When you think of knee problems, you think of old age and so you don’t give it a second thought when you’re in your 20s. Unfortunately, all the abuse your knees have suffered from the time you were a child can catch up pretty quickly, especially if you have a sedentary job. In recent years, knee pain has become a common problem even for people in their 30s and 40s, so you might want to pay a little attention to your knees.
How Losing Weight Can Save Your Knees
“Obese people who lose 10% of body weight will experience the most improvement in knee pain”
The early onset of arthritis, especially osteoarthritis, is the main cause of knee pain in adults under 50. Studies show that for every 5 kgs weight gain, there is a 36% increased risk for developing osteoarthritis. Additionally, being overweight is related to greater knee osteoarthritis severity, as well as faster osteoarthritis progression as compared to normal weight. There is hope though – medical experts say that obese people who lose 10% of body weight will experience the most improvement in knee pain.
Preventing knee pain does not require a lot of time and effort, all you need to do is lose that spare tire you’ve been carrying around! Research shows that weight loss can prevent the onset of osteoarthritis and prevent knee pain.
How To Lose Weight & Prevent Knee Pain
“A healthy low calorie diet plan coupled with regular light exercise is the best weight loss option for people who are overweight or obese”
Avoid fad diets and instead go for a healthy weight loss plan that suits your requirements, as well as your preferences. Don’t try to follow a vigorous exercise plan as this could cause further damage to your knees; instead stick with light but regular exercises such as walking or cycling.
Swimming is the best exercise for overweight or obese people as it allows them to exercise without putting any strain on their knees. You can opt for simple plans such as a yoga weight loss plan, the Buddha diet plan, or a low calorie nutritious diet plan to shed the excess weight and save your knees. You don’t need to go on a very restrictive weight loss plan; just be consistent in your efforts and you WILL lose weight!
Other Tips To Protect Your Knees
Pick The Right Shoes
– Use shoes that have a good, comfortable fit with adequate cushioning and support. This will help you sustain the right posture, which will reduce the likelihood of a knee injury.
Do Not Discontinue Physical Activity
– NEVER discontinue physical activity altogether, (unless your doc tells you to), as this will weaken your knee muscles and can aggravate the pain.
Increase Workout Intensity Slowly
– Never make sudden increases to the intensity of your workout as this will drastically increase the risk of an injury. Instead, increase your workout intensity slowly and gradually.
Always Warm Up
– Even if you are pressed for time, don’t skip your warm up. Warm up exercises help to stretch your muscles and tendons and get them ready for more vigorous exercises. This will reduce the risk of muscle pulls or ligament tears.
Use Knee Braces
– If you have knee pain, you can ask your doctor if you should use a knee brace. Braces help to improve the alignment of the joint, relieve pain, and prevent further damage.
One of the worst aspects of knee pain caused by weight gain is that it can be quite the vicious cycle – you can’t exercise to lose weight because of the knee pain and the knee pain will persist for as long as you don’t lose the excess weight. This is why you need to lose weight now and prevent knee problems in the future.
August 31, 2018