Body Weight And Knee Pain
The powerhouses of your knees are your knees. Your knees are one of the most important joints in your body. They can be used all day for standing, walking, jumping, and bending. If you stand still they can support at least 80% of the body's weight , and 150% if you move around in the room. This is 240 pounds force for someone 160lbs.
What does weight have to do with your knees? Your knees are affected by weight. More weight can put more strain on your cartilage and joints. Your blood levels can be inflamed by extra body fat.
These things could lead to osteoarthritis. The smooth and slippery cartilage covering the bones of a joint gradually wears down. Your bones no longer glide over each other, but rub against each other.
Over time, symptoms such as pain, swelling and stiffness can get more severe.
Osteoarthritis can also be cause d by normal wear and tear, particularly after 50. Additional weight or worsening of OA can cause it, especially if it is already present.
Additional body fat around the stomach can also lead to tpo diabetes. This is known as insulin resistance.
You can help your knees by maintaining a healthy weight. You can drop 10 to 40 pounds depending on how you are doing it.
Even a modest amount of weight loss can be beneficial. It is important to do this as soon as possible. You won't get as much arthritis later on if you lose weight.
The weight is not the only thing that matters. A decrease in fat cells could mean that there are fewer hormones which can cause inflammation of your knees or other joints. This is especially true if you have a healthy diet and good exercise habits.
Your doctor can help you determine your ideal body Mass Index, which measures body fat according to height and body weight.
What helps: Diet. While changing your diet can reduce weight, better eating habits may also help.
Joint pain is often caused by inflammation. Healthy eating can help reduce this inflammation. Omega-3 fatty acid rich fish such as salmon, tuna and mackerel are great for joint pain.
These changes can be difficult to implement into a healthy daily lifestyle that is balanced for weight loss and good overall health. A doctor, dietitian or other healthcare professional can help you create a plan that incorporates both exercise and diet modifications. The National Institute of Health offers a Body Weight Planner tool that will help you create a plan for your diet based upon your activities and goals.
You should aim to eat a balanced, healthy diet you are able to maintain even after losing weight. Proteins include beans, nuts, eggs, chicken skinless, fish, and lean meat trimmed from visible fat. At least half of your plate should contain fresh fruits and vegetables.
How Exercise Can Help: Weight loss is a great way to reduce knee pain. There are other benefits to it.
This can reduce chronic inflammation, strengthen, stretch, and even extend the complex network of muscles, ligaments and tendons which move the knee joint.
Your cartilage is also healthy when you move. Even though people who cannot move as a result of injury or surgery may not be able to do so, they can lose their cartilage from insufficient use.
Mixing up different types of exercise is a smart idea.
Aerobic exercises like swimming, rowing and walking can reduce inflammation and improve stamina. This allows you to stay active for longer durations. Resistance exercises like weightlifting, lunges or weightlifting strengthen and stabilize muscles around your knee joints, including your quadriceps, hamstrings, and calf muscles. Your range of motion or ability to move one joint is increased by stretching the connective tissues and muscles around your knee. Start slow and warm up before moving on to the next exercise. Talk to your doctor if you already have knee pain so you don't choose an activity that makes it worse. You might be best to stay away from any exercise that requires you to bend deeply or kneel, as these could cause injury.