How weight loss can relieve you from pain of osteoarthritic knee

Posted by Admin September 18, 2023 Fitness

Sudipta Saha, a 42-year-old software engineer, had been contending with knee osteoarthritis for a year. Despite his relatively younger age, his condition worsened progressively, affecting his mobility and overall quality of life. At 5’11” tall, he weighed over 130 kg, the extra kilos putting increased stress on joints, exacerbating pain and impacting his movement. If, like Saha, you have been struggling with your terrible knee pain because of osteoarthritis and popping painkillers, just stop and watch your weight. “Weight loss reduces inflammation associated with excess body fat, potentially preserving joint health,” says Dr Swapnil Keny, Consultant-Orthopaedics, Fortis Hospital, Mumbai.

In fact, he focussed on Saha’s weight loss, advising him on a balanced diet, introducing him to low-impact exercises like swimming, cycling and strength training to support joints, and relying on pain management strategies rather than just medication. Over five months, Saha lost 10 kg and had alleviated his knee pain. Here Dr Keny explains the body weight-knee connection.

What is the relationship between weight and knee osteoarthritis?

Increased weight or obesity plays a pivotal role in the development of osteoarthritis in the knee. In fact, body weight is one of the most significant risk factors as knees are the primary weight-bearing structures. Over time, this added stress can accelerate the wear and tear of the joint’s protective cartilage, leading to the onset or progression of osteoarthritis.

Metabolic syndrome, or a cluster of health conditions that include elevated blood pressure, elevated blood sugar levels and abnormal cholesterol levels, further heighten the risk of developing osteoarthritis in the knee. These components of metabolic syndrome are interconnected and contribute to a state of chronic inflammation and altered metabolic function in the body. This accelerates the degenerative processes within the knee joint, hastening the breakdown of cartilage.

Can you recommend a safe target weight loss goal for someone with knee osteoarthritis?

You have to maintain the right Body Mass Index (BMI), which is a person’s weight in kilograms divided by the square of height in metres. If your BMI lies between 18.5-24.9, it is considered normal and healthy. If it is above 25, it is considered overweight, and above 30, it is called obesity. Our goal during weight loss should be to attain a normal BMI.

Are there specific dietary recommendations or restrictions that can help with weight management and knee health?

Avoid excess fatty, oily, or junk food to keep cholesterol levels in check. Calculate, and if needed, restrict intake of carbohydrates to prevent obesity. Make sure you meet the recommended intake of micronutrients like Vitamin K, Vitamin D, and antioxidants which have a role in bone mineralisation. Adequate hydration helps maintain joint lubrication. Omega-3 fatty acids found in fish, flaxseeds and walnuts have anti-inflammatory properties that benefit knee health.

What types of exercises or physical activities are suitable for individuals with knee osteoarthritis?

First, we recommend increasing exposure to sunlight as it is beneficial to maintain adequate levels of Vitamin D.
Avoid excessive sitting cross-legged or doing ground-level activities.
Engage in low-impact cardiovascular exercises, which are good for protecting knee joints. Walking on flat terrain or using a treadmill, especially on incline settings, provides an excellent cardiovascular workout without excessive joint stress. Gradually increase the duration and intensity of your walks. Water-based exercises are exceptionally gentle on the knees. Swimming laps or participating in water aerobics classes not only burns calories but also offers resistance, aiding in muscle toning.
Both stationary and outdoor cycling can help with weight loss. Ensure your bike is properly adjusted to reduce strain on your knees. Start with shorter rides and gradually increase the duration and intensity.
An elliptical machine offers a full-body workout while minimising the impact on the knees. It’s an effective way to burn calories and improve cardiovascular fitness.
Building muscle through strength training is essential for weight loss. Focus on exercises that target the muscles surrounding the knee joint, such as leg raises, wall squats and seated leg curls. A stronger support system can reduce stress on the knees.

Consult your physiotherapist for appropriate strengthening and stretching exercises for your knees.

How can I ensure that my weight loss plan doesn’t worsen my knee pain or cause further damage?

Consult a dietician to help you with your diet plans and modification. Physiotherapists can guide you with a step-by-step plan for building good bone and muscle strength and to prevent injuries from inappropriate and excessive exercise. In the event of any sudden increase in knee pain, immediately consult your orthopaedic surgeon for advice.

Are there surgical options or interventions that may be considered for weight loss in severe cases of knee osteoarthritis?

Morbidly obese patients can be considered for bariatric surgery which, when combined with exercise and dietary changes, can be beneficial in terms of weight loss, knee pain and functions. Total Knee Replacement (TKR) is a very successful surgery with excellent outcomes in patients of end-stage osteoarthritic knee.