According to the latest British study where a couple of experts examined 594 women in order to find a connection between the body mass index (BMI) and knee pain, they discovered the following: women with higher BMI suffered more from knee pain. For instance, a woman who is 5 ft. tall and who weighs 167 pounds has a BMI of 27.
When you have an extra body fat, a hormone named leptin is released into larger quantities. This hormone has a major role when it comes to osteoarthritis development. Moreover, body fat releases other substances that stimulate body inflammation. Two of them, tumor necrosis factor alpha and interleukin-1 are extremely important when it comes to the cartilage damage, which is quite common in osteoarthritis.
Manage Extra Weight to Help Knee Pain
Recent findings proved that obese people suffer from knee osteoarthritis. In order to get rid of this annoying pain, they need to lose some weight by doing exercises and incorporate a certain change in their diet. Lose weight if you want to have healthy knees.
Therefore, in this article, we are going to show you how to strengthen your knees without any medications that cause side-effects:
Exercise 1 – Step Ups
Put a few books one on top of the other and place them on the floor. Then, put one leg on them by ensuring that the knee is on the toes all the time. Focus your whole body weight on that leg. Next, pull up the other one to the books pile. You should start feeling the work of your muscles. Then, put your leg down and repeat the complete movements until you start feeling a burning sensation in your legs. At the end, switch sides.
Exercise 2 – Lunges
Use a higher stack of books to cling to it. Place your feet on each side of the books stack and bring your body straight down moderately. You should touch the books with the back knee. Then, raise your body gradually. You will start feeling a burning sensation in your knees. Repeat twice more and then switch sides.
Exercise 3 – Squats
For this exercise, you will need a chair or a coffee table. Stand and separate your feet at a shoulder-width. Drive your base back and down. You will feel like your base is touching the surface. Next, stand upright. You will feel as your knees are burning. Repeat this twice more.
Take a look at the following video containing some extra tips from Dr. Jo regarding these activities!
Other included source linked in David Wolfe’s article: