Knee pain is a relatively common and debilitating health problem that affects balance and even the ability to walk. Knee pain can be caused past or present injuries or by medical conditions like arthritis, gout and certain infections. Losing weight can help prevent or cure some types of knee pain. Discuss your knee issues with your doctor, and ask what kind of exercise might be best for your situation.
How It Works
The science behind how weight loss benefits knee pain is simple. When you lose weight, less pressure is applied to your joints, including your knees. According to the research website ScienceDaily, osteoarthritis --- the most common cause of knee pain --- is one of the top five causes of disability amongst the elderly in the United States. ScienceDaily cites studies concluding that weight loss helps those afflicted with osteoarthritis in nearly every case; some patients experience greater improvements than others.
Weight Loss
You can lose weight the traditional way, with diet and exercise, or you can talk to your doctor about the possibility of surgical weight-loss procedures. The old-fashioned route is an effective way to get the job done. Trimming and burning 1,000 calories per day will lead to 2 lbs. of weight loss per week. Most of this calorie deficit can be achieved by cutting out high-calorie foods, such as soda and sugary snacks. Stick to nutrient-dense foods low in sugar, salt and saturated fats.
Exercise
It can be tough, even painful, to exercise with knee pain. The solution is to use low-impact training techniques to burn calories while limiting the stress on your knees. Aqua aerobics or swimming are two effective ways to get a calorie-burning cardiovascular workout while limiting the amount of impact on your joints. For instance, a 200-lb. person burns 364 calories per hour doing water aerobics, MayoClinic.com calculates. Other low-impact options include elliptical training, light resistance training and walking.
Considerations
Weight loss will not totally cure knee problems in severe cases, but it can help to reduce pain and inflammation. To further reduce knee pain, be sure to wear comfortable and supportive shoes when exercising. The National Institute of Arthritis and Musculoskeletal and Skin Diseases also suggests using resistance training to strengthen the leg muscles, such as light weightlifting or walking up stairs. Increased muscle mass helps reduce stress on the knees and provides support.
References
- MedlinePlus; Knee Pain; July 10, 2009
- ScienceDaily; Weight Loss Improves Knee Pain from Common Arthritic Condition, Study Says; Feb. 19, 2011
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; Dec. 1, 2009
- National Institute of Arthritis and Musculoskeletal and Skin Diseases; Knee Problems; May 2010
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