Knee osteoarthritis can be frustrating and painful! The stiffness, the pain, the way it slows you down—it’s no joke. But what if we told you that losing a bit of weight could make a real difference?
A recent study from the Osteoarthritis Healthy Weight for Life (OAHWFL) program looked at 9,000+ patients with knee Osteoarthritis and found that even small amounts of weight loss led to significant pain relief and improved function.
Why Does Our Weight Affect Our Knees So Much?
Think of your knees as the shock absorbers of your body. Every extra kilogram you carry adds roughly 4 extra kilograms of pressure onto your knee joints. So if you’re 5 kilograms overweight, that’s like adding 20 kilograms of extra force to your knees every time you take a step. Over time, that extra load can speed up cartilage breakdown, leading to more pain and stiffness. This is why weight management is one of the biggest modifiable factors in knee Osteoarthritis.
Without Worsening Your Knees, What Can You Do to Lose Weight?
If you have osteoarthritis in your knees, you might be worried about exercising and making the pain worse. Well, the good news is that you don’t need to run marathons to see results!
Here are some joint-friendly ways to get started:
A recent study from the Osteoarthritis Healthy Weight for Life (OAHWFL) program looked at 9,000+ patients with knee Osteoarthritis and found that even small amounts of weight loss led to significant pain relief and improved function.
Why Does Our Weight Affect Our Knees So Much?
Think of your knees as the shock absorbers of your body. Every extra kilogram you carry adds roughly 4 extra kilograms of pressure onto your knee joints. So if you’re 5 kilograms overweight, that’s like adding 20 kilograms of extra force to your knees every time you take a step. Over time, that extra load can speed up cartilage breakdown, leading to more pain and stiffness. This is why weight management is one of the biggest modifiable factors in knee Osteoarthritis.
Without Worsening Your Knees, What Can You Do to Lose Weight?
If you have osteoarthritis in your knees, you might be worried about exercising and making the pain worse. Well, the good news is that you don’t need to run marathons to see results!
Here are some joint-friendly ways to get started:
- Low-Impact Exercise –> Swimming, Cycling, and Walking.
- Strength Training –> Building up the muscles around your knees can support your joints and reduce pain.
- Small Diet Tweaks –> Cutting back on processed foods and eating more whole, nutrient-dense foods to help with sustainable weight loss.
- Set Realistic Goals –> Starting small and remaining consistent with exercising or eating clean.
Knee osteoarthritis can be tough to manage, but the research is clear: losing even a little bit of weight can lead to big improvements in pain and mobility. If you’re struggling with knee Osteoarthritis, focusing on small, sustainable changes in your movement, diet, and daily habits can help take some pressure off your joints—literally!
Here at BackToHealth Physio, we run an exercise program that helps with osteoarthritis and could even contribute to your potential weight loss. Feel free to give us a call on 9997 4970, or email us at [email protected] to talk to one of our trained professionals. You may need a tailored plan to suit your needs, or you may just need a couple of strengthening exercises to get you back on your feet. Book an appt below.
Source: McIlwain, E., Wilcox, B., Gallagher, R., Lawler, L., & Dewar, D. (Year). Evaluating the role of weight loss in symptomatic knee osteoarthritis: An audit of Osteoarthritis Healthy Weight For Life’s database. Australia Journal Of General Practice, 53(12).
