Aching Knees During Pregnancy: Causes, Relief, and What to Expect
Pregnancy brings incredible changes to your body, but along with the excitement comes a fair share of discomforts—one of which is aching knees. While not often talked about, knee pain is a common experience for many pregnant women, whether it’s in the early weeks or the final stages of pregnancy. You may feel it while walking, standing, or even more noticeably at night when your body is trying to rest.
This blog explores why knee pain happens during pregnancy, how it can vary by trimester, and what you can do to ease the discomfort.
Why Are My Knees Aching During Pregnancy?
As your pregnancy progresses, your body goes through several physical changes that can directly affect your joints—especially your knees. Increased body weight puts added pressure on the lower half of your body. At the same time, the hormone relaxin softens your ligaments and joints to prepare your pelvis for delivery. While necessary, this hormonal shift can make your joints feel loose and unstable, often resulting in knee pain or discomfort.
Your center of gravity also shifts as your baby grows, which can affect your posture and the way you walk or stand. These changes can strain your knees, particularly if you’re on your feet for long periods or aren’t wearing supportive footwear.
Is Knee Pain a Sign of Early Pregnancy?
Although aching knees are not a classic early sign of pregnancy, some women do report joint sensitivity, stiffness, or mild pain in the first trimester. These symptoms are usually caused by hormonal changes, increased blood volume, or fluid retention. While joint discomfort alone isn’t enough to confirm pregnancy, it may be one of several early signs alongside fatigue, breast tenderness, or nausea.
Aching Knees at Night During Pregnancy
Many pregnant women notice that their knees ache more at night. This could be due to swelling from fluid buildup during the day, strain from daily activities, or sleeping positions that place pressure on the knees and hips. As your belly grows, it’s harder to find a comfortable position, and side sleeping—often recommended during pregnancy—can add to the joint discomfort if not properly supported.
Using a pregnancy pillow between your knees while lying on your side can help improve alignment and ease nighttime aches. Elevating your legs slightly with a cushion may also reduce swelling and relieve pressure on your joints.
Knee Pain in Late Pregnancy (Around 37 Weeks)
By the third trimester, and especially around 37 weeks, your body is preparing for labor. Your joints may feel looser, and the pressure from the baby’s weight can intensify discomfort in the knees, lower back, and hips. If you’re experiencing aching knees at this stage, you’re not alone—many women find that joint pain increases as delivery nears.
Staying hydrated, gentle stretching, warm compresses, and wearing maternity support belts can help manage late-pregnancy joint pain.
How to Relieve Aching Knees During Pregnancy
While you may not be able to eliminate knee pain entirely, there are several effective ways to manage and reduce the discomfort:
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Stay Active: Gentle exercises like walking, swimming, or prenatal yoga can strengthen muscles around the joints without putting too much strain on them.
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Wear Supportive Shoes: Avoid heels or unsupportive footwear. Choose cushioned, stable shoes that support proper alignment.
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Use Pillows for Support: When sleeping, place a pillow between your knees to keep your hips and legs aligned.
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Elevate Your Legs: Elevating your legs when resting helps reduce swelling and relieves pressure on your knees.
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Apply Heat or Cold Packs: A warm compress or cold pack can ease inflammation and soothe aching joints.
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Maintain a Healthy Weight: Gaining too much weight too quickly during pregnancy can increase strain on your knees. A balanced diet and gentle activity can help.
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Stretch Daily: Simple stretches can relieve muscle tension and help maintain joint flexibility.
When to Talk to a Doctor
If your knee pain becomes severe, is accompanied by significant swelling, redness, or affects your ability to walk, it’s best to consult your doctor. Sometimes joint pain can signal conditions like pregnancy-related arthritis, bursitis, or fluid retention issues that require medical attention.
Also, if you notice pain in only one leg or knee, especially with swelling and warmth, it could be a sign of a more serious condition like deep vein thrombosis (DVT) and should be evaluated immediately.
Final Thoughts
Aching knees during pregnancy may not be the most talked-about symptom, but they are very real for many women. From early pregnancy to the final trimester, your knees carry much of your body’s increased load—and they deserve a little care. With the right support, posture, and self-care strategies, you can ease the discomfort and keep moving comfortably through each stage of pregnancy.
Remember, your body is doing an incredible job. Give it the care and rest it needs—and don’t hesitate to seek help if something doesn’t feel right.