Table of ContentsView AllTable of ContentsBenefits of Weight LossExtra Weight and Joint PainDoctors Who Can HelpGoals and Diet ChangesOsteoarthritis ExercisesFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Benefits of Weight Loss
Extra Weight and Joint Pain
Doctors Who Can Help
Goals and Diet Changes
Osteoarthritis Exercises
Frequently Asked Questions
Osteoarthritis(OA) Is the most common type ofarthritisaffecting the joints, mainly the joints of the hands, knees, hips, and back. OA is often the result of wear and tear onarticular cartilage—the cushion between the bone and joints.
No medication can slow down the wear and tear process. The one thing that does help slow down OA is weight loss, which can ease OA pain and lower the chances of joint damage and the need for joint surgery down the road.
One study reported in 2017 found the lifetime risk for hand OA was 47.1% in people who were classified as obese compared to 11% for people who were not overweight.
Body mass index (BMI)is a dated, flawed measure. It does not take into account factors such as body composition, ethnicity, sex, race, and age.Even though it is a biased measure, BMI is still widely used in the medical community because it’s an inexpensive and quick way to analyze a person’s potential health status and outcomes
Benefits of Weight Loss for Osteoarthritis
Losing weight and maintaining a healthy weight have many health benefits. Both can prevent OA and treat it in people who already have it. Below are some of the benefits that can be gained from losing weight with OA.
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Pain Reduction
Less bodyweight with OA means less pain. Research shows people who lose weight with diet and exercise report less OA pain.
One study report in 2013 in theJournal of the American Medical Association (JAMA)found losing at least 10% of body weight could significantly improve pain levels.In this study, the people who followed a diet and exercise program had the most improvement in pain and function.
The study also found weight loss improved inflammation, especially in the participants who used both diet and exercise in their weight loss plan compared to exercise alone.
Better Joint Function
Weight loss can also improve your joint function, as noted in the 2013JAMAstudy.In that study, the researchers found that mechanical pressure inside and around the knee joints improved with weight loss. The study’s authors noted weight loss alone was enough to significantly improve knee function.
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Less Inflammation
While OA is considered a wear and tear disease, it can also cause inflammation from prolonged, excess pressure on joints. Research also suggests inflammation might be a risk factor for OA in addition to a consequence.
According to a 2013 report inArthritis & Cartilage, obesity can increase inflammation in the body, which can lead to joint pain.Losing weight can reduce the body’s ability to trigger inflammation.
A systemic literature search reported in 2018looked at case studies involving “weight loss, inflammation" and “restricted diet, anti-inflammatory effect.“Among the articles reviewed, 76 involved 6,742 patients with an observation period from three weeks and two years who lost an average of around 2 pounds per month.
In most of the studies, weight loss contributed to a significant reduction ofinflammatory cytokines(proteins that regulate the inflammatory response), as evidenced when checking their levels in the blood plasma of the study participants.
Better Overall Health
Weight-related body damage from OA is not just limited to joints. Both obesity and OA are linked to heart disease,high blood pressure,diabetes, anddepression.The same inflammatory process linked to OA also contributes to these conditions.
Exercise is one of the best ways to reduce whole-body inflammation and prevent heart, blood sugar, and cholesterol problems.
Better Sleep
Living with OA joint pain can interfere with your sleep and might lead to sleep problems over time. One study reported in 2014 in the journalRheumatologythat weight loss could lead to better sleep.
Getting enough quality sleep can be beneficial to a healthy weight loss program and the lack of sleep can deter weight loss. In fact, studies have shown that losing sleep while you are dieting can reduce weight loss efforts and encourage overeating.
Healthcare Cost Savings
OA can be a costly condition. According to the Centers for Disease Control and Prevention (CDC), OA was the second most costly health condition treated in American hospitals in 2013.It accounted for $16.5 billion (4.3%) of the combined costs for hospitalization.
Additionally, OA is one of the most expensive conditions to treat when joint replacement is necessary.
Some of that cost burden also falls on people with the condition. For example, OA leads to increased medication costs, copays (payment required for a medical service before insurance picks up the rest), and declining income due to a disability.
Weight loss might lead to improved joint function and less pain, which in the long term could save you a lot of money and keep you gainfully employed for years to come.
