Losing Weight Will Reduce Knee Pain

HOW KNEE PAIN DEVELOPS:

Maybe the result of 

1. Injury (fracture of the kneecap or other bones)
2. Ruptured ligament or torn cartilage
3. Arthritis 
4. Gout
5. Infections
6. Bayer cyst
7. Dislocation of the kneecap
8. Iliotibial band syndrome
9. Overweight 
10. Age
11. Sports (Basketball, Football, etc.)

SYMPTOMS

• Swelling and stiffness
• Redness and warmth to the touch
• Weakness or Instability
• Popping or crunching noises
• Inability to fully straighten
• Inability to fully straighten the knee.

ANATOMY OF THE KNEE:

    The knee is the largest joint in your body. The knee bears a great deal of stress such as lifting & kneeling and from high-impact activities such as jogging  Aerobics, and Running. The knee is formed by the following parts.

• Tibia:- Larger bone of the lower leg
• Femur:-Thigh bones or upper leg bone
• Patella:-Knee cap.

CAUSES FOR KNEE PAIN

    The knee joint is made of bone cartilage, ligaments, and fluid muscles and tendons to help the knee joint. If anyone is damaged the knee pain develops. Excess weight puts added stress on joints particularly knees causing pain and worsening Arthritis damage. Being just 10 pounds reducing weight decreases the force on your knees by 30 to 40% with every step you take. 

TYPES OF  KNEE PAIN

• Osteoarthritis: Wear and tear of cartilage
• Rheumatoid Arthritis: Cartilage may be destroyed and swelling developed.
• Ligament injuries: Direct impact on ligament due to accident. Or Sports activities.
• Tendon injuries: inflammation to a tear, overuse in sports or, from a fall.
• Cartilage injuries and disorder overuse: injury muscle weakness or misalignment of the knee
• Broken knee cap: The small round bone that it’s over the front of our knee joint breaks due to a fall or direct blow to the knee

The average weight of Adults is furnished below for reference. We should try to maintain.

Height(feet) Female (kg) Male (kg)

4'6"   28.5/34.9 28.5/34.9

4'7"   30.8/37.6 30.8/38.1

4'8" 32.6/39.9 33.5/40.8

4'9" 34.9/42.6 35.8/43.9

4'10" 36.4/44.9 38.5/46.7

4’11" 39.0/47.6 40.8/49.9

5'0" 40.8/49.9 43.1/53

5'1" 43.1/52.6 45.8/55.8

5’2" 44.9/54.9 48.1/58.9

5’3" 47.2/57.6 50.8/61.6

5'4" 49/59.9 53/64.8

5'5" 51.2/62.6 55.3/68

5'6" 53/64.8 58/70.7

5'7" 55.3/67.6 60.3/73.9

5’8" 57.1/69.8 63/76.6

5’9" 59.4/72.6 65.3/79.8

5’10" 61.2/74.8 67.6/83

5'11" 63.5/77.5 70.3/85.7

6’.00" 65.3/79.8 72.6/88.9

6'.1" 67.6/82.5 75.3/91.6

6’2" 69.4/84.8 77.5/94.8

6’3" 71.6/87.5 79.8/98

6'4" 73.5/89.8 82.5/100.6

6'5" 75.7/92.5 84.8/103.8

SET A GOAL

      There may be multiple causes for knee pain, except losing weight, rest all remedies depend on physicians.  To recover from knee pain, reduction of weight is an easy and cheapest means to follow.

      Set a realistic goal to lose weight, If you are overweight, start out to lower your weight by 5%. Once you reach your goal, set another goal of losing another 5%. Setting goals is especially important when you have the challenge of knee pain. Since you may be limited in the physical activity. 

DIET STRATEGY 

    Weight loss plans differ from one individual to another. Few people count calories before taking food. Others lose weight by eliminating a few high-calorie foods from their diet. Many successful losers try several approaches before they find the one that suits them. Choosing the most comfortable is the key to making healthy changes. You can live with staying motivated to lose weight.

    It is important to appreciate yourself along the way and treat yourself with something special when you achieve your goals. By the way, you also monitor your pain level in your knees. Chances are you will begin to feel less pain over time.

    Avoid restaurant food. Restaurant food is loaded with fat, salt, and calories. If you go out for lunch or dinner divide oversized portions into half before you start the food. Prefer a diet that reduces the risk, which helps to slow the progression of metabolic syndrome. 

    Eating fresh fruits that are high in nutrients.  Fresh fruits and vegetables, which provide antioxidants and other nutrients. fiber-rich food i.e.,  whole foods and plant-based food, healthy oils like Olive oil, etc are recommended. 

FOODS TO AVOID

    Avoid added sugar, fat, salt, and highly processed, contain saturated and trans fats that may raise cholesterol levels.

Conclusion

    Cutting calorie consumption is half of the weight loss equation. The other half is expanding calories through physical activity. Swimming, Water aerobics, Walking, Light resistance exercises, and Yoga are recommended which may not put a strain on joints.