If you suffer from knee arthritis, your doctor may have told you that "You just need to lose weight." While it is true that weight loss can help knee arthritis, that advice can often feel frustrating and dismissive.
Additionally, weight loss takes time. But fortunately, there are things you can do to relieve knee arthritis pain faster while you're working on losing weight.
Watch the video below to learn what else you can do to relieve knee arthritis pain faster.
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Does Weight Loss Help Knee Arthritis?
Weight loss DOES help knee arthritis. Research shows that people with arthritis who lose weight tend to experience less knee arthritis pain. Plus, if you're carrying a few extra pounds, weight loss also decreases your risk of heart disease and other chronic health conditions.
So losing weight is a good idea, but it's not the only factor. There are overweight people who don't have knee pain, and there are normal weight people who have severe knee pain.
Additionally, weight loss takes time. You can only safely lose about 1-2 lbs per week over the long-term. Fortunately though, some of the tips below can help you relieve knee pain faster.
How to Relieve Knee Arthritis Pain Faster
One quick way to test if excess weight is the issue is by using a cane or wheeled walker.
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7% OffIf walking feels easier with less pressure on your knee, then weight is part of the problem.
These tools also let you stay active and mobile while working on long-term solutions.
Walking Mechanics and Knee Pain
Knee arthritis pain often comes from poor walking mechanics, not just weight.
Weak hips or flat feet can cause twisting at the knee. Supporting your arch and keeping your hips strong reduces this stress.
Simple fixes include gripping the ground with your toes and stretching tight calves.
Best Aerobic Exercises for Knee Arthritis
Aerobic exercise is key for cartilage health and pain relief. If walking hurts, try a recumbent bike, rowing machine, or a seated stepper.
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Warm water is also especially soothing for stiff, painful joints.
Strengthening Exercises for Knee Arthritis
Stronger muscles help your joints carry weight more comfortably.
Start with sit-to-stand exercises to strengthen your quads and glutes.
Practice single-leg balance to improve walking stability. Keep your hips, knees, and toes in line for best results.
How to Lose Weight with Knee Arthritis
Exercise helps, but diet plays the biggest role in knee arthritis weight loss.
To lose one pound per week, create a 500-calorie daily deficit.
Focus on eating enough protein (0.54–0.91 g per pound of body weight) to support muscle and cartilage.
Cut high-sugar foods, fried foods, soda, and alcohol first—they add calories without nutrition.
Long-Term Benefits of Weight Loss
Sustainable weight loss takes time—10 to 20 weeks to lose 20 pounds—but it’s worth it.
Beyond knee pain relief, weight loss improves heart health and lowers your risk of other chronic conditions.
Combine pain relief strategies, smart exercise, and nutrition for the best long-term results.
Need Help to Relieve Knee Arthritis Pain?
If you live in St. Louis and would like to relieve knee arthritis pain without needing a knee replacement surgery, we'd be happy to help you.
Just tap the button below to request an appointment.