Obesity is caused by diet structure, living habits, work characteristics and other reasons. As many people know, obesity can cause a series of metabolic diseases, such as hypertension and diabetes. Also, obesity also increases the burden on the joints, especially the knee joints.
1. Why Obese People Are More Likely to Develop Osteoarthritis of the Knee
The weight of obese people mostly exceeds the normal weight that the knee joint can bear, resulting in an uneven force on the knee joint and increased joint load, which increases the friction on the cartilage edge and accelerates the loss of cartilage and the formation of bone fragments.
The originally smooth articular cartilage develops cracks and depressions and begins to erode, and its cushioning, anti-pressure and shock-absorbing effects are greatly reduced, resulting in symptoms such as pain, swelling, stiffness and obstruction of movement in the knee joint.
Obesity can indirectly affect the joints through other metabolic complications, such as impaired glucose tolerance and dyslipidemia, which can cause disturbances in the internal environment of the human joints and indirectly promote the occurrence and development of osteoarthritis.
Therefore, to protect the knee joint and prevent osteoarthritis of the knee, it is important to maintain a normal weight and avoid increasing the burden on the knee joint due to obesity.
2. Obesity and Running
If you want to lose weight, running is the easiest and cheapest way.
However, relevant studies have shown that the pressure on the knee joint per landing when running is as much as seven times that of walking, which will be more obvious in obese people. An improper running plan will cause great damage to the knees.
Body Mass Index (BMI) is a world-accepted grading method to assess the degree of obesity, which is closely related to the total amount of body fat. The formula for BMI is weight in kilograms divided by height in meters squared.
BMI is very helpful to develop a running plan, because the probability of knee injury is higher for people who weigh more when running, and the BMI is high to adjust the running style and running length accordingly.
In the early stages of running, the main focus is on increasing strength and endurance, so that the body can adapt to the sport of running, do not set the goal too high.
If the BMI is over 30, do not start running directly. Be sure to consult your doctor before doing any exercise, not just running. After the doctor conducts a comprehensive physical fitness test (blood pressure, heart rate, cholesterol level, etc.), then make an exercise plan for yourself.
3. Recommendation of Sports That Do Not Hurt the Knees
Swimming and Aqua Jogging
The buoyancy of water significantly reduces the load normally placed on the joints so that gentle movements can be performed under lower pressure, thereby stimulating the metabolism of the joints and improving their mechanical function.
Compared to land-based sports, these two sports require more muscle coordination and strength against the resistance of water. Therefore, one can use the resistance of the water to perform targeted exercises on the muscles.
Cycling training is very effective in improving joint disease.
For patients with osteoarthritis of the knee, the main benefit of the corresponding training is the strengthening of the muscles around the knee joint. Scientific studies have shown that weakness of the quadriceps muscle accelerates joint wear and tear, and t it is the muscle that is mainly used and exercised during cycling.
Note: To engage in cycling, your knee flexibility must be at least 100°.
For patients with early knee disease, the main purpose of walking is to increase the endurance and flexibility of the knee joint. Choose to walk on soft woodland and grassland and wear comfortable shoes (which provide adequate support and cushioning) help to further reduce the stress on the joint.
The best way to protect the knee joint is to exercise the leg muscles through scientific and reasonable exercises, so that the muscles wrapped around the knee joint could be more helpful in sharing the force exerted on the joint, which is more conducive to the health of the joint.