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Top Five Tips to Relieve Knee Joint Pain

Man holding painful knee

As the overweight and obesity rates have steadily climbed over the last few decades, many chronic health problems have increased. One in particular stands out for overweight and obese people – knee joint pain. The extra weight being carried around puts increased pressure on the joint and accelerates the joint deterioration.

A recent study published in the Journal of the American Medical Association examined this very issue as it relates to the benefits of losing weight and exercising. The study featured 454 overweight and obese older, community-dwelling adults with osteoarthritis. Participants were categorized by weight loss and exercise, just weight loss or just exercise. They found that, “knee pain decreased and function increased significantly in overweight and obese adults with knee osteoarthritis who lost at least 10 percent of their baseline body weight, and those who combined diet and exercise had better outcomes than those who used diet or exercise alone.”

These results are further evidence that total health is based on both eating well and exercise movements. In regard to knee pain specifically, joints tend to be healthier when you keep them moving and active. My top five tips to reduce joint pain if overweight or obese are:

  • Always consult your physician first for advice on properly losing weight and beginning an exercise regime.
  • Consult with a registered dietician that can individualize an eating plan to meet your needs.
  • Create a diet diary to track eating throughout the day.
  • Once cleared for exercise by your physician, consider working with a personal trainer that can create exercise plans that are safe and effective for you.
  • Perhaps the biggest step is to decide to take control of your health and surround yourself with family and friends who will help you make healthy choices.