Why this works
When you walk, the force through each knee is several times your body weight. A study of adults with knee osteoarthritis found that each kilogram of weight lost reduced the load on the knee by about 4 kilograms with every step. Over thousands of steps a day, that adds up to a large reduction — which is why weight loss is one of the most effective treatments for knee osteoarthritis.
Messier SP, Gutekunst DJ, Davis C, DeVita P. Weight loss reduces knee-joint loads in overweight and obese older adults with knee osteoarthritis. Arthritis Rheum 2005;52:2026–32. The figure is an average from that study; individual knees differ.
Next steps: Osteoarthritis · Knee exercises · Diet that actually helps
This is a self-help tool, not a diagnosis. It helps you keep track and talk to your doctor. If you feel very unwell, have a high fever, chest pain, sudden weakness or vision loss, seek medical care straight away.
Knee pain holding you back?
Assessment, exercise advice and, where helpful, ultrasound-guided injections. Walk-in, no appointment needed.
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