22 Nov 2024Did you know that just 10 extra pounds increase the force your knee joint experiences by as much as 60 pounds? If you’re 40 pounds overweight, as much as 240 extra pounds are impacting that joint. It’s damaging and painful. Osteoarthritis is a high risk with obesity for that reason. Your joints experience a lot more strain, but there are also ways to help with joint health with Premium Sports & Orthopedics.
The Impact of Obesity on Your Joints
If you think about the fact that 10 extra pounds puts up to 60 extra pounds of force on your knee joint, that means just a single extra pound puts six pounds of force on that joint. That’s just your knee. It’s estimated that just one extra pound of weight adds 10 pounds of force to your foot and ankle
An extra pound puts about five pounds of extra force on your hip joints. Worse, for every pound of extra belly weight you carry, the force on your spine’s discs also increases by up to 10 pounds. That extra force becomes painful, which makes it hard to move around for more than a few minutes.
The longer you sit around, the harder it is to burn calories and fat. And, the more weight you gain, the more painful it gets. Being active, losing weight, and improving joint health are essential no matter how challenging it seems.
Key Weight Loss Strategies That Improve Joint Health
Losing weight isn’t easy, but your joint pain and stamina improve with every pound you lose. Remember to take baby steps and don’t expect it to happen all at once. Here are some strategies that help with weight loss and joint health.
Start with your diet. It’s estimated that adults eat 1.76 grams for every pound of body weight. You need protein to help you feel full longer and to help with muscle development and repair. Lean proteins like tofu, fish, and beans are ideal. Try to limit your diet from including too many meat-based proteins and incorporate plenty of vegetable-based ones.
Fruits and vegetables should be a big part of your daily diet. Make sure you’re getting the full five portions of fruits and vegetables each day, and know what the correct portion is to get that serving. A serving of fruit is 1 cup of frozen fruit, ½ a cup of dried fruit or fruit juice, or a medium-sized whole fruit. A serving of vegetables is 2 cups of leafy greens, 1 cup of fresh, frozen, or canned, or 1 cup of vegetable juice. A medium potato counts as a serving, while a large sweet potato is considered a serving.
Many people fail to drink enough water. The foods you eat generally account for 20% of your fluid intake. You also want to aim for about 2.7 liters (female) or 3.7 liters (male). This does vary as your activity level and the amount you sweat may increase how much you drink. Struggle with plain water being your only beverage? Try seltzer for the bubbles that you’re missing from soda. Or, add a slice of lemon or lime to make water more appealing.
Skip sugary foods and drinks. Processed foods are not ideal. Aim for whole grains like whole barley, farro, brown rice, and quinoa. Instead of plain pasta, have whole wheat pasta. If you’re craving a dessert, make pudding from your preferred milk, chia seeds, cinnamon, and unsweetened applesauce or pureed frozen blueberries.
Reducing calories is an effective way to lose weight, but you don’t want to be too restrictive. MyPlate.gov recommends the following for weight loss.
- 1 ½ cups of fruit per day
- 2 cups of vegetables each day
- 3 cups of dairy each day
- 5 ounces of protein per day
- 5 ounces of whole grains per day
Tips for Engaging in Exercise and Activities
When you’re overweight, it’s going to put more strain on your joints, but that doesn’t mean you can’t exercise again. Instead, get a supportive pair of shoes. If possible, go for a shoe fitting or see an orthopedic specialist for guidance in picking the best shoes for your weight and joint health issues. You may need more arch support or shoes that correct under pronation or flat feet.
Once you have the right shoes, build strength and lose weight through low-impact exercises like swimming, Tai Chi, walking, or Yoga. Riding a bike is another good exercise as you get in shape and build muscle strength.
As your muscles strengthen and joint pain decreases, you can increase the duration and intensity of your workouts. It’s most effective to work with a physical therapist and learn the proper techniques, form, and movements to improve muscle strength while supporting your joints and avoiding injuries.
Working out is fantastic, but make sure you allow your body time to recover. A full night’s sleep is a great way to do this. Aim for seven to eight hours per night. If that means going to bed a little earlier, try to make it happen. Skip TV for a night. Instead, read for a while, turn on white noise like a fan or air purifier, and go to sleep earlier than usual. It gives your body time to heal and re-energize for the next day’s activities.
Work With a Doctor
Make sure you see your doctor for regular check-ups. Additional weight strains more than your joints. It can impact your blood pressure, increase the risk of diabetes, and put you at higher risk for cardiovascular health issues.
Your doctor may recommend certain supplements, but diet and exercise are key. You want to have a doctor who can help you get started safely with a fitness program that is effective and manageable.
Be honest as you work with a doctor. If something is extremely painful, you could be causing damage to tendons or ligaments. This is why it’s best to work slowly with low-impact activities and increase as you lose weight and gain muscle strength. That’s why you shouldn’t dive in and do things on your own.
Don’t let your weight keep you from an active, pain-free lifestyle. With a doctor-guided weight loss plan, you can get outside, do the things you’ve always wanted to do, and not deal with debilitating joint pain in the process. The team at Premium Sports & Orthopedics is happy to discuss Dr. Green’s medically supervised weight loss and fitness programs, contact us today.
