How do I lose weight when knee pain stops me exercising?

Why weight matters to the knee

Every step puts a load of several times your body weight through the knee, so a small loss in weight means a much larger drop in the force on the joint. Fat tissue also releases inflammatory substances that may worsen arthritis. Studies of people with knee osteoarthritis show that losing around 5 to 10 percent of body weight often improves pain and function noticeably.

Start with food

• 1. Keep a simple record of what you eat and drink for a week to see where calories come from
• 2. Cut sugary drinks, juices and sweetened coffees first; they add up quickly
• 3. Fill half the plate with vegetables, a quarter with protein, a quarter with rice, bread or other starch
• 4. Watch portion sizes at family gatherings and late dinners, which are common in Qatar
• 5. Be careful with dates, sweets and fried foods, especially around Ramadan and Eid
• 6. Aim for a steady loss of around half a kilogram to one kilogram a week

Activity that spares the knee

Exercise matters for keeping weight off and protecting muscle, even if it is not the main driver of weight loss. Choose activities that do not jar the knee:

• Stationary bike or recumbent bike, with the seat set correctly
• Swimming or water walking in an indoor pool
• Upper-body exercise and seated strength work on bad days
• Short, frequent walks in an air-conditioned mall rather than one long walk
• Simple thigh and hip strengthening at home, which supports the knee as weight falls

When to get extra help

If you have tried for several months without progress, have diabetes or other conditions, or have a lot of weight to lose, ask your doctor about a dietitian, a structured weight programme, or medical and surgical options. Weight also affects decisions about knee surgery: losing weight before a knee replacement can reduce some risks. A knee specialist in Doha can discuss how your weight and knee condition fit together.