Extra Weight Increases Joint Pain
Extra weight puts stress on your hips, knees, ankles, and other weight-bearing joints. The hips, ankles, and knees are your primary weight-bearing joints.The joints of your spine, pelvis, and feet are also considered weight-bearing, but they do not take on as much stress.
Your weight-bearing joints are responsible for holding you up and supporting your movement. They carry your full body weight and the more they are forced to carry, the more damaged they can become.
In addition, it can also break down from overuse, injury, and daily wear and tear over time. In some instances, genetics might be to blame for the breakdown of joint cartilage, especially when it affects younger adults and children.
There are plenty of healthcare professionals that can help you get started on your OA weight loss journey including your general practitioner, aphysical therapist, and anutritionist. Enlisting the help of these people can make basic exercise and nutrition much easier and also help you get started.
Primary Care Professional
A general practitioner (family doctor) or the nurse practitioner or physician’s assistant who is a primary care professional can be a starting point for weight loss help. They can offer advice on healthy weight loss, exercise, and dieting.
A primary care professional can also provide you weight loss information specific to age, OA, and other medical conditions, safe exercises, and foods to eliminate from your diet. They can also give you referrals to a physical therapist and a nutritionist.
Physical Therapist
Physical therapy exercises are a good place to start to combat OA pain and stiffness safely. A physical therapist can be a helpful resource for people struggling with weight loss due to OA.
This person can help you better understand OA, its complications, how to lessen the pain with exercise, and improve your function and movement. They can also offer education about weight and making healthy lifestyle choices.
Nutritionist
Making healthy diet changes helps you lose weight, ease inflammation, and relieve the pressure on your joints.
Enlisting the help of a nutritionist can help you achieve your weight loss goals. A nutritionist is an expert on improving health and managing diseases through food and nutrition.
A nutritionist with a background in arthritis conditions can answer your specific questions about managing your OA weight loss and give you advice on the best ways to lose weight and manage arthritis symptoms.
Goal-Setting and Diet Changes
Losing weight isn’t easy, but it will help to reduce your joint pain, stiffness, and swelling. Here are eight tips to get you started.
The best exercises for OA are those that help you manage your weight and strengthen your muscles. Good choices for OA weight loss include walking, swimming, biking, and using an elliptical trainer.
You will want to avoid exercises that put too much stress on your joints, such as running and activities that involve jumping, quick turning, and sudden stops.
You might also consider stretching exercises that target your lower body—mainly your hips and knees.
Strength training is also crucial for joint health. Strengthening the muscles around the joints can help stabilize them and reduce pain.
Hip Exercises
The following hip exercises can help you manage OA hip pain and stiffness.
Clock Tap
The clock tap can help improve your balance and stability while strengthening your hip muscles. to do it:
Standing Iliotibial Band Stretch
The standing iliotibial band stretch stretches the inside of your hip. To do it:
Knee Exercises
Stretching can reduce flexibility loss in and around the knees. And some exercises also target your knees to help limit declines in the muscle that supports your knee. Try the following exercises.
Bodyweight Squats
To do it:
Leg Extensions
Stair Climbing
If you have stairs at home, try tackling the steps a few times daily. If you don’t have steps in your home, try stepping up and down using a stool or block. Do 10 steps per leg a few times a day.
Summary
No medication can slow down OA and its effects. However, weight loss can ease OA pain and reduce the chances of someone needing joint repair surgery.
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Frequently Asked QuestionsResearchers have found that losing at least 10% of body weight could significantly improve OA pain levels. Even so, a doctor is in the best position to give you advice about how much weight you should lose to help manage your OA and where your ideal weight should be.Some types of arthritis cause weight gain while others cause weight loss. Weight loss or weight gain can be a symptom of an arthritis condition or a side effect of the medications prescribed to treat the condition. You should discuss any unexplained weight changes with a doctor.There is a link between body fat and increased inflammation. The more body fat a person has, the more cytokines (inflammatory proteins) their body produces, which means more inflammation.However, losing weight has been found to reduce inflammation in the body.
Researchers have found that losing at least 10% of body weight could significantly improve OA pain levels. Even so, a doctor is in the best position to give you advice about how much weight you should lose to help manage your OA and where your ideal weight should be.
Some types of arthritis cause weight gain while others cause weight loss. Weight loss or weight gain can be a symptom of an arthritis condition or a side effect of the medications prescribed to treat the condition. You should discuss any unexplained weight changes with a doctor.
