Understanding the Connection Between Weight Loss and Knee Health

Knee health is important because it affects your quality of life.  Healthy knees will let you kneel down on the floor with your grandkids, and chase them around,  go on hikes with your friends.  Healthy knees mean freedom,  independence and a good life. 

Our knees bear the brunt of our daily activities, and every pound we carry can affect them more than we realize. One study found that every 5 kg of weight gain increased the risk of osteoarthritis by a staggering 36%, creating a concerning link between weight and joint health. Overweight and obese individuals are five times more likely to develop osteoarthritis of the knee compared to those at a healthy weight.

How exactly does weight affect the knees? The increased load from excess weight breaks down cartilage, essential for smooth joint movement. Additionally, the change in gait due to increased weight stresses the joints more, contributing to joint damage. Moreover, the inflammation caused by excess weight can further contribute to the development and progression of osteoarthritis.  Once you have osteoarthritis you will experience pain with walking and standing, stiffness with sitting and at night, pain with going up and down the stairs,  pain with kneeling, difficulty getting up from a chair or couch, especially a low sitting one, and  a limited ability to walk long distances. To be able to function you will need medications, often antiinflammatory drugs which are not safe to take long term. Eventually a knee replacement will be required. 

What can you do to prevent this outcome? If you BMI is 25 or higher,  weight loss will alleviate the stress on your knees, potentially preventing the onset of symptomatic knee osteoarthritis. Studies have shown that for every pound lost, there is a remarkable fourfold reduction in the load exerted on the knee during each step of daily activities.  A study revealed that a 5.1 kg reduction in weight over a 10-year period significantly decreased the likelihood of women developing symptomatic knee osteoarthritis by the age of 50. 

While losing weight may seem challenging, the positive impact on knee health is undeniable. You may not need to lose a lot of weight to start feeling better.  A 5% weight loss can lead to an improvement in pain, and a more substantial 10% loss provides a significant reduction of pain and can slow down the progression of arthritis. Weight loss of 7.5% or higher has been shown to reduce the risk of total knee replacement (TKR), highlighting the profound effect of shedding excess pounds on joint health. 

The connection between weight loss and knee health is a compelling one. By understanding the impact of weight on the knees and adopting healthier lifestyle choices, you can take proactive steps to prevent and alleviate osteoarthritis. Losing weight not only saves your knees but also contributes to an overall healthier and more active life.

So, let's take that first step towards healthier joints and a brighter, pain-free future!