If you suspect your weight gain could be causing joint pain, you're not wrong. Losing weight could help you reduce joint pain without painkillers or invasive surgery
Dec 2021. This article is independently written by Shelby Golding. All opinions given are hers. Shelby has been certified as a personal trainer and nutritional specialist since 2007. In 2008, she found her passion for writing about these topics and hasn't looked back.
As the number of overweight and obese people in the United States increases, so do the number of weight-induced diseases and illnesses. One of the reasons obesity is so detrimental to your health is because it causes inflammation in the body, from the organs and tissues to the skeletal system and joints. The increase in inflammation affects everyone differently, but the combination of inflammation and added weight often puts a lot of strain on our joints.
The other joints in the body suffer as well, but none so much as those in our lower body. When you walk, your knees are responsible for absorbing the pressure of gravity. For every step you take, your knees bear one and a half times your weight in pressure. If you weigh 150 pounds, your knees are responsible for 225 pounds of pressure. So, you can see how, over time, any added weight will end up affecting your joints.
Weight loss is one solution to fixing your joint pain. Keep reading to learn how weight affects joint health and learn a few easy-to-implement strategies for losing weight.
The increasing number of overweight and obese people in the United States means that more and more people are suffering from sore and painful joints. Osteoarthritis is one of the most common weight-induced diseases related to obesity.
Osteoarthritis is the result of the cartilage cushion between your bones wearing away. Without it, the nerves are exposed, resulting in achy, painful, and swollen joints. According to the CDC, 32.5 million adults were diagnosed with osteoarthritis in 2020. Your hips, knees, and ankles are all-important weight-bearing joints that are most affected by a dramatic increase in weight.
Common treatments for osteoarthritis include exercise and weight loss. Even a loss of 10 to 15 pounds in a young person with obesity can dramatically reduce their risk of developing osteoarthritis. If you already have osteoarthritis, be sure to look for low-impact exercises like swimming, dancing, and yoga. These types of exercise are easier on your joints while still helping increase movement and promoting weight loss.
The Diet Connection
The average American is eating more calories than ever before. Due to an increase in the availability of high-calorie foods and larger portion sizes, becoming obese is easy. Losing weight is not.
By adding an extra 500 to 1000 calories per day, anyone can gain one to two pounds a week. To lose a single pound, you need to burn 3500 fewer calories than you take in. That means consuming 500 to 1000 calories less than usual to burn one to two pounds a week.
Obesity is not only associated with how much we eat but what we eat. Inflammation from your diet affects the whole body, from your gut to your joints. The foods that are most likely to cause obesity and inflammation are fast foods like burgers and French fries, processed foods like lunch meats, white bread, and candy, and inflammatory beverages like alcohol and caffeine.
To lose weight and fix your joint pain, one of the first aspects you should fix is your diet. Start by spending a little time documenting your calorie intake to get an idea of what foods are adding the most calories to your diet. Next, replace those foods with a mix of anti-inflammatory foods, including fruits, vegetables, and whole grains.
The Mental Picture
Weight loss is a journey that requires dedication, goal setting, and plenty of support. In addition to exercising regularly and eating a balanced diet, you need to pay attention to your mental and emotional health.
Depression, stress, and anxiety can seriously affect your weight loss journey. Often people with chronic pain are beset by feelings of hopelessness or apathy. You may even start to believe that you will never see an end to the pain. However, the best way to take care of yourself is by planning and setting reasonable goals.
Your plan could be as simple as losing a pound or two a month or as complicated as a complete diet and exercise overhaul. Whatever you decide, make sure that your goals are reasonable. If you’ve been eating fast food three times a week for your whole life, try setting a goal to cut that down to once a week, then once a month, then once every three months, etc.
Celebrate when you meet your goals and stay positive. Eventually, your weight loss goals will become a habit, and it will be time to set new ones.
The Answer: YES!
Weight loss can fix your joint pain. You need to lose about 10% of your body weight to see a difference, but the benefits speak for themselves. Pain relief, more energy, and a better quality of life are only the beginning. If you set yourself up for success, you will live to see the other side of your joint pain and maybe even learn something about yourself in the process.
Remember, it’s always best to speak with your doctor before starting any new workout or diet routine, especially if you’re experiencing joint pain. And as you work through your joint pain, remember that the Kailo pain patch is here to help. You can apply Kailo near the site of pain before or after a workout to breathe an instant sigh of relief.