physiotherapy for knee pain, and professional guidance, you can ease discomfort and keep your knees strong and supported throughout your pregnancy.

Don't wait for the pain to take control. Take small, consistent steps now to protect your joints and enhance your overall well-being. Let prenatal care experts from RMT Movement support you every step of the way. Get in touch with us to know more.