Your knees are considered to be the powerhouse of your skeleton system as they are the strongest and biggest joint of the body. Knee is the only joint involved in every activity you do from sitting to walking till performing any activity. They bear 70% of your weight while standing but due to injuries, aging or even many medical conditions obesity and knee pain contribute to knee discomfort. Dr. Preetesh Choudhary, best knee replacement surgeon, will discuss the best ways to get rid of knee pain immediately.
How Obesity and Knee Pain Are Connected?
Obesity and knee pain go hand in hand. Your knees bear the most weight of your body, especially while walking as every step you take puts stress on them. When you are heavier than your actual weight then the pressure on your knees increases. Research suggests that obesity and knee pain are interlinked-
- Every extra kilogram of body weight exerts an additional 3-4 kilograms of force on the knees.
- While climbing stairs or squatting, this force increases to 6-7 times your body weight.
- For obese individuals, knee joints experience nearly 3-5 times more stress than normal, accelerating wear and tear.
- Accelerated Cartilage Breakdown- Cartilage is the smooth, protective layer covering the ends of bones in your knee joint. It helps in shock absorption and smooth movement of the knee. Excess weight causes the cartilage to break down faster, leading to Osteoarthritis, a painful condition where the bones rub against each other due to cartilage loss.
- Increased Inflammation in the Joints-Fat cells release inflammatory chemicals known as Cytokines, which trigger chronic inflammation in the knee joints. This inflammation damages cartilage, weakens ligaments and increases knee stiffness, making movement more painful.
- Weakened Knee Stability and Alignment Issues-
Being overweight alters your body’s natural alignment, leading to knee instability, muscle imbalances and improper posture. Common knee conditions linked to obesity include-
- Knock Knees (Genu Valgum)– The knees tilt inward, increasing stress on the inner joint.
- Bow legs (Genu Varum)– The knees bow outward, putting excess pressure on the outer knee.
- Patellar Malalignment– The kneecap moves out of place, causing patellofemoral pain syndrome.
- Increased Risk of Knee Injuries-
Obese individuals are more prone to meniscus tears, ligament injuries (ACL and MCL strains) and patellar tendonitis, which further aggravate knee pain.
What is Obesity?
Obesity is a medical condition which involves excessive body fat that increases the risk of health problems. Obesity occurs only when a person’s Body Mass Index (BMI) is 25 or greater. Obesity is a complex issue with many causes such as genetics, lifestyle disorder, or environmental factors. After which extra calories are stored in the body as fat. Obesity increases the risk of several health issues such as heart disease, diabetes, knee pain, joint pain etc.
Common Causes of Obesity are-
- Unhealthy Diet- Excess consumption of high-calorie, processed, and sugary foods.
- Lack of Physical Activity– A sedentary lifestyle leads to weight gain and muscle weakness.
- Genetic Factors- Some people are genetically predisposed to obesity.
- Hormonal Imbalances- Conditions like hypothyroidism and PCOS can contribute to weight gain.
- Emotional or Stress Eating- Mental health issues can trigger overeating.
- Certain Medications- Some medications (antidepressants, steroids) can lead to weight gain.
How to maintain a healthy body weight?
Maintaining a healthy body weight is a person’s own will as one who is willing to maintain a healthy body knows the importance of how it impacts life positively. One can maintain a healthy lifestyle and weight by eating nutritious food and exercising daily. Common ways to maintain a healthy body weight are-
- Follow a Balanced Diet- Eating nutritious, whole foods can help with weight management and joint health. Key dietary tips are-
- Increase fiber intake- Add more fruits, vegetables and whole grains to your diet for better fiber intake.
- Choose lean proteins- By adding Chicken, fish, legumes and tofu you will promote your muscle health.
- Reduce processed foods- Avoid sugary drinks, fried foods and refined carbs.
- Stay hydrated- Drink as much water as possible to maintain metabolism.
- Exercise Regularly- Daily physical activity strengthens the muscles around the knee and promotes weight loss. Opt for low-impact exercises like-
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- Walking- Improves knee mobility and circulation.
- Swimming- Provides resistance training without stressing the joints.
- Cycling- Strengthens the leg muscles without excessive pressure.
- Yoga and Stretching- Enhances flexibility and reduces stiffness.
Even 30-60 minutes of moderate exercise daily can make a significant difference in preventing knee pain.
- Improve Posture and Movement-
- Use proper footwear to maintain alignment and reduce knee stress.
- Practice good posture while standing and sitting to distribute weight evenly.
- Avoid prolonged sitting; move every 30 minutes to prevent stiffness.
Symptoms of Knee Pain due to Obesity-
If you are the one with extra weight in your body, pay attention to these warning signs of knee pain caused due to excessive weight-
- Persistent pain in one or both knees, especially when standing or walking
- Swelling and stiffness in the knee joint
- Difficulty bending or straightening the knee
- A popping or cracking sound in the knee joint
- Weakness or instability while walking
- Pain that worsens after physical activity
Ignoring these symptoms can lead to severe damage, possibly requiring advanced knee pain treatments like knee replacement surgery. If you are the one who is facing any kind of these symptoms then do not ignore them and consult a knee specialist near you.
Effective Treatment options to get rid of Knee Pain-
- Lose Weight- Even a small reduction of around 5-10% in body weight can make a significant difference and improve knee function.
- Exercises- Low-impact activities like Walking, Swimming, Cycling and Yoga strengthen the knee muscles without putting excessive pressure on them.
- Expert Advice- Consult Dr. Preetesh Choudhary, one of the top 10 orthopedic surgeons for the best medical advice.
- Supportive Footwear- Wearing proper arched and grip shoes will help reduce stress on the knees.
- Knee Pain Management Techniques-
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- Hot and Cold Therapy– Reduces inflammation and relieves pain.
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- Over-the-Counter Medications- Nonsteroidal anti-inflammatory drugs (NSAIDs) can help manage pain.
- Knee Injections– For severe knee pain, treatments like corticosteroid injections, hyaluronic acid injections, or platelet-rich plasma (PRP) therapy may be recommended.
Why Choose Dr. Preetesh Choudhary for your knee pain treatment?
Dr. Preetesh Choudhary is a leading joint replacement surgeon, with extensive experience in treating sports injuries. His patient-centric approach, advanced techniques and proven success in treating knee pain makes him the go-to expert for athletes and sports enthusiasts. If you are looking for a good knee pain doctor then he is the right choice for you.
Conclusion-
“Obesity and knee pain” are closely related, and addressing weight issues is one of the best ways to alleviate knee pain. Obesity can even lead to knee replacement surgery but by managing a healthy weight one can delay or even prevent the need from knee surgery. Start taking action for your knee pain today and stop living a painful life. Taking proper measures will not just help you stay active but will also help you enjoy a pain-free life.
