The Effect of Weight Loss on Knee Pain
Knee pain is a common complaint, especially among people carrying extra weight. Research shows that losing even a small amount of weight can significantly reduce knee pain, improve function, and slow the progression of joint issues like osteoarthritis.
Why Does Weight Affect the Knees?
The knees bear a significant amount of body weight, absorbing force with every step. Excess weight increases strain on the knee joint in several ways:
- More pressure per step – For every additional kilogram of body weight, the knees experience four times the force.
- Increased wear and tear – Extra weight accelerates cartilage breakdown, leading to arthritis.
- Higher inflammation levels – Fat tissue releases inflammatory chemicals, which may contribute to joint pain.
How Weight Loss Can Help
- Less stress on joints – Even losing 5% of body weight can lead to significant pain reduction.
- Slows arthritis progression – Reducing pressure on the knees helps preserve cartilage.
- Improves mobility – Lighter body weight makes movement easier, reducing stiffness and discomfort.
Best Ways to Reduce Knee Pain Through Weight Loss
- Low-impact exercise – Activities like swimming, cycling, and walking strengthen muscles without excessive knee strain.
- Strength training – Strengthening the quadriceps and hamstrings helps protect the knee joint.
- Healthy diet – Eating nutrient-dense foods supports weight loss and joint health.
For those experiencing knee pain, a physiotherapist can design a tailored exercise program to improve mobility while supporting weight loss. The combination of movement and gradual weight reduction is one of the most effective ways to manage knee pain and maintain long-term joint health.