Joint pains are common among many people today and are experienced on different body parts such as the knees, fingers, hips, lower back, elbows, the ankles and the shoulders. Although many people view joint pains as a sign of aging, joint pains are experienced by individuals who are overweight too.
For one to be categorized as obese, they need to have a BMI of 30 and over.
Does Being Overweight Affect the Joints?
Obese people exact their extra body mass on various weight bearing joints such as the knees, hip and ankles. The more a person weighs, the more pressure is exerted on these joints resulting in pain. Medical experts have found that 10 pounds of extra body weight results in 30 to 55 pounds of stress on joints.
If obesity persists, the resulting stress damages the cartilage found between joints leading to osteoarthritis. Osteoarthritis is a degenerative arthritis disorder where bones forming the joints, grind against each other due to worn off cartilage.
Besides the worn off cartilage, fat cells present in the body releases inflammatory cytokines. The cytokines causes joint inflammation and pain leading to rheumatoid arthritis.
Apart from the inflammation of the knees and ankles, the extra body weight can also lead to metatarsalgia. Metatarsalgia is a condition caused by pressure exerted on the bones and joints of metartarsals. This leads to a bone pressing against another bone causing compression and inflammation of the toe nerves leading to pain.
A person who has metatarsalgia feels as if they are walking on stones without any shoes and as the extra body weight is exerted, the pain increases.
Can Weight Loss Help to Relieve Joint Pain?
Yes, weight loss can help relieve joint pain as it will eliminate all the extra weight causing pressure to be exerted on various joints leading to pain. Imagine if 10 pounds of extra weight exerts 30 to 50 pounds of pressure, it means by losing 10 pounds, your joints will be 30 to 50 pounds free of any stress.
Since obese people are considered highly to be candidates for joint replacement, they will incur high costs of undergoing joint replacement surgery. Joint replacement surgery is a procedure that involves the replacing of damaged joints with artificially made joints in order for the body to regain joint mobility and functionality. The procedure also helps relieve joint pain.
In order for an obese person to undergo joint replacement surgery, they need to have a BMI of less than 40 which means engaging in weight loss activities so as to save the joints.
Other benefit that an individual can get for losing weight includes the following:
- Improved breathing for those with sleep apnea
- Low blood pressure and cholesterol levels
- Eliminates aching and pain in muscles
- Eliminates joint inflammation for those with arthritis
- Slows down progression of osteoarthritis
- Eliminates risk of getting diabetes, heart disease and stroke.
What are the Effective Methods for losing weight for Patients with Joint Pain?
Start by engaging in various simple exercises such as taking 30 minutes walks around the neighborhood or cycling or swimming or running around the park. The above exercise helps the limbs and muscles become active therefore burning fat in the process.
If you choose to join a gym, there are several exercises you can engage in. Your trainer can either start you on weight training exercises whose goal is to burn fat or strengthen the muscles. Stretching exercises are also helpful and help to improve mobility. Cardiovascular training exercises which help to give you flat stomach are geared towards improving oxygen consumption, increasing muscle endurance and improving the heart rate.
Change your diet by not eating junk food and start to eat fruits and vegetables. Fruits and vegetables contain nutrients which are beneficial to the body. They also help to act as appetite suppressors therefore eliminating the urge of over eating. The fiber contained in vegetables and fruits are full of antioxidants which are beneficial in fighting aging and wrinkles.
Eat foods containing low carbohydrate content such as whole grains, eat low fat dairy products like yogurt and also consume fish which is rich in omega 3 fats.
Drink plenty of water during the day. 6 to 8 glasses is the recommended limit. Water has no calories therefore it helps to act as an appetite suppressor by filling the stomach. A full stomach eliminates the urge to over eat or crave for junk food. It is therefore suggested to get relief from joint pain by opting for weight loss methods that won’t affect your appetite.