There is a link between body fat and increased inflammation. The more body fat a person has, the more cytokines (inflammatory proteins) their body produces, which means more inflammation.However, losing weight has been found to reduce inflammation in the body.
15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bliddal H, Leeds AR, Christensen R.Osteoarthritis, obesity and weight loss: evidence, hypotheses and horizons - a scoping review.Obes Rev. 2014;15(7):578-586. doi:10.1111/obr.12173Reyes C, Leyland KM, Peat G, Cooper C, Arden NK, Prieto-Alhambra D.Association between overweight and obesity and risk of clinically diagnosed knee, hip, and hand osteoarthritis: a population-based cohort study.Arthritis Rheumatol. 2016;68(8):1869-1875. doi:10.1002/art.39707Qin J, Barbour KE, Murphy LB, et al.Lifetime risk of symptomatic hand osteoarthritis: The Johnston County Osteoarthritis Project.Arthritis Rheumatol. 2017;69(6):1204-1212. doi:10.1002/art.40097Messier SP, Mihalko SL, Legault C, et al.Effects of intensive diet and exercise on knee joint loads, inflammation, and clinical outcomes among overweight and obese adults with knee osteoarthritis: the IDEA randomized clinical trial.JAMA. 2013;310(12):1263-1273. doi:10.1001/jama.2013.277669Berenbaum F.Osteoarthritis as an inflammatory disease (osteoarthritis is not osteoarthrosis!).Osteoarthritis Cartilage. 2013;21(1):16-21. doi:10.1016/j.joca.2012.11.012Bianchi VE.Weight loss is a critical factor to reduce inflammation.Clin Nutr ESPEN. 2018;28:21-35. doi:10.1016/j.clnesp.2018.08.007Raud B, Gay C, Guiguet-Auclair, C, et al.Level of obesity is directly associated with the clinical and functional consequences of knee osteoarthritis.Sci Rep.2020; 10(3601). doi:10.1038/s41598-020-60587-1Tang NK, McBeth J, Jordan KP, Blagojevic-Bucknall M, Croft P, Wilkie R.Impact of musculoskeletal pain on insomniaonset: a prospective cohort study.Rheumatology (Oxford). 2015;54(2):248-256. doi:10.1093/rheumatology/keu283St-Onge MP, McReynolds A, Trivedi ZB, Roberts AL, Sy M, Hirsch J.Sleep restriction leads to increased activation of brain regions sensitive to food stimuli.Am J Clin Nutr. 2012;95(4):818-824. doi:10.3945/ajcn.111.027383Centers of Disease Control and Prevention.The cost of arthritis in US adults.National Institute on Aging.Osteoarthritis.Amoako AO, Pujalte GG.Osteoarthritis in young, active, and athletic individuals.Clin Med Insights Arthritis Musculoskelet Disord. 2014;7:27-32. doi:10.4137/CMAMD.S14386Clinton CM, O’Brien S, Law J, Renier CM, Wendt MR.Whole-foods, plant-based diet alleviates the symptoms of osteoarthritis.Arthritis. 2015;2015:708152. doi:10.1155/2015/708152Harvard Medical School.Exercise: rx for overcoming osteoarthritis.Ellulu MS, Patimah I, Khaza’ai H, Rahmat A, Abed Y.Obesity and inflammation: the linking mechanism and the complications.Arch Med Sci. 2017;13(4):851-863. doi:10.5114/aoms.2016.58928
15 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bliddal H, Leeds AR, Christensen R.Osteoarthritis, obesity and weight loss: evidence, hypotheses and horizons - a scoping review.Obes Rev. 2014;15(7):578-586. doi:10.1111/obr.12173Reyes C, Leyland KM, Peat G, Cooper C, Arden NK, Prieto-Alhambra D.Association between overweight and obesity and risk of clinically diagnosed knee, hip, and hand osteoarthritis: a population-based cohort study.Arthritis Rheumatol. 2016;68(8):1869-1875. doi:10.1002/art.39707Qin J, Barbour KE, Murphy LB, et al.Lifetime risk of symptomatic hand osteoarthritis: The Johnston County Osteoarthritis Project.Arthritis Rheumatol. 