In the U.S., around one-third of people over 35 have experienced knee pain. For many, this pain is caused by arthritis. Excluding genetic factors, the main causes of arthritis are obesity, joint injuries, and living in cold, damp environments.
If you have knee pain and are overweight, please read this article carefully. It explains how being overweight can affect arthritis and how to manage your weight.
How Does Extra Weight Affect Your Joints?
Being overweight puts extra stress on your joints, especially on the knees and hips, since the knee is one of the main weight-bearing joints in the body. Extra weight can speed up joint wear, leading to osteoarthritis. Studies show that the risk of knee osteoarthritis is 30% higher in overweight people. For younger people, even a weight gain of 8 kg increases their long-term risk of osteoarthritis by 70%.
Before you read this article, check if your knee pain is actually caused by being overweight to avoid the wrong treatment.
Checking for Overweight
First, how is being overweight defined in medicine? It’s usually measured by Body Mass Index (BMI). For adults, BMI is calculated by dividing your weight (in kg) by your height (in meters) squared. According to the World Health Organization, a BMI of 18.5 to 23.9 is normal, 24.0 to 27.9 is overweight, and 28.0 or higher is considered obese. In daily life, if you feel that regular activities are harder and you’re less fit, it can be a sign of being overweight.
Signs of Knee Pain Caused by Extra Weight
- Early Stages: You may feel mild or moderate pain on and off. It eases with rest but worsens with activity. Pain may come with weather changes and is often felt when squatting or going up and down stairs.
- Beginning Stiffness: Your knee joint starts feeling stiff, especially in the morning. This can ease after moving. The joint may also swell and may need support for longer walks.
- Mid-Stages: Pain becomes more constant, even at night. Swelling and stiffness get worse. Daily activities become harder, and pain relief medication may be needed.
- Late Stages: As the cartilage wears down, pain increases, and the joint may become deformed. Walking alone is often no longer possible, and support is needed.
How to Manage the Impact of Extra Weight on Knee Pain
In the mid and late stages, simple methods may no longer help. You should see a doctor for medication or surgery. Here, we’ll focus on ways to prevent or ease pain in the early stages.
Since extra weight is causing knee pain, the best approach in the early stages is to lose weight and do some light exercise.
Tips for Weight Loss in Daily Life:
- Eat a balanced diet, cutting down on high-calorie, high-fat, and sugary foods. Add more vegetables, fruits, and whole grains.
- Try portion control. Eat smaller, more frequent meals and avoid overeating.
- Exercise regularly. Do activities like walking, running, swimming, or biking. Aim for at least 150 minutes of exercise each week, focusing on time rather than intensity.
- Be more active day-to-day, like taking stairs instead of the elevator. If you sit a lot, stand up and move every hour.
- Eat slowly and chew thoroughly. Aim to feel about 70% full after meals. Keep salt intake low.
- Get enough sleep.
- Reduce stress. When stressed, find ways to relax quickly.
Common Questions
Q1. How much weight should I lose to help my knee pain?
Losing 5-10% of your body weight can significantly reduce knee pain, especially for those with weight-related knee issues.
Q2. What exercises are safe for people with knee pain?
Low-impact exercises are best, like swimming, biking, or using an elliptical machine. These help you stay active without putting too much strain on your knees.
Q3. Do I need surgery for knee pain? When should I consider it?
Surgery is a last option. Doctors will consider it only if medicine and physical therapy don’t work.
Q4. How can I prevent knee pain?
Keeping a healthy weight, doing regular low-impact exercise, and getting enough nutrients can help prevent knee pain.