Many people believe knee pain is a natural part of getting older. It is often blamed on age, past injuries, or poor posture. However, doctors say one of the most common and underestimated reasons for knee pain is excess body weight. Even people who feel fit and active can develop knee problems if they carry extra kilos.
Orthopaedic specialists explain that the knee joint is not designed to handle constant overload. Weight gain puts extra pressure on the knees every day, speeding up joint damage much earlier than most people expect. Over time, this leads to pain, stiffness, and long-term problems such as arthritis.
Many people think their knees only support their actual body weight. In reality, the pressure on the knees is much higher. Simple daily movements like walking, climbing stairs, sitting down, or standing up can put three to six times your body weight on the knee joint.
This means that even a small weight gain adds a much bigger load on the knees. When this extra stress continues day after day, the protective cartilage inside the knee begins to wear down. Cartilage acts as a cushion between the bones. Once it becomes thin or damaged, bones start rubbing against each other, causing pain and stiffness.
This is why knee pain often starts slowly. At first, people may feel discomfort after a long walk, slight pain while climbing stairs, or stiffness in the morning. Over time, these small signs can turn into constant pain that interferes with daily life.
Doctors also point out that excess weight increases the risk of developing osteoarthritis at a younger age. Osteoarthritis is not just an old-age condition. Overweight individuals tend to develop it earlier, and once it begins, the damage progresses faster. As cartilage breaks down, the knee becomes less flexible and more painful, limiting movement.
Another important factor is inflammation. Body fat is not just stored energy. Fat tissue releases chemicals that increase inflammation in the body. These chemicals weaken cartilage, increase swelling in the joints, and worsen pain. This means that even moderate weight gain can harm knee health, especially if pain has already started.
Extra weight can also affect how the legs are aligned. Being overweight may shift the legs into bow-leg or knock-knee positions. This uneven alignment puts more pressure on certain parts of the knee, speeding up damage on one side of the joint. Once alignment changes, knee pain often becomes more localised and harder to correct.
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Excess weight also affects the muscles around the knee. The muscles are forced to work harder to support the joint, which leads to fatigue and weakness over time. Weak muscles reduce knee stability and increase the risk of further damage.
The meniscus, which is the knee’s natural shock absorber, is also at risk. Extra load increases the chance of meniscus tears. These tears can cause sharp pain, swelling, and sometimes locking of the knee, making movement difficult.
One important thing to understand is that knee damage does not happen overnight. It builds up slowly with every step. Many people ignore early warning signs, thinking the pain will go away on its own. Unfortunately, delayed action often leads to worsening symptoms and more serious joint problems.
The good news is that even small changes can help. Doctors say that losing even a small amount of weight can significantly reduce stress on the knees. Every kilo lost reduces pressure on the knee joint many times over. This helps slow cartilage damage and reduces pain.
Regular low-impact exercise is also important. Activities like walking, swimming, and cycling help strengthen the muscles around the knee without adding too much stress. Strong muscles provide better support and improve joint stability.
A balanced diet plays a key role as well. Healthy eating helps control weight and reduces inflammation in the body. Reducing processed foods and excess sugar can support joint health and overall well-being.
Most importantly, early action matters. Paying attention to knee pain, managing weight, and seeking medical advice when needed can prevent long-term damage. Knee pain should not be accepted as a normal part of ageing.
Your knees work hard every day, carrying far more load than you realise. Treating them with care through healthy weight management and timely lifestyle changes can protect them for years to come.
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