2017;69(6):1204-1212. doi:10.1002/art.40097Messier SP, Mihalko SL, Legault C, et al.Effects of intensive diet and exercise on knee joint loads, inflammation, and clinical outcomes among overweight and obese adults with knee osteoarthritis: the IDEA randomized clinical trial.JAMA. 2013;310(12):1263-1273. doi:10.1001/jama.2013.277669Berenbaum F.Osteoarthritis as an inflammatory disease (osteoarthritis is not osteoarthrosis!).Osteoarthritis Cartilage. 2013;21(1):16-21. doi:10.1016/j.joca.2012.11.012Bianchi VE.Weight loss is a critical factor to reduce inflammation.Clin Nutr ESPEN. 2018;28:21-35. doi:10.1016/j.clnesp.2018.08.007Raud B, Gay C, Guiguet-Auclair, C, et al.Level of obesity is directly associated with the clinical and functional consequences of knee osteoarthritis.Sci Rep.2020; 10(3601). doi:10.1038/s41598-020-60587-1Tang NK, McBeth J, Jordan KP, Blagojevic-Bucknall M, Croft P, Wilkie R.Impact of musculoskeletal pain on insomniaonset: a prospective cohort study.Rheumatology (Oxford). 2015;54(2):248-256. doi:10.1093/rheumatology/keu283St-Onge MP, McReynolds A, Trivedi ZB, Roberts AL, Sy M, Hirsch J.Sleep restriction leads to increased activation of brain regions sensitive to food stimuli.Am J Clin Nutr. 2012;95(4):818-824. doi:10.3945/ajcn.111.027383Centers of Disease Control and Prevention.The cost of arthritis in US adults.National Institute on Aging.Osteoarthritis.Amoako AO, Pujalte GG.Osteoarthritis in young, active, and athletic individuals.Clin Med Insights Arthritis Musculoskelet Disord. 2014;7:27-32. doi:10.4137/CMAMD.S14386Clinton CM, O’Brien S, Law J, Renier CM, Wendt MR.Whole-foods, plant-based diet alleviates the symptoms of osteoarthritis.Arthritis. 2015;2015:708152. doi:10.1155/2015/708152Harvard Medical School.Exercise: rx for overcoming osteoarthritis.Ellulu MS, Patimah I, Khaza’ai H, Rahmat A, Abed Y.Obesity and inflammation: the linking mechanism and the complications.Arch Med Sci. 2017;13(4):851-863. doi:10.5114/aoms.2016.58928
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Bliddal H, Leeds AR, Christensen R.Osteoarthritis, obesity and weight loss: evidence, hypotheses and horizons - a scoping review.Obes Rev. 2014;15(7):578-586. doi:10.1111/obr.12173Reyes C, Leyland KM, Peat G, Cooper C, Arden NK, Prieto-Alhambra D.Association between overweight and obesity and risk of clinically diagnosed knee, hip, and hand osteoarthritis: a population-based cohort study.Arthritis Rheumatol. 2016;68(8):1869-1875. doi:10.1002/art.39707Qin J, Barbour KE, Murphy LB, et al.Lifetime risk of symptomatic hand osteoarthritis: The Johnston County Osteoarthritis Project.Arthritis Rheumatol. 2017;69(6):1204-1212. doi:10.1002/art.40097Messier SP, Mihalko SL, Legault C, et al.Effects of intensive diet and exercise on knee joint loads, inflammation, and clinical outcomes among overweight and obese adults with knee osteoarthritis: the IDEA randomized clinical trial.JAMA. 2013;310(12):1263-1273. doi:10.1001/jama.2013.277669Berenbaum F.Osteoarthritis as an inflammatory disease (osteoarthritis is not osteoarthrosis!).Osteoarthritis Cartilage. 2013;21(1):16-21. doi:10.1016/j.joca.2012.11.012Bianchi VE.Weight loss is a critical factor to reduce inflammation.Clin Nutr ESPEN. 2018;28:21-35. doi:10.1016/j.clnesp.2018.08.007Raud B, Gay C, Guiguet-Auclair, C, et al.Level of obesity is directly associated with the clinical and functional consequences of knee osteoarthritis.Sci Rep.2020; 10(3601). doi:10.1038/s41598-020-60587-1Tang NK, McBeth J, Jordan KP, Blagojevic-Bucknall M, Croft P, Wilkie R.Impact of musculoskeletal pain on insomniaonset: a prospective cohort study.Rheumatology (Oxford). 