While walking or doing normal everyday activities, you sometimes experience a throbbing pain in your knees, have you ever thought if it’s related to your excessive weight, No? Give it a thought NOW!
You may find various reasons for knee pain, but the main cord of concern is the exertion caused by weight only.
Here, we are unraveling various aspects of knee pain and how can you alleviate it with weight loss.
How is weight related to knee pain?
“Weight plays a significant role in knee problems as the excessive pressure put stress on joints especially weight-bearing joints like knees and hips,” says Eric Matteson, MD, chair of the rheumatology division at the Mayo Clinic in Rochester, Minn. He also quoted an example. If you are 10 pounds overweight, then it exerts 40 pounds of extra pounds on your knees. The daily exertion on knees causes pre-mature damage which leads to various knee problems.
Moreover, the fat accumulated in the active tissues produces inflammation-causing chemicals which affects your daily routine and life. In a recent study, 1 in 5 Americans has been diagnosed with arthritis, but according to the Centers for Disease Control and Prevention (CDC), that number jumps to more than 1 in 3 among obese people – and 2 out of 3 Americans are either overweight or obese. So, you know what to do, Right?
Why weight loss is necessary?
Shed those extra pounds to reduce the exertion on your knees, it will also ease your pain and reduce the chances of surgery later. In fact, weight loss is an excellent substitute for knee surgery for people suffering from knee pain.
How to lose weight without getting hurt?
Weight loss exercises can be excruciating if you are suffering from knee pain or osteoarthrosis. Your knees hurt when while exercising which is just like standing between the devil and deep blue sea. Each pound roughly counts for 3500 calories, and you can burn 125 calories a day and eat 125 fewer calories in the diet to make it 250 a day. Simple, Isn’t it?
You can try the following exercise to get rid of excessive weight.
Water lighten up your body weight which reduces the pressure on knees when you engage in water exercise like swimming, water aerobics, walking laps and more. Also, water provides resistance to your muscles which burns more calories. Read fun exercise to lose weight.
Weight Loss Cardio Exercises
You can try walking, elliptical trainer or exercise like up and downs, hamstring stretch, calf raises, calf stretch, straight leg raises, hamstring curls, knee rolls. Such activities are soft on your knees and are a great help in burning calories.
You might not believe this, but nutrition has the power to reduce your knee pain as it helps in weight loss. The right food can bring more energy to your exercise routine and can strengthen your knees as well. You can talk to an expert nutritionist to know how diet can bring more strength to your knees.
Strength and Resistance training
Doing training two to three times a week using free weights or resistance bands stabilizes knee joints and burn calories as well. The muscles are denser than fat, a program of resistance exercise can help you lose inches. In addition to that, it could lessen your risk of osteoporosis.
Slimming studios can help you in losing weight with a range of non-invasive procedures and nutrition counselling. Drop into our centre to know more.
Read also: Chronic Pain & Weight Gain