There are a lot of factors that cause knee pain – from injury or trauma to joint wear and tear and conditions such as arthritis. Another common reason is the pain brought on by one’s own body weight. The knee joints bear the load of the body be it while standing stationary or moving about, taking part in a sport or just strolling. Understanding how weight gain leads to knee pain, is crucial to prevent injuries and maintain the overall health of the joint.
How weight affects knees
While moving or taking part in any physical activity, the force exerted on the knee joint is several times the actual body weight. For somebody who is overweight, the increased pressure accelerates the breakdown of cartilage, causing pain and inflammation.
“When excess stress falls on the knees, meniscus (that acts as shock absorbers) starts thinning and disintegrating,” says Dr Aditya Premkumar, orthopedic surgeon from Bengaluru. “The lubrication of the joint comes down due to which the cartilage does not receive sufficient nutrition. Hence, they start degenerating and the knees get worn out.”
Over time, knee pain due to excess body weight can lead to chronic pain and conditions like osteoarthritis. It also reduces mobility and quality of life,” says Dr Saurabh Chandra, joint replacement surgeon at Sanar International Hospitals, Gurugram.
“The extra weight on the knees limits people from many types of physical activities, which leads to reduction in muscle and bone strength,” adds Dr Premkumar. “For instance, a person who had an active lifestyle becomes sedentary due to their bodyweight and enduring knee pain. The overall strength reduces and the body fat increases.”
However, the pain should not be a barrier that stops them from being physically active, advice experts.
How to reduce the stress on knees
Losing bodyweight is the key here. However, it is not easy to lose weight since working out can become painful for most. Through dietary modifications, if a person reduces weight even by a small amount, the stress on the knees comes down drastically.
“If somebody wants to lose weight it can be done through dietary modification initially,” says Dr Premkumar. “Being physically active helps and they should do it to the extent that the pain flares up or goes beyond their tolerance for it.”
Walking is a good form of exercise to begin with. Intake of calcium and vitamin D supplements will help in adding bone strength. Over time, the knees will get into a better condition.
Certain activities can exacerbate knee stress and pain. They should be done with caution or avoided altogether. Avoid prolonged periods of standing and wearing high heels. “They should avoid a squat position especially while using the Indian toilet,” adds Dr Premkumar.
Understanding the strength of the knees and how they take the brunt of the body weight can help one select the right activities to lead an active life.
To reduce stress, give rest to the knees regularly and apply ice in case of inflammation or swelling. Wear a compression sleeve or bandage while moving around. This will help bolster the knee joint and prevent injuries. Avoid sitting with crossed legs, standing or sitting on the floor for long durations.
However, experts advise not to wear compression bandages overnight or for long periods. It leads to restricted blood flow. Wearing them for a short time eases the stress. They also advise to ensure proper hydration to reduce muscle cramps or spasms.
Strengthening the knees
The focus is on strengthening the muscles around the joints. “Low-impact exercises such as yoga and tai chi can improve flexibility and provide stability to the knee joints,” adds Dr Chandra.
“If they have a good amount of muscle mass, the joints will be supported and would have the strength to support the movements,” says Ashutosh Gundewar, a strength and conditioning coach from Bengaluru. “That is why strength training is important if you want to protect the knees from pain while working out.”
A person who is overweight or obese should avoid jogging, running and treadmill workouts where the entire weight falls on the lower body. The ideal activity to start would be on a cycle (recumbent cycle) where the joints are not strained or walking. Irrespective of whether it is less impactful on the joints, always be aware of how the joints feel while walking or doing any exercise.
“Aerobic cardiovascular exercises like walking and swimming could lessen the inflammation and increase your stamina allowing you to remain active for longer periods. Resistance exercises like weightlifting, squats and lunges strengthens and stabilizes the quadriceps, hamstrings and calf muscles. This helps the knee joints to bear the load,” says Sudam Shelar, a fitness coach from Mumbai.
Tips to look after your knees while working out
“Getting into a workout regimen solely will not help,” adds Gundewar. “Knee pain caused by being overweight will reduce when they are focusing on fat reduction. It will happen depending on how much food they consume and how many calories they burn.”
“High-impact exercises can injure the knees,” says Shelar. “Avoid jarring exercises such as running, jumping, skipping, and kickboxing. Also, avoid deep squats and spot jumping that put a lot of stress on the knees. These can add more load and worsen the pain and if not done correctly, can cause injuries too.”
Pick the right shoes for workouts. Go for ones that offer support/stability. Wearing supportive footwear and using knee braces, if necessary, can alleviate stress during physical activities. And while working out, be aware of the heart rate and breathing rate. Avoid taking stress and be calm while performing exercises. Start with less intense activities. Maintain patience and consistency and once improvement is noticed, increase the intensity.
Takeaways
- For those with excess body weight, the force on the knee joints during movements is several times the actual body weight. This pressure accelerates the breakdown of cartilage, causing pain and inflammation.
- Managing body weight through proper diet and exercise, strengthening of the muscles around the knees and avoiding high-impact activities, can help you significantly reduce stress on the load-bearing joints.
- Avoid sitting with crossed legs, standing or sitting on the floor for long periods to avoid stress on the knees.
- While working out, those who are obese or overweight should avoid high-impact exercises.
