How much strain will a 1kg weight gain put on your knees?

Just as skin wrinkles and gray hairs appear as we age, joints weaken. Joint weakness means the cartilage at the ends of bones wears away, or the synovial fluid between them diminishes. Cartilage, in particular, begins to age in our early 20s, so it's crucial to focus on cartilage health from a young age.

 

◇The more weight you gain, the faster your cartilage wears out.

 

Weight management is crucial for preventing cartilage wear and tear. The more weight you carry, the greater the strain on your joints. By the age of 40, cartilage typically deteriorates by about 50% compared to 20. However, compared to those with a normal or slightly overweight body mass index (BMI) of 18.5 to 25, cartilage deteriorates twice as fast in those who are obese (26 to 30), and three times as fast in those who are severely obese (over 30). Furthermore, for every 1kg gain in body weight, approximately 3kg is placed on the knee joints.

For patients seeking medical attention due to joint problems, weight control is the first priority. Excessive weight gain can actually strain joints, making exercise less effective.

 

◇Calcium supplements don't help joints.

 

Cartilage is 70% water. The remainder is made up of collagen and glycoproteins, which act as shock absorbers. Calcium, which strengthens bones, is virtually absent in this type of cartilage. Therefore, calcium intake has little bearing on cartilage health.

Glucosamine, known to be beneficial for joints, is a key component of cartilage. Our bodies naturally produce glucosamine. However, as we age, our ability to produce glucosamine declines, and cartilage becomes less able to absorb shock, making arthritis more likely. Therefore, taking glucosamine supplements can help with joint health. However, it's best to take them for preventative purposes rather than for therapeutic purposes. This is because cartilage lacks blood vessels, so nutrients are not directly supplied through the bloodstream.

It's commonly believed that eating foods rich in collagen, like pork rinds, is good for joints. However, this is incorrect. Eating enough of these foods to see any benefits for joint health can actually increase cholesterol and calorie intake, which is detrimental.

 

◇Strong muscles reduce the burden on joints

 

Cartilage needs active contact with the joint capsule to receive adequate nutrients. Therefore, if joints are not used at all, and the cartilage has less contact with the joint capsule, degeneration will accelerate. Exercise helps improve cartilage contact with the joint capsule, allowing for increased nutrient supply. Good exercises for this include swimming and cycling. Stretching and strength training are also beneficial for joint health. Even if joints weaken with age, strong surrounding muscles and ligaments can support joint function without significant strain. Just make sure you don't feel fatigue or pain in your joints.

However, even with the same exercise, the impact on cartilage varies from person to person depending on weight and joint condition. Therefore, even if an exercise is beneficial for joints, caution is advised for those with existing joint conditions. Consult your doctor to determine the right exercise method and intensity for you.

 

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My joints hurt too

If you gain 1 kilogram of weight

Definitely put a strain on the knees

I feel it going.

I'm still trying to maintain my weight.