Understanding Postpartum Knee Pain: Causes, Relief Tips, and How Osteopathy Can Help
Knee pain is one of the most overlooked but common issues faced by mums in the postpartum period. Whether you’ve had a vaginal birth or a C-section, your knees can feel the strain of pregnancy, labour, and the physical demands of caring for a newborn. From lifting prams and toddlers to long hours spent kneeling or squatting, it’s no surprise your knees may start to protest.
In this blog, we’ll explore the causes of postpartum knee pain, share simple ways to manage it at home, and explain how osteopathic treatment with Sarah can provide effective relief. You’ll also be reassured to know that babies, children, and support partners are always welcome at Sarah’s appointments—she works around your needs as a mum, including time for feeding or settling your little one during your session.
Why Do Mums Get Knee Pain in the Postpartum Period?
There are several reasons why new mums experience knee pain after birth:
Hormonal changes: The hormone relaxin, which softens ligaments in preparation for birth, can continue to affect joint stability in the postpartum period. This can lead to joint strain—especially in weight-bearing joints like the knees.
Muscle weakness and imbalances: Pregnancy often weakens core, glute, and leg muscles. If your quads, hamstrings, and glutes aren’t supporting you effectively, your knees take on more load.
Repetitive movements: Rocking, squatting, kneeling, and lifting are part of daily life with a baby. Repeating these movements without proper support or recovery time can aggravate the knees.
Poor alignment: Changes in pelvic alignment and posture after birth can shift the way your body moves and weight is distributed—often causing the knees to compensate.
Carrying baby weight: Even after birth, your body is adjusting to new demands—holding your baby, babywearing, and bending frequently all contribute to ongoing stress on the knees.
Ways to Self-Relieve Postpartum Knee Pain
While you may not be able to avoid all the physical demands of motherhood, there are practical ways to care for your knees at home:
Use supportive footwear: Flat, unsupportive shoes can increase knee strain. Wear cushioned, supportive shoes as much as possible—even indoors.
Strengthen your muscles: Gentle postpartum rehab exercises focused on your glutes, quads, and core can take pressure off your knees. Start with bridges, wall sits, and gentle step-ups.
Avoid prolonged kneeling: If you need to be on the floor, use a pillow or folded towel under your knees for cushioning.
Use proper lifting techniques: Bend your knees and use your legs rather than your back when lifting your baby, car seat, or pram.
Apply heat or cold: A warm pack can soothe stiff joints, while a cold pack can reduce inflammation after a busy day.
Be kind to yourself: Recovery takes time. Rest when you can, and avoid pushing your body into pain.
How Osteopathic Treatment Can Help with Postpartum Knee Pain
Osteopathy offers a gentle, holistic approach to postpartum care. Sarah has years of experience supporting new mums through this physically demanding stage of life. Her treatments are tailored to address your unique postnatal body—especially the strain placed on your knees, hips, back, and pelvis.
Osteopathic treatment can help with:
Realigning posture and movement patterns that contribute to knee strain
Releasing tight muscles in the hips, glutes, hamstrings, and calves
Improving joint mobility and function in the knees and surrounding areas
Reducing compensatory strain on the knees caused by pelvic misalignment or lower back tightness
Rebuilding strength and support through personalised movement advice
Supporting recovery from pregnancy-related muscle weakness and joint laxity
Sarah works in a mum-friendly environment where you are encouraged to bring your baby, older children, or support person along to your appointment. She understands the juggle and is happy to pause for feeding, settling, or nappy changes so you feel supported and at ease.
Don't Let Knee Pain Interfere with Motherhood
It’s easy to overlook your own discomfort when you’re focused on caring for your baby—but persistent knee pain can affect your mobility, mood, and ability to enjoy this special time. Early treatment and support can make a huge difference to your recovery and overall wellbeing.
If you’re struggling with postpartum knee pain, book an appointment with Sarah today. Her compassionate, tailored approach to osteopathic care can help you feel stronger, more mobile, and better supported as you navigate life as a new mum.