How to Avoid Common Injuries While Exercising During Pregnancy

Pregnancy is an exciting, life-changing time – and it’s also a season where your body is working overtime. Staying active during pregnancy has incredible benefits; improved maternal health, support for your baby’s growth and development, reduced risk of complications during labor, and a smoother postpartum recovery.

But with all the physical changes happening, exercise can feel a little intimidating. Many moms worry about getting hurt, and with good reason – your body is more vulnerable to certain injuries and everything can feel more scary when you are carrying your baby!

The good news? With the right approach, you can enjoy the benefits of movement while minimizing risks. This post will walk you through the most common injuries during pregnancy, why they happen, and how to prevent them so you can feel confident and safe in your workouts.

Understanding Your Body Changes

Your body is adapting beautifully to grow and support new life, but these changes impact how you move and exercise.

• Hormonal shifts: Relaxin and progesterone increase laxity in your muscles, ligaments, and connective tissue. This makes your joints feel looser – helpful for labor, but it can make you more prone to strains if you over-stretch or move too suddenly.
• Weight gain and balance: As your bump grows, your center of gravity shifts forward, putting extra pressure on your joints and increasing your risk of falls.
• Joint changes: Hips, knees, and lower back often feel more sensitive and less stable as pregnancy progresses.

These shifts don’t mean you should stop exercising – they just mean you need to be mindful of how you move to ensure you are supported.

Common Injuries During Pregnancy

The most frequent injuries and discomforts mamas-to-be experience while exercising include:

• Back pain and pelvic pain (from postural changes and added strain on the spine)
• Joint pain and strains (especially knees, hips, and ankles)
• Muscle strains (from over-stretching or pushing too hard)
• Falls or trips (due to a changing center of gravity and balance)

These injuries typically come from overextending joints, ignoring body signals, or participating in high-risk activities. Research has shown that while exercise during pregnancy is safe for most people, about 25-30% of injuries are related to slips, falls, or improper technique – making prevention key.

Pre-Exercise Considerations

Before you jump into any workout, it’s important to:

1. Check with your healthcare provider to make sure exercise is safe for your pregnancy
2. Assess your fitness level – what were you doing before pregnancy? Use that as a starting point for what’s safe to continue (with modifications as needed). For help here, you’ll love my post on How to Choose the Right Prenatal Exercise.
3. Adapt to your trimester – your body feels different each stage of pregnancy. And if goal-setting motivates you, check out How to Set Realistic Fitness Goals During Pregnancy to keep your expectations balanced and encouraging.

Safe Exercise Guidelines

Choosing the right kinds of activities makes a big difference:

• Best choices: Low-impact workouts like walking, swimming, stationary cycling, prenatal yoga, and modified strength training. These support strength and mobility without stressing joints.
• Avoid: Contact sports, workouts with a high risk of falling (like skiing or horseback riding), and very high-intensity training that spikes your heart rate beyond a comfortable level.
• Listen to your body: If you feel pain, dizziness, unusual fatigue, or cramping – stop. Discomfort is your body’s way of signaling it needs rest or modification. And if fatigue is something you’re struggling with, my post on Coping with Pregnancy Fatigue: Tips for Busy Moms will help you manage energy without guilt.

Warm-Up and Cool Down

Think of warming up as your own personal injury prevention insurance:

• Warm-up: Start with 5-10 minutes of light walking, arm circles, or dynamic stretches to gently increase blood flow.
• Cool down: Slow your pace, add gentle stretches, and focus on deep breathing to help your body recover and reduce stiffness.

Proper Technique and Equipment

Form matters more than ever during pregnancy!

• Use good technique: Move with control and avoid locking joints or jerking movements. For extra support here, check out my post on The Importance of Core Strength During Pregnancy. Strong core muscles give your body stability and protect against unnecessary strain (as well as assisting in labor and delivery and promoting faster postpartum recovery!).

• Footwear: Supportive shoes with good cushioning and a wide-enough toe box protect joints from unnecessary stress and promote better balance.
• Modify movements: For example, swap out your regular squats and deadlifts with sumo stance positions to accommodate your growing belly, or move your push-ups from the floor to a wall or bench for incline push-ups.

Staying Hydrated and Nourished

Exercise during pregnancy isn’t just about moving – it’s about fueling your body, too.

• Hydration: Sip water before, during, and after exercise to prevent overheating or dehydration.
• Nutrition: Balanced meals with plenty of protein, healthy fats, and complex carbs will give you steady energy without spiking your blood sugar.
• Timing: Avoid working out right after a heavy meal; instead, aim for a light snack 30-60 minutes before your exercise.

Pelvic Floor Health: Your Hidden Support System

One area that often gets overlooked during pregnancy fitness is the pelvic floor. These muscles support your internal organs such as your bladder, uterus, and bowels, and they play a critical role during labor and postpartum recovery.

When you exercise, focusing on proper breathing and gentle pelvic floor engagement can help prevent leaks, reduce back pain, and lower your risk of prolapse later on. Think of it as training the “foundation” of your core.

When to Not Exercise: Red-Flag Symptoms

While exercising is safe for most pregnancies, there are certain warning signs that mean it’s time to stop immediately and call your healthcare provider. These include:

• Vaginal bleeding
• Severe cramping or abdominal pain
• Sudden dizziness or faintness
• Shortness of breath before starting exercise
• Chest pain or pounding heartbeat
• Fluid leakage
• Sudden swelling in hands, ankle, or face

These symptoms don’t necessarily mean something is automatically wrong – but they are still red flags to stop and check in with your doctor or medical team.

The Mind-Body Connection

Exercise isn’t just physical – it’s mental. Moving your body helps regulate hormones, reduce anxiety, and boost your mood, which is so important during pregnancy. Even a short walk or gentle mini-yoga sesh can help you feel more grounded, less stressed, and more connected to your changing body.

Conclusion

Pregnancy is not a time to give up exercise, just a time to move smarter. By understanding how your body is changing, choosing safe activities, supporting your pelvic floor, and listening to your body’s signals, you can greatly reduce your risk of injury while still reaping all the benefits of staying active!

Every mama’s journey looks different, and that’s the beauty of it. The key is honoring your body while giving yourself the gift of movement.

👉 Your turn: Have you found a favorite safe workout during pregnancy, or do you have tips for other moms-to-be? Share them in the comments—I’d love to hear from you!

💡 And if you’re ready for guidance tailored to you, I’d love to help. I offer personalized prenatal and postpartum coaching that supports your body through every stage of motherhood. Contact me today to start building your strong, safe, and sustainable fitness journey.