How to Manage Knee Pain During Pregnancy: Top Strategies

Executive Summary

• Knee pain during pregnancy is a common issue that can usually be traced back to hormonal shifts, weight gain, postural changes, fluid retention, or pre-existing joint conditions.
• To safely manage knee pain during pregnancy and alleviate discomfort, try stretching, engaging in low-impact exercises, getting adequate rest, attending physical therapy sessions, and using supportive devices.
• Incorporating healthy daily habits, such as staying hydrated, maintaining good posture, and avoiding prolonged periods of standing or sitting, can also help reduce knee pain for pregnant people.
• It’s essential to consult a qualified healthcare provider if knee pain during pregnancy worsens, persists, or interferes with your daily activities, as it may signal a more serious condition that requires professional evaluation.

What to Know About Knee Pain During Pregnancy

For many people, there is a direct correlation between pregnancy and knee pain, as joint discomfort can be caused by the hormonal and posture changes, weight gain, or fluid retention that are all a natural part of pregnancy. Even so, you shouldn’t have to live with knee pain during pregnancy—those nine months are hard enough as is.

If you are experiencing knee pain during pregnancy, incorporating targeted stretches, low-impact exercises, supportive rest positions, and physical therapy into your routine can help you feel significantly more comfortable.

Comfort isn’t the only reason you should be managing knee pain during pregnancy; you should do it to promote safety, too. Pain that significantly affects your ability to walk or move comfortably can increase your risk of falling. Plus, severe knee pain during pregnancy can interfere with sleep and even fuel anxiety. 

Therefore, it is essential to address knee pain in pregnancy and implement safe, practical strategies to manage it effectively. This article outlines common causes of knee pain during pregnancy and effective tactics for helping expectant mothers stay mobile, comfortable, and safe.

Common Causes of Knee Pain During Pregnancy

Many pregnant people are surprised by how substantially gestation can affect their joints. As the body begins to grow life, a combination of biomechanical and hormonal factors can inadvertently put pressure on the knees, leading to complications such as aches, swelling, or instability. 

Below are some of the most common reasons pregnant individuals experience knee pain, particularly during the second and third trimesters.

Hormonal Changes

During pregnancy, your body produces a special hormone called relaxin, which is a very fitting name, because it helps relax various parts of your body. It loosens ligaments and joints in preparation for childbirth, but this loosening can expand past the pelvis, potentially affecting your knees. In turn, your knees may become less stable and more prone to pain or strain.

Weight Gain

Growing another human inside you means that gaining weight is a natural and healthy part of pregnancy. Nevertheless, the additional weight can intensify any pre-existing joint sensitivity by increasing the load on the knee joints. The pressure exerted on the knees grows with each pound gained. 

Posture and Gait Changes

To accommodate a healthy, growing belly, the posture of a pregnant person will naturally shift. Although these alignment changes can help the individual operate with the additional weight from pregnancy, they can also cause you to walk differently. For example, adopting a wider stance or exaggerated sway can strain the knees over time.

Fluid Retention

Swelling can occur at various stages of pregnancy, particularly in the lower legs. Unfortunately, this extra fluid can compress the tissues surrounding the knee. Some symptoms this can cause are:

• Tightness
• Stiffness
• Pain

Pre-existing Joint Issues

Pregnancy can aggravate current knee problems or ones you have had in the past. Some examples of pregnancy’s effect on pre-existing joint issues include:

• Causing symptoms from an old injury to resurface
• Exacerbating chronic conditions like arthritis
• Experiencing complications in your healed joint after a partial or total knee replacement

Practical Strategies to Relieve Pain

With so many potential causes and individual factors at play, the severity of knee pain during pregnancy can range from mild discomfort to chronic, mobility-limiting pain.

Thankfully, many methods for relieving knee pain during pregnancy are typically considered safe, simple, and effective, including the popular strategies below.

Stretching and Gentle Movement

Although staying active may seem counterintuitive when your knees hurt, gentle movement can significantly improve joint health for many pregnant individuals. This is because stretching and low-impact exercise help keep muscles strong and joints lubricated, thereby reducing stiffness and improving overall comfort.

Some activities you should try after getting doctor approval include:

• Prenatal yoga or pilates – These activities are centered around balance, flexibility, and core strength, making them excellent for pregnant individuals, as they gently stretch and strengthen the muscles that support the knees. 
• Knee and leg stretches – Simple, gentle stretches that target the hamstrings, quadriceps, and calves can make a significant difference in how your knees feel throughout the day by relieving pressure on the knee joint. 
• Low-impact activities – Swimming is an ideal activity during pregnancy, as it takes pressure off the joints while still providing excellent cardiovascular benefits. 

Besides the activities mentioned above, other great options for maintaining strength and circulation include walking on flat, even surfaces or using a stationary bike.

