Knee pain as a new parent
Nicola Tik
Knee pain is not something most people expect when they become a parent, but the physical demands of the early months can put real strain on the knees. This article looks at why it happens and what you can do about it.
The knees take on a surprising amount of load in the day-to-day rhythm of caring for a baby. Getting up and down from the floor repeatedly, kneeling during bath time or play, and carrying extra weight while your body is still recovering all add up. If you had any knee discomfort during pregnancy, the joints may already be a little sensitised coming into the postpartum period.
Fatigue plays a role too. When you are not sleeping well, your body's ability to absorb and manage load is reduced, which can mean the knees feel sore from activities that would not normally bother them.
Small changes to how you move can take a meaningful amount of strain off the knees. When getting up from the floor, try to use your arms for support rather than pushing entirely through your legs. Kneeling on a folded blanket or cushion during bath time or floor play reduces the sustained pressure on the knee joint.
If you are carrying your baby for long periods, a well-fitted sling or carrier keeps the weight closer to your centre of gravity, which is easier on the knees than carrying a baby on one hip.
The muscles around the knee, particularly those at the front and back of the thigh, help absorb load and protect the joint. Gentle strengthening does not need to be time-consuming. Simple exercises like slow sit-to-stand movements from a chair, done a few times a day, are a good starting point and easy to fit around a baby's routine.
A cold pack on the knee for 10 to 15 minutes after a busy stretch can help ease discomfort. Over-the-counter anti-inflammatory gels are another option worth trying.