Managing Knee Osteoarthritis Through Lifestyle Changes
Exercise, stronger leg muscles, a healthier diet, and even modest weight loss can dramatically reduce stress on the knees and help keep pain in check.
Knee osteoarthritis affects millions of adults in the U.S., with the knee being the joint most frequently affected.
Osteoarthritis develops as the cartilage that cushions the bones in the joint gradually breaks down. Healthy cartilage allows the knee to move smoothly while helping protect the bones. As this protective layer becomes thinner, pain and other problems can develop and may become more severe over time.
The effects of osteoarthritis can extend well beyond pain in the joint. Difficulty moving can result in missed work and lost income. It can also discourage people from being physically active, which may increase their risk of chronic conditions including heart disease, cancer, and diabetes.
Risk Factors for Knee Osteoarthritis
People who already have osteoarthritis have several options for managing pain and mobility problems. Healthy habits, along with medical treatments when needed, may also help slow the condition from getting worse.
Managing Knee Osteoarthritis
Eating more plants and less processed or sugary food reduces inflammation in the body, which can reduce pain from osteoarthritis in all joints. Other common treatments for knee osteoarthritis include strengthening the thigh muscles, using knee braces, taking anti-inflammatory medications, getting cortisone and other injections, and sometimes having knee replacement surgery.
Health care providers can work with patients to develop individualized strategies for managing osteoarthritis. They can also connect people with programs and other resources that can make it easier to begin healthy changes and maintain them over time.
Small improvements can have a surprisingly large effect. Losing 10 pounds can reduce the stress placed on the knees by 40 pounds with every step. That reduction in pressure can significantly ease joint pain.
Exercise and Healthy Weight May Lower Risk
Regular physical activity is one of the strategies used to manage osteoarthritis and may also help reduce the chances of developing it. Running can be part of an active lifestyle aimed at lowering osteoarthritis risk. Maintaining a healthy weight can also reduce strain on the joints.
Diet matters as well. A healthy eating pattern rich in whole grains, fruits, and vegetables, while limiting processed and refined foods, can support overall health and may help protect against osteoarthritis.
Osteoarthritis differs from diseases such as cancer and heart disease, but its effects on health, well-being, and quality of life can still be substantial. Millions of people live with the condition, yet there are practical steps individuals can take to reduce their own risk and potentially help protect the health of their families.
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