If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

As pregnancy progresses into its final stages, certain discomforts inevitably arise—such as knee pain. This discomfort makes it increasingly difficult for expectant mothers to move around, even making simple walks feel challenging.

01 Common Causes of Knee Pain During Pregnancy

1. Knee Synovitis

If the knee joint is sprained or overused, it may damage the synovial membrane on the joint surface, leading to significant fluid accumulation. Pregnant women may experience knee pain and swelling. Pain under the kneecap intensifies when actively extending the knee to its fullest extent, especially when performing knee extension exercises with resistance. Pain also significantly worsens during passive bending to the maximum range of motion.

2. Meniscus Injury

As a pregnant woman gains weight during pregnancy, the meniscus—the cartilage disc sandwiched between the two bones within the knee joint cavity—experiences increased compression. This makes the meniscus susceptible to injury during flexion and rotational movements.

3. Lumbar Disc Herniation

Weight gain during pregnancy shifts the body’s center of gravity forward, creating uneven stress distribution along the spine. This accelerates disc degeneration and increases susceptibility to lumbar disc herniation. Radiating pain may occur in the lower limbs. In rare cases, herniation of upper lumbar discs can cause knee pain.

4. Pregnancy and Lactation-Related Osteoporosis

During pregnancy and the postpartum period, expectant mothers experience increased calcium requirements. Insufficient calcium intake can lead to osteoporosis. Severe cases may cause knee joint pain.

02Methods for Relieving Knee Pain During Pregnancy

Mild knee pain typically poses no significant risk to the health of expectant mothers or their babies and generally requires no excessive concern. The following methods can help alleviate discomfort:

1. Adequate Rest
When early symptoms of pain arise, ensure the knee joint receives sufficient rest. Avoid any activities or postures that trigger discomfort.

2. Knee Massage and Physical Therapy

Physical therapy can effectively relieve mild knee discomfort. Applying heat locally with a warm towel for 30–60 minutes per session accelerates blood circulation around the knee and promotes the metabolism of inflammatory factors. Rapidly rubbing the area around the knee with both hands achieves similar results.

3. Calcium Supplementation

Calcium supplementation during pregnancy not only supports fetal bone development but also maintains maternal bone density, reducing joint crepitus. In early pregnancy, expectant mothers should consume 800mg of calcium daily. This requirement can be met by regularly eating calcium-rich foods like milk, dried fish, soy products, cheese, and seaweed, combined with adequate sun exposure.

4. Avoid Excessive Weight Gain During Pregnancy

Excessive weight gain during pregnancy should be avoided, as it increases strain on lower-body joints. For healthy expectant mothers, total weight gain throughout pregnancy should ideally be kept between 11.5–16 kg.

03 How to Prevent Knee Pain During Pregnancy

1. Avoid prolonged sitting or standing

Pregnant women should not maintain the same posture for more than 20 minutes, nor should they shift their body weight onto one leg for extended periods. This helps reduce strain on the knee joints.

2. Supplement calcium

Regularly consume calcium-rich foods such as milk, dried fish, soy products, cheese, and seaweed. After the second trimester, daily calcium intake should reach 1000mg. It is generally recommended to begin calcium supplements after 20 weeks of pregnancy and to get appropriate sun exposure.

3. Avoid Excessive Weight Gain During Pregnancy

While nutritional intake should increase during pregnancy, it’s crucial to manage your diet to prevent excessive weight gain. This helps avoid placing undue stress on the joints of your lower limbs.

4. Engage in Appropriate Exercise to Enhance Joint Stability

Under the guidance of a healthcare professional, expectant mothers can perform joint stability exercises. Strengthening the muscles surrounding various joints improves their overall stability.

Exercise 1: Supine Abdominal Breathing

Lie flat on a yoga mat with one hand on your chest and the other on your abdomen. Inhale through your nose and exhale through your mouth. As you exhale through your mouth, slowly contract your abdomen toward your navel and the floor until all air is expelled. One full inhale-exhale cycle completes one repetition.

Exercise 2: Side-Lying Diaphragmatic Breathing

Lie on your side on a yoga mat, with one hand on your chest and the other on your abdomen. Inhale through your nose and exhale through your mouth. As you inhale through your nose, relax your chest. As you exhale through your mouth, slowly contract your abdomen toward your navel and the floor until all air is expelled. One full inhale and exhale completes one cycle.

Exercise 3: Seated Abdominal Breathing

Sit on a stool or bedside. Place one hand on your chest and one hand on your abdomen. Inhale through your nose and exhale through your mouth. As you inhale through your nose, relax your chest and allow your abdomen to slowly expand like an inflatable balloon. As you exhale through your mouth, gently contract your abdomen inward toward your navel and down toward the floor until all air is expelled. One full inhale and exhale completes one cycle.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

For beginners learning to swim, the first step always starts with practicing breath-holding. Breath-holding is a required course in swimming lessons. To prevent developing a fear of water due to choking on water, we can begin by practicing in a basin filled with water.

01Basin Practice Method

First, take a deep breath and bravely submerge your face in the basin. If you’re afraid of choking on water, try slowly exhaling through your nose. As a beginner swimmer, dedicating just 15-30 minutes daily to breath-holding practice will yield noticeable progress in no time. Plus, the basin breath-holding method helps us acclimate to the aquatic environment. By the time we enter a pool or other real-water settings, we’ll have overcome any fear or anxiety about water, allowing us to dive into practical swimming drills much faster.

02Swimming Practice Methods

After mastering the face-down practice method, we can move on to pool breath-holding exercises. Before entering the shallow end of the pool, wet your body with pool water to acclimate to the temperature and avoid muscle cramps from sudden immersion in cold water.

Once prepared, enter the pool to begin practice. First, take a deep breath and slowly lower your body until the water covers your head. At this point, straighten your legs, sit on the pool floor, and experience the sensation of being underwater.

Many beginners, feeling nervous, instinctively exhale the air stored in their lungs, causing their bodies to sink. The solution is simple: just close your mouth tightly, pinch your nose, and try to blow air out. You’ll feel a sensation of pressure in your ears as the air rushes out, significantly reducing any discomfort.

03Floating Practice Method

Once you’ve mastered the “breath-holding” skill, it’s time to move on to the next level and tackle the challenge. Level Two of swimming—floating.

Grab the pool edge with both hands, take a deep breath, submerge your head, lift your feet off the bottom, relax your body, and experience the sensation of floating in the water. After mastering the basic floating practice, try releasing your hands from the pool edge and relax your body into a starfish-like position floating in the water. Students can practice floating either face-down or face-up in the water. After mastering the “floating” skill, to help improve body position in the water, increase buoyancy, and reduce resistance, we also need to learn the “streamlined” skill.

04Assembly Line Practice Method

First, we’ll practice the basic posture for the streamline position on land: hands clasped tightly behind your head; engage your core and stretch your body upward, feeling yourself elongate. At this point, you can ask your instructor or classmates to check your form, or use a mirror to self-assess. Only with proper execution can we effectively improve our swimming speed.

Once you’ve mastered the correct basic posture, you can move to the water for practice. Push off the pool wall with your legs, glide forward for a distance, then tighten your core to keep your body extended. Experience the sensation of “gliding through the water.”

In summary, beginners should master three fundamental steps: breath control, floating, and the swimming stroke. Without proficiency in these three essential swimming skills, it is difficult to learn how to swim.