Healthy Weight, Happy Joints

How Does Weight Affect Knee Health? The Link Between Pounds And Pain

Osteoarthritis (OA) involves the degeneration of joints, which eventually causes pain, stiffness, and swelling. It happens when the protective cartilage that cushions the end of bones wears down over time. This condition can affect any joint in the body, and is often on the knees. The common causes of knee osteoarthritis include joint overuse, history of injury and natural wear and tear. However, do you know that your body weight plays a crucial role in your knee health?  

More Weight Equals More Stress On Knees 

Every time you walk, run, or climb stairs, your knees take on the burden of your body weight. Studies have shown that the force on your knees equals 1.5 times your body weight when you walk across level ground and up to 3 times your body weight when you go up and down the stairs! Here’s where it gets interesting: for someone who weighs 100kg, that could mean up to 300kg of force with each step! Over time, the repeated strain can lead to knee problems.¹

The good news is that shedding some weight can significantly reduce knee pain and improve overall knee function! Framingham’s study found that maintaining a BMI () below 25 can minimize the risk of knee osteoarthritis by up to 50%.² 

Right Way To Manage Weight – Eat Well & Stay Fit

To reduce body weight and manage knee osteoarthritis, burn more calories than you consume. Here are some useful tips for reducing your body weight in healthy ways. 

Portion Control – Plan your meals within your daily calorie needs (The tool to calculate your daily calorie needs can be found here- https://tdeecalculator.net/). 

Choosing the Right Food – Fill half of your plate with fiber, such as vegetables and fruits. Then, have a quarter of it consist of lean proteins, such as fish, poultry, tofu, and beans. Lastly, add the remaining quarter with carbohydrates, such as brown rice and quinoa. Prepare your food by steaming and boiling instead of frying. Remember to avoid processed and junk foods – they are high in calories, salt, and preservatives, and also have minimal nutritional value.

Consuming Fiber-Rich Foods Before Meal –  Fiber slows down the digestive process. Therefore, starting your meal by eating fruits and vegetables makes you feel full longer, and helps prevent overeating.

Eat Breakfast Everyday – Eating breakfast provides energy throughout the day and helps stabilize blood sugar levels, reducing sugar cravings and the urge to snack.

Exercise Regularly – Regular exercise is the key to burning extra calories. The Ministry of Health Malaysia recommends at least 120 minutes of exercise per week.³

Choosing the Right Exercise 

Exercise and weight loss can improve knee health, but it’s important to do them in ways that avoid straining the knees.

• Go for Low-Impact Exercises: High-impact activities like deep squats, kneeling, and jumping can be tough on the knees, especially if you’re carrying extra weight.⁴ Instead, try swimming, cycling, or using an elliptical machine—these exercises are gentler on the joints while still helping you burn calories.⁵

• Strengthen Muscles Around the Knees: Building strength in the muscles around your knees, including the quadriceps and hamstrings, helps support the knee joint and reduces strain. Exercises like leg lifts, standing hamstring curls, leg extensions and wall squats can help.

• Don’t Forget About Stretching: Tight muscles can add extra stress to your knees, so stretching regularly can improve flexibility and reduce the risk of injury.⁶

So, if you’re dealing with knee pain, consider making weight loss a priority. With the right approach—combining a healthy diet, low-impact exercise, and strength training—you can not only shed pounds but also protect and preserve the health of your knees for years to come. Visit your nearest CARiNG Pharmacy for more advice on weight management and joint health!

Reference List

1. Why weight matters when it comes to joint pain. Harvard Health Publishing.  (Web accessed January 2025). Web link:  https://www.health.harvard.edu/pain/why-weight-matters-when-it-comes-to-joint-pain
2. Role of Body Weight in Osteoarthritis. Johns Hopkins Arthritis Center.  (Web accessed January 2025). Web link: https://www.hopkinsarthritis.org/patient-corner/disease-management/role-of-body-weight-in-osteoarthritis/
3. How To Eat Well & How To Stay Fit? Caring Pharmacy. (Web accessed January 2025). Web link: https://www.caring2u.com/health-center/health-info/howtoeatwellnhowtostayfit/ 
4. Do these activities hurt your knees? Harvard Health Publishing. (Web accessed January 2025). Web link: https://www.health.harvard.edu/staying-healthy/do-these-activities-hurt-your-knees
5. The best types of exercise when you have hip or knee pain. Harvard Health Publishing. (Web accessed January 2025). Web link: https://www.health.harvard.edu/exercise-and-fitness/the-best-types-of-exercise-when-you-have-hip-or-knee-pain
6. How to strengthen your knee. MEDICALNEWSTODAY. (Web accessed January 2025). Web link:  https://www.medicalnewstoday.com/articles/325804