The impact of weight on knee health: How to protect your joints as you age

As we age, maintaining healthy joints becomes increasingly important for our overall mobility and quality of life. One of the most critical factors affecting joint health - especially the knees - is body weight. The knees are weight-bearing joints, meaning that they carry much of the body's load during everyday activities such as walking, standing and climbing stairs. Excess weight can place additional strain on these joints, leading to discomfort, injury, and conditions like osteoarthritis. Leading consultant orthopaedic hip and knee surgeon Mr Charles Gibbons tells us all about how to protect your knee joints as you age.

How weight impacts knee health

1. Increased pressure on joints: For every extra pound of body weight, the knee experiences approximately four pounds of additional pressure when walking, running, or climbing stairs. Over time, this additional load can cause wear and tear on the cartilage, leading to joint pain and damage.
2. Risk of osteoarthritis: Osteoarthritis (OA) is a common joint condition, particularly in older adults. It occurs when the cartilage that cushions the ends of the bones in the joints breaks down, leading to pain, swelling, and stiffness. Excess body weight is a significant risk factor for osteoarthritis in the knees because it accelerates the cartilage's breakdown, making it harder for the joint to function properly.
3. Inflammation: Fat tissue produces chemicals called cytokines that can increase inflammation in the body. Chronic inflammation may contribute to joint deterioration and exacerbate knee conditions like osteoarthritis. Maintaining a healthy weight can reduce this inflammatory response, protecting joint health.
4. Impact on mobility: Extra weight can limit your ability to move freely, making it more challenging to maintain an active lifestyle. Decreased mobility leads to weaker muscles around the knee, reducing the joint’s stability and increasing the likelihood of injury.

Protecting your knees as you age

Maintaining a healthy weight is one of the best ways to protect your knee joints as you grow older. Here are a few strategies to support knee health and prevent issues related to excess weight:

1. Stay active: Regular physical activity strengthens the muscles around the knee, providing stability and reducing the joint's load. Low-impact exercises such as swimming, cycling, and walking are excellent choices that help keep your joints moving without placing too much strain on them. Strength training, particularly exercises focused on the legs, can also help maintain muscle mass, which supports the knees.
2. Maintain a healthy diet: Eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can help you manage your weight and provide your body with the nutrients it needs to support joint health. Foods high in omega-3 fatty acids, such as salmon and flaxseeds, have anti-inflammatory properties that can reduce joint pain and inflammation.
3. Lose excess weight: If you’re overweight or obese, losing even a small percentage of your body weight can significantly improve your knee health. Studies show that losing as little as 5-10 per cent of your body weight can relieve pressure on the knees and reduce the risk of developing osteoarthritis.
4. Focus on flexibility and balance: As you age, maintaining flexibility and balance is essential for joint health. Stretching exercises like yoga or Pilates can help keep the muscles around the knee flexible, reducing the risk of injury. These activities also improve balance, which can prevent falls and additional strain on the knees.
5. Use proper footwear: Supportive shoes with good arch support and cushioning can help absorb shock and distribute pressure evenly across your knees and other joints. If you have existing knee pain, consult a podiatrist for advice on orthotics or specific footwear to further protect your joints.
6. Avoid high-impact activities: Activities such as running or jumping can place excessive strain on the knees, especially if you're carrying extra weight. If you’re experiencing knee pain or want to reduce the risk of injury, switch to lower-impact exercises like swimming or elliptical training to stay active without damaging your joints.
7. Consider physical therapy: If you already experience knee pain or have a history of knee injuries, working with a physical therapist can be beneficial. They can provide exercises and stretches tailored to your needs, helping you strengthen the muscles around the knee and improve joint function.

Conclusion

As we age, protecting our knee joints is essential to staying active and independent. Maintaining a healthy weight is one of the most effective ways to reduce the strain on your knees, preventing joint damage and the onset of osteoarthritis. Through regular exercise, a nutritious diet, and attention to knee-friendly activities, you can ensure that your joints remain healthy and pain-free well into your later years.

Arrange a consultation with Mr Gibbons via his Top Doctors profile.