Nurses' Guide: How Weight Loss Can Reduce Joint Pain & Inflammation

Weight loss can be painful emotionally, but joint pain related to being overweight affects our emotions and our physical health. More than 73% of adults age 20 or older are overweight and obese, according to the Centers for Disease Control and Prevention. No wonder our knees and hips hurt when walking, and we have swelling or stiff joints!

Think about the joints in your knees and hips. They act as a cushion between the bones. Extra weight on the bones makes daily tasks such as walking, bending, and climbing stairs harder. Excess weight can increase pressure and wear and tear on the cartilage and bone. 

Wear and tear causes osteoarthritis. When the bones rub together, it causes pain and irritation and may cause swelling or heat in that joint. Let’s discuss the ways losing weight can be a positive step in the right direction for those with arthritis.

Osteoarthritis is the primary type of arthritis affected by excess weight. Overweight women are four times more at risk than those maintaining a healthy weight, and overweight men are five times more at risk. Maintaining a healthy weight lessens the risk of OA, helps prevent it, and helps those with OA have fewer symptoms. 

How does losing weight help ease arthritis symptoms?

Weight loss reduces pressure on the joints.

• Losing one pound of weight removes four pounds of pressure from your knees. If the joint's “cushion” is gone, the bones can only rest on other bones and start to wear down. Cartilage (the tissue connecting one bone to another) around the knee also wears down when more weight puts pressure on it. 

Weight loss eases pain in the joints.

• Losing weight can improve pain levels, help you function better daily, and increase the quality of life for those with arthritis.

Weight loss reduces inflammation in the joints.

• Fat tissues make and release chemicals that can cause inflammation (swollen, angry, hot joints). Your body will not create as much inflammation if your fat stores are reduced. 

• Joint inflammation increases your risk of developing autoimmune diseases (diseases in which the system in your body that wards off disease no longer works well). Some examples of these autoimmune diseases are psoriatic arthritis, lupus, and rheumatoid arthritis.

What are the best ways to start losing weight for arthritis?

• Talk to your doctor about the best weight loss management for you and your health.

• Start with small goals. For example, “I want to lose 10 pounds in the next three months.” 

• Most nutritionists and physicians recommend losing 1-2 pounds per week. 

• There are two ways to reduce calories and fat. Healthy eating can also positively benefit other diseases like heart disease and diabetes.  

• Explore weight loss programs in your community.

• Physical exercise - start slow and increase activity.

Key Points to Remember

• Being overweight puts added pressure on your joints.

• Reducing weight helps reduce pain and inflammation in your joints.

• Always work with your doctor when starting a weight loss plan.