Sudden injuries, ageing, excess weight, and concentrated stress on the joint are some of the main sources of knee pain. Out of the many, knee pain due to overweight is the most common occurrence, primarily, because of unhealthy eating habits and lack of exercise.
Excess weight has a significant impact on your knee joints, leading to discomfort and pain. A key study published in Arthritis & Rheumatism of overweight and obese adults with knee osteoarthritis (OA) found that losing 1kg of weight will result in 4kg worth of pressure being removed from the knees. Simply put, if you lose just 10kg, you will relieve 40kg worth of pressure from your knees. Fascinating, isn’t it?
When you carry extra kilos, your knees have to bear the brunt of the pressure, which causes wear and tear on the joint. Thus, leading to inflammation and pain.
The impact of excess weight on knee joints
Carrying excess weight can severely damage your knee health in the long run. It will wither away your cartilage tissues and cause wear & tear up to a point where regeneration won’t be a possibility. This will lead to joint inflammation, reduced mobility, and extreme pain.
If the knee health further deteriorates due to excess weight, it can also lead to conditions such as osteoarthritis. As the cartilage erodes, the bones may start rubbing against each other, causing pain, swelling, and stiffness. This can significantly affect your mobility and quality of life.
Overweight knee pain relief options
Relieving knee pain caused by excess weight requires you to take a multi-faceted approach, rather than exploring only a single track. Your focus must be on managing your weight, strengthening the supporting muscles, and reducing inflammation. One can also adopt a combination of lifestyle changes and targeted treatments to effectively alleviate knee pain and improve mobility. Here are some ways to tackle knee pain due to being overweight.
- Lose weight through a healthy and sustainable diet. Get a customized health plan from a dietician that focuses on portion control, balanced nutrition, and calorie restriction.
- Physical therapy helps relieve knee pain due to excess weight. You can approach a qualified physical therapist to design a customised exercise program that focuses on strengthening the muscles around your knees.
- Taking three60+ Pain Relief & Joint Mobility tablets, along with following the right diet and exercise, can also relieve your pain. These tablets have clinically researched ingredients in therapeutic dosages that give you effective relief from pain and boost your mobility. You can also explore three60+ Rapid Pain Relief Gel to get quick & long-lasting relief from pain.
- In severe and selective cases, weight loss surgery may be recommended for individuals with severe obesity and significant knee pain. However, this option should be discussed thoroughly with a healthcare professional to determine if it is the right choice for you.
Exercises for overweight knee pain relief
Exercising regularly will let you manage your weight and alleviate knee pain effectively. However, you need to also be gentle on your joints as adding too much pressure can do more harm than good. So, here are some exercises for overweight knee pain relief that you must know about -
- Perform low-impact aerobics such as swimming, water aerobics, or using an elliptical machine
- Focus on exercises such as leg lifts, squats, and lunges to strengthen the muscles around your knees
- Incorporate gentle stretches and range-of-motion exercises to reduce stiffness and improve mobility
- Warm up your body before exercising
- It is recommended to consult with a healthcare professional or a certified trainer before starting any new exercise program.
Home remedies to alleviate knee pain caused by obesity
While medical interventions and exercises are working in synergy to give your knees the care they deserve, there are several remedies that you can try from the comfort of your home. This will further help you manage weight and reduce knee pain.
- Practice hot and cold therapy where you take a hot compress or a warm bath to help relax the muscles around your knee. Alternatively, use ice packs or cold compresses to numb the affected area and reduce inflammation. Apply heat or cold for 15-20 minutes several times a day as needed.
- Follow a healthy and balanced diet, along with regular exercise, to help you achieve and maintain a healthy weight - reducing the strain on your knees.
- Use natural ingredients like haldi to reduce knee pain and promote joint health.
- Add a cup of Epsom salt to a warm bath and soak your knees for 15-20 minutes. Repeat this remedy a few times a week or as needed.
"If you’re overweight, then there’s a high chance that your knee pain is directly linked to your weight. I come across many patients who are overweight and their knees hurt a lot. That’s when I explain them the root cause of their issue to make them aware and get relief from their aching pain. You, too, can get relief from this pain by focusing on healthy eating habits and staying active with exercises like swimming or cycling. Over time, with consistency, your muscles around your knees will strengthen and the discomfort will reduce." Says Dr. Ritu Sethi, M.D.
Taking control of your weight and relieving knee pain
Knee pain due to overweight can significantly impact your quality of life and mobility. By understanding the causes and effects of excess weight on your knee joints, you can take proactive steps to find relief and improve your overall health.
Take the first step today towards getting relief from knee pain!
FAQs
Can overweight cause knee pain?
Losing weight can significantly alleviate pressure on your knees, reducing strain and discomfort. Every pound shed can lighten the load on your knees, offering relief and promoting joint health.
How much pressure is taken off your knees when you lose weight?
For every 1 kg you lose, you will be taking off 4kg worth of weight from your knees.
Can losing weight cure arthritis?
Losing weight can provide significant relief from the symptoms of arthritis. However, it's not a guaranteed cure. It will help improve your mobility and reduce pain significantly.