Supportive Sleep and Rest Positions

In addition to being active, the way you sleep and rest can also impact your knee health. Some examples of ways you can support your joints and reduce swelling while lying down are:

• Elevate your legs – Raising your legs above heart level can help reduce fluid buildup, mitigating swelling in the knee or ankle region. To achieve this, try using a wedge pillow or stacking regular pillows toward the end of your bed.
• Use pillows for alignment – Try sleeping on your side and placing a pillow between your knees to ensure proper alignment of your hips, knees, and spine. In turn, this can reduce pressure and help stabilize the joints overnight.

If you struggle to stay in position during the night, you may be able to optimize sleep positioning with a full-body pregnancy pillow. A specialized pillow like this can help pregnant people maintain alignment and support from head to toe.

Chiropractic or Physical Therapy Care

Many report that getting support from a professional is the most effective way to manage knee pain during pregnancy. Working with a prenatal chiropractor or physical therapist can provide targeted relief through different approaches, as outlined in the table below.

Use of Heat, Massage, or Ice

There are a myriad of non-invasive comfort measures you can take to manage knee pain and inflammation during pregnancy—some examples include:

• Warm compresses – You can use a warm towel or heating pad in 10- or 15-minute increments to apply heat to sore muscles around the knee, which can reduce stiffness and increase circulation.
• Ice packs – While heat is excellent for stiff areas, ice can be better for knees that feel swollen or inflamed. Many people can reduce swelling by applying an ice pack wrapped in a towel to the affected area for 15 minutes at a time.
• Prenatal massage – A licensed prenatal massage therapist has the experience needed to target leg and knee tension. With their specialized techniques, they may be able to improve blood flow and promote relaxation within their clients.

Supportive Gear and Footwear

Devices that offer physical support can help distribute weight more evenly and prevent additional strain during pregnancy. Some examples of supportive gear you can try are:

• Maternity support bands – These belts slightly lift your belly to reduce the downward pull on your pelvis and knees.
• Compression sleeves or braces – Wearing a lightweight compression sleeve around the knee can provide stability and improve circulation, thereby reducing swelling.
• Proper footwear – Cushioned, flat shoes with good arch support are typically the best footwear for pregnant individuals, as they help absorb shock and maintain proper alignment from the ground up.

Lifestyle Changes for Managing Knee Pain

In addition to the strategies mentioned above, you can adopt other simple daily habits to help manage knee pain during pregnancy. Some examples of potentially helpful lifestyle changes include:

• Staying hydrated by drinking plenty of water to reduce fluid retention and swelling
• Monitoring weight gain by following your provider’s guidelines to reduce unnecessary stress on your joints
• Avoiding long periods of standing or sitting by taking regular breaks to move around or elevate your legs
• Practicing good posture and reducing strain by keeping your back straight, shoulders back, and knees gently bent while standing
• Moving mindfully and avoiding quick movements or twisting motions that could stress unstable joints

When to See a Healthcare Provider

While mild knee pain is common, severe knee pain may indicate a more serious issue. Some examples of symptoms that warrant contacting a qualified medical provider include:

• Pain worsens or does not improve with rest or the strategies mentioned above
• You notice redness, excessive swelling, or substantial warmth around the joint
• You hear popping or grinding noises coming from your joints
• You have difficulty walking or bearing weight due to your knees

Don’t let pain interfere with daily activities or sleep. Instead, seek professional advice. A joint specialist can ensure you’re not dealing with a serious condition, such as a torn ligament, bursitis, or an underlying rheumatic issue, which may require medical intervention.

If you have already received an assessment or treatment plan from a medical provider, consider obtaining second opinions from the experienced specialists at the Joint Replacement Center of Scottsdale to ensure you are on the best track possible.

Manage Knee Pain Safely During Pregnancy

Knee pain during pregnancy is common, but it doesn’t have to be debilitating. By understanding the causes and implementing supportive strategies, it can be easier to protect your joints and stay active throughout your entire pregnancy. Still, you should consult a healthcare provider about pregnancy and knee pain; they can ensure any new treatments or exercises you want to try are effective and safe for you and your baby.

If your knee pain is hindering your day-to-day life or lingering after childbirth, the Joint Replacement Center of Scottsdale is here to help. Our experienced medical providers can assess your joint health and recommend solutions that support both short- and long-term wellness, from corticosteroid injections to pulsed electromagnetic field therapy. For severe knee complications, we also offer minimally invasive knee replacement surgery, as our skilled surgeons utilize cutting-edge technology, such as Mako SmartRobotics, to minimize incision sizes.

Schedule an initial consultation with the Joint Replacement Center of Scottsdale to gain a deeper understanding of knee pain in pregnancy and discover how we can assist you.