Postpartum Knee Pain - What you can do about it
Postpartum knee pain is a common but often overlooked issue that many new moms experience.
After pregnancy, your body undergoes significant changes, and knee joint pain can be one of the unexpected consequences.
In this article, we’ll discuss the reasons why postpartum knee pain happens, how to find relief, and what you can do to strengthen your body and get back to feeling like yourself again.
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Why do my knees hurt postpartum?
If you've ever asked yourself, "Why do my knees hurt postpartum?", you're not alone. Knee pain after pregnancy is a common complaint among new mothers, especially during the early weeks and months after giving birth. This discomfort often stems from a combination of factors unique to the postpartum period.
During pregnancy, your body produces a hormone called relaxin. This hormone is essential for loosening the ligaments and joints to prepare your body for childbirth. While this process is beneficial for delivery, it can also make your joints, including your knees, more vulnerable to strain and instability after pregnancy.
The extra weight you carried during pregnancy and the demands of caring for a newborn (lifting, bending, and carrying) add extra stress to your knees, leading to pain and discomfort.
Additionally, muscle weakness and imbalances in your core, hips, and legs—common after pregnancy—can further strain your knees. Weak glutes or tight hip flexors can cause improper alignment, putting extra pressure on your knees.
For some women, knee pain after a C-section might be more pronounced. After a surgical delivery, reduced mobility and prolonged bed rest can lead to stiffness in the joints, including the knees, as you begin to move more post-surgery.
Postpartum Knee Pain - What you can do about it
Fortunately, there are several steps you can take to ease postpartum knee pain and start feeling better. Whether you're dealing with minor discomfort or more noticeable pain, the following tips can help you find relief.
1. Strengthening Exercises
One of the most effective ways to relieve postpartum knee pain is through strengthening exercises that target the muscles around your knees, as well as your core and glutes. Strengthening these areas can help to stabilize your joints and improve overall alignment. Here are a few exercises you can start with:
Clamshells
Great for strengthening your glutes, which play a key role in knee stability.
Glute bridges
Strengthens your lower back and glutes, helping to relieve strain on your knees.
Wall sits
Builds strength in your quadriceps, which support your knees.
Step-ups
Improves leg strength and balance.
Make sure to perform these exercises slowly and with proper form to avoid further strain. If you're unsure, consider working with a postpartum fitness trainer to ensure you're doing the movements safely.
2. Low-Impact Activities
Low-impact activities like walking, swimming, or using an elliptical machine can help keep your joints moving without putting too much pressure on your knees. These exercises can help increase mobility and reduce stiffness, improving your overall function.
3. Daily Modifications
In your day-to-day activities, there are small changes you can make to help prevent worsening knee pain. For example, avoid sitting in low or deep chairs that may require you to strain your knees when getting up.
Use proper body mechanics when lifting your baby, bending at the hips and knees, rather than your back. Watch this video where I show you the right way to lift your baby from the floor.
4. Home Remedies
In addition to exercises, there are home remedies that may offer relief:
Rest: Give your body time to recover and rest. This is easier said than done with a baby but once your little one is sleeping (also on you), put your legs up. The dishes and laundry can wait - your health is more important!
Ice and heat therapy: Alternating between ice (to reduce inflammation) and heat (to promote blood flow) can help ease discomfort.
Supportive footwear: Wearing shoes with good arch support can reduce knee strain, especially when you’re on your feet a lot.
How long does postnatal knee pain last?
The duration of postnatal knee pain can vary depending on the cause and how well you manage it. In most cases, postpartum knee pain gradually improves within 3 to 6 months as your body recovers from childbirth and hormonal levels return to normal.
However, if knee pain persists or worsens, it’s essential to seek professional advice. Persistent pain could indicate an underlying condition, such as patellofemoral pain syndrome or tendonitis, that might require physical therapy or medical intervention.
Other things to know
In addition to knee pain, many postpartum women experience issues like hip and lower back discomfort due to the strain of pregnancy and childbirth. A well-rounded recovery plan is essential for healing the whole body, not just the knees.
If you’re looking for a structured way to regain strength and heal your body postpartum, my REBUILD program is perfect for you. It focuses on rebuilding core stability, strengthening muscles, while helping you get back in shape. I designed REBUILD in a way that it’s tailored to your unique postpartum stage so you can return to fitness safely.
If you’re experiencing knee joint pain after pregnancy, know that you're not alone, and there are effective ways to manage it. With the right exercises, daily adjustments, and possibly professional support, you can relieve the pain. If pain persists, don’t hesitate to consult with a healthcare provider for further guidance tailored to your specific needs.
