Knee osteoarthritis is a widespread disease that impacts the lives of millions of people by causing joint pain, stiffness, and limited flexibility. Those who are diagnosed with this condition are advised to lose weight because obesity makes the symptoms worse and causes extra pressure on the knees. Reducing body weight is among the best approaches to offloading pressure from the joints and therefore controlling osteoarthritis pain. However, weight loss can be a problem, especially when some types of exercises can cause knee pain. This makes a thoughtful approach to weight loss, paying attention to knee care, which is essential for patients with knee osteoarthritis.
Losing as little as five kilograms can help to lessen the pressure on the knees by as much as fifteen percent. It also shows that for every pound shed, the knees feel up to four pounds less pressure. This means that even if you lose a little bit of weight, you will be able to reduce the amount of pain that you experience and increase your mobility. However, the process of weight loss for those with knee osteoarthritis is not a simple one – choosing the right exercises, eating right, and understanding that our joints need care, too, is a crucial part of it.
Here are six weight loss tips for those with knee osteoarthritis: In this blog, we’ll discuss six weight loss tips that are especially helpful for individuals with knee osteoarthritis. These tips go a notch higher in that they do not only aim at making you slim but also safeguard your knees as you do so. These strategies include low impact exercises, as well as anti-inflammatory foods that will assist you in achieving your weight loss goal while at the same time protecting your knees from pain.
Below are six guidelines for weight loss that can help people with knee osteoarthritis:
1. Engage in Low Impact Exercise
For someone with knee osteoarthritis, jogging or jumping in an effort to lose weight can lead to pain and worsening of the knee joint condition. However, choose those exercises that do not put pressure on the knee joint but at the same time help shed calories. Some excellent low-impact exercises include:
Swimming or Water Aerobics: The water supports your body weight in a manner that the knees are not under pressure during the exercise but at the same time offers the required resistance exercise. This is a perfect way of exercising to increase your heart rate without stressing your joints.
Cycling: Riding a bicycle, whether in a stationary position or out on the road, is a mild form of exercise that helps to strengthen the legs and the heart. It targets the muscles around the knee and helps build muscle mass around the joint without causing a lot of pressure on the knee joint.
Walking: Strolling on flat terrains at a comfortable speed is a good form of exercise. Take care to wear comfortable shoes in order not to stress your knees.
Not only do these exercises help in weight loss but also the muscles around the knee become more toned and thus provide additional support for the knee and lessen the stress on the knee joint.
2. Practice Portion Control
Weight loss is all about taking fewer calories than you burn in your body. However, fasting or starving is not advisable, especially when dealing with osteoarthritis, because it can cause a loss of nutrients and muscle tissue. But, do not forget about portion control. Here’s how:
Use Smaller Plates: This way, eating from a small plate makes the brain feel satiated even with small portions of food.
Eat Slowly: Eating slowly also gives the brain enough time to signal the body that it is full hence preventing over eating.
Incorporate More Vegetables: Lay the foundation of your meal by taking one half of your plate covered with non-starchy vegetables such as spinach, broccoli or carrots. These are low in calorie content but contain a lot of nutrients that help in the loss of weight and general body health.
The idea is to cut down on calorie intake but not feel that you are starving yourself, which is very important if one is to achieve lasting results.
3. Focus on Strength Training
Strengthening exercises are particularly important in the treatment of knee osteoarthritis because they assist in the development of muscles around the knee joint to offer support and stability. Muscle strength particularly of the lower limbs assists in offloading the joints hence decreasing pain and enhancing mobility. Some knee-friendly strength-training exercises include:
Leg Raises: These can be done while lying on back or sitting on a chair and do construct the quadriceps without stressing the knee joint.
Wall Squats: Stand with your back to the wall and then sit down as if there is a wall beneath your legs. This in a way helps in building muscles around the knee and also helps in the posture of the body.
Resistance Bands: Resistance bands on exercising are used to develop muscles in a very gradual manner. They can be used for leg lifts, side leg raises or knee extensions to develop strength without the risk.
It is also important to begin with low intensity exercises and gradually progress to higher intensity exercises. However, it is advisable to seek the services of a physical therapist or a fitness trainer with knowledge in knee care.
4. Introduce Anti-Inflammatory Foods
Inflammation is one of the main causes of the pain and other discomforts that are associated with knee osteoarthritis. Consuming foods that are anti-inflammatory is important in the diet because it reduces inflammation and promotes joint health besides helping to shed weight. Here are some foods to include:
Omega-3 Fatty Acids: Omega 3 which is found in salmon, chia seeds, and walnuts has been proven to possess strong anti-inflammatory properties. They assist in the prevention of joint inflammation and soreness.
Leafy Greens: Spinach, kale, and Swiss chard are only but examples of vegetables that are rich in antioxidants and nutrients that prevent inflammation.
Turmeric and Ginger: These two spices have anti-inflammatory effects and can be incorporated in teas, soups or even in smoothies for joint health.
Berries and Citrus Fruits: Strawberries, blueberries, and oranges are rich in antioxidants that reduce free radicals that cause inflammation.
Apart from easing joint pains, these anti-inflammatory foods enhance the general well-being and make it possible to lose weight and maintain the new look.
5. Stay Hydrated
One of the things that people fail to do correctly is to ensure that they are taking the right amount of water as this plays a critical role in ensuring that one loses weight and also in taking care of the knees. Water assists in the protection of cartilage as it acts as a lubricant to the joints, a factor that is of great importance to individuals with osteoarthritis. Also, it is recommended that one should take water before meals because this will reduce the portion size of the food that one is likely to consume. Some tips for staying hydrated include:
Drinking a Glass of Water Before Every Meal: This assists in minimizing hunger and hence, makes you feel satiated faster so that you will be able to consume less calories.
Carrying a Water Bottle: Carry a water bottle to work or any other place you spend your day so that you are constantly reminded to take sips of water.
Soda or fruit juices should not be consumed frequently since they contain lots of sugar and are not good for hydration.
6. Consult a Professional
If you have knee osteoarthritis or are planning to lose weight, it is advisable to seek advice from a doctor, physical therapist, or a dietitian. It is also easier to get a tailored plan that will address your particular needs from them. For example:
Physical Therapist: They can help you design an exercise regimen for developing your muscles without harming your knees.
Dietitian: A dietitian can help in preparing a weight loss diet plan that is healthy and convenient to follow so that you get your required nutrients while you are on your weight loss process.
Orthopedic Specialist: They will be able to determine the extent of your condition and recommend other therapies like injections or medications to enhance your movability and lessen your pain.
Consulting a professional means that your weight loss plan is healthy, efficient, and adjusted to your state, including general well-being and knee treatment.
Conclusion
Weight management is one of the most effective ways of preventing or reducing pain and enhancing mobility in patients with knee osteoarthritis, and yet it is often difficult to achieve. Low impact exercising, portion control, increasing muscle strength, and consuming anti-inflammatory foods will ensure weight loss is not painful on the knees. Drinking water and consulting doctors will also help you in making your weight loss journey not only healthy but also healthy.
Any amount of weight loss is beneficial as it will decrease the pressure exerted on the knees and therefore minimize pain and improve your daily functioning. If you take time and effort to work on weight loss and knee care, it will be possible to achieve the best results without straining your joint and causing more pain in the long run. Always place yourself first and do what is needed to ensure that you have a healthy and positive lifestyle.
