A study in people with knee osteoarthritis found that each pound of weight lost removed about four pounds of load from the knee with every step (Messier et al., 2005). Over thousands of steps a day, that adds up. Guidelines recommend weight loss for anyone with knee arthritis who is overweight.
How much is enough
Studies of people with knee arthritis show that losing about 5 to 10% of body weight improves pain and function. Larger losses tend to give larger benefits.
What works
- Diet change does most of the weight loss work
- Exercise protects the knee and keeps the weight off
- Low-impact activity: cycling, swimming, water aerobics
- Ask a doctor about medical weight-loss options if diet alone has not worked
Weight loss also lowers inflammation in the body, which may be part of why knees feel better.