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Why Your Joints Hurt More When You Gain Weight — And How Small Changes Can Bring Big Relief

If your knees, hips, or back have been hurting more lately, you’re not alone. 

Joint pain is one of the most common struggles people face as weight increases — but here’s the hopeful truth: 

Losing just 5–10% of your body weight can significantly reduce pain and help you move more freely

Let’s break down why this happens and what you can start doing today.

How Extra Weight Puts Pressure on Your Joints

Every step you take sends forces through your joints. When extra body weight enters the picture, those forces multiply:

Your knees face 8 times your body weight and hips faces 6 times your body weight with every step wearing down cartilage faster.

This means: 

1. Higher friction

2. Faster damage and 

3. 3–5× higher risk of osteoarthritis(OA)

But the story doesn’t end there.

Fat tissue isn’t just “stored weight” — it’s active. It releases inflammatory chemicals like IL-6 and leptin, which irritate your joints and trigger swelling and stiffness. 

That’s why even your hands or non–weight-bearing joints may start hurting.

Over time, these effects combine to make walking, climbing stairs, or even getting up from a chair difficult.

Common Joint Problems Linked With Excess Weight

People dealing with obesity often report the same patterns of pain:

1. Knee & Hip Osteoarthritis

Pain worsens when walking, standing for long periods, or climbing stairs.

2. Back Pain & Flat Feet

Extra weight changes your posture and walking pattern, overloading your spine and foot arches.

3. Ankle Sprains & Plantar Fasciitis

The constant stress weakens support structures, increasing the chance of injuries during simple activities.

Simple Steps to Start Protecting Your Joints Today

✅️ Aim for gradual weight loss (5–10%)

Just 0.5 kg per week through:

Balanced portions

More vegetables

Lean protein 

This alone can reduce knee