2015;54(2):248-256. doi:10.1093/rheumatology/keu283St-Onge MP, McReynolds A, Trivedi ZB, Roberts AL, Sy M, Hirsch J.Sleep restriction leads to increased activation of brain regions sensitive to food stimuli.Am J Clin Nutr. 2012;95(4):818-824. doi:10.3945/ajcn.111.027383Centers of Disease Control and Prevention.The cost of arthritis in US adults.National Institute on Aging.Osteoarthritis.Amoako AO, Pujalte GG.Osteoarthritis in young, active, and athletic individuals.Clin Med Insights Arthritis Musculoskelet Disord. 2014;7:27-32. doi:10.4137/CMAMD.S14386Clinton CM, O’Brien S, Law J, Renier CM, Wendt MR.Whole-foods, plant-based diet alleviates the symptoms of osteoarthritis.Arthritis. 2015;2015:708152. doi:10.1155/2015/708152Harvard Medical School.Exercise: rx for overcoming osteoarthritis.Ellulu MS, Patimah I, Khaza’ai H, Rahmat A, Abed Y.Obesity and inflammation: the linking mechanism and the complications.Arch Med Sci. 2017;13(4):851-863. doi:10.5114/aoms.2016.58928
Bliddal H, Leeds AR, Christensen R.Osteoarthritis, obesity and weight loss: evidence, hypotheses and horizons - a scoping review.Obes Rev. 2014;15(7):578-586. doi:10.1111/obr.12173
Reyes C, Leyland KM, Peat G, Cooper C, Arden NK, Prieto-Alhambra D.Association between overweight and obesity and risk of clinically diagnosed knee, hip, and hand osteoarthritis: a population-based cohort study.Arthritis Rheumatol. 2016;68(8):1869-1875. doi:10.1002/art.39707
Qin J, Barbour KE, Murphy LB, et al.Lifetime risk of symptomatic hand osteoarthritis: The Johnston County Osteoarthritis Project.Arthritis Rheumatol. 2017;69(6):1204-1212. doi:10.1002/art.40097
Messier SP, Mihalko SL, Legault C, et al.Effects of intensive diet and exercise on knee joint loads, inflammation, and clinical outcomes among overweight and obese adults with knee osteoarthritis: the IDEA randomized clinical trial.JAMA. 2013;310(12):1263-1273. doi:10.1001/jama.2013.277669
Berenbaum F.Osteoarthritis as an inflammatory disease (osteoarthritis is not osteoarthrosis!).Osteoarthritis Cartilage. 2013;21(1):16-21. doi:10.1016/j.joca.2012.11.012
Bianchi VE.Weight loss is a critical factor to reduce inflammation.Clin Nutr ESPEN. 2018;28:21-35. doi:10.1016/j.clnesp.2018.08.007
Raud B, Gay C, Guiguet-Auclair, C, et al.Level of obesity is directly associated with the clinical and functional consequences of knee osteoarthritis.Sci Rep.2020; 10(3601). doi:10.1038/s41598-020-60587-1
Tang NK, McBeth J, Jordan KP, Blagojevic-Bucknall M, Croft P, Wilkie R.Impact of musculoskeletal pain on insomniaonset: a prospective cohort study.Rheumatology (Oxford). 2015;54(2):248-256. doi:10.1093/rheumatology/keu283
St-Onge MP, McReynolds A, Trivedi ZB, Roberts AL, Sy M, Hirsch J.Sleep restriction leads to increased activation of brain regions sensitive to food stimuli.Am J Clin Nutr. 2012;95(4):818-824. doi:10.3945/ajcn.111.027383
Centers of Disease Control and Prevention.The cost of arthritis in US adults.
National Institute on Aging.Osteoarthritis.
Amoako AO, Pujalte GG.Osteoarthritis in young, active, and athletic individuals.Clin Med Insights Arthritis Musculoskelet Disord. 2014;7:27-32. doi:10.4137/CMAMD.S14386
Clinton CM, O’Brien S, Law J, Renier CM, Wendt MR.Whole-foods, plant-based diet alleviates the symptoms of osteoarthritis.Arthritis. 2015;2015:708152. doi:10.1155/2015/708152
Harvard Medical School.Exercise: rx for overcoming osteoarthritis.
Ellulu MS, Patimah I, Khaza’ai H, Rahmat A, Abed Y.Obesity and inflammation: the linking mechanism and the complications.Arch Med Sci. 2017;13(4):851-863. doi:10.5114/aoms.2016.58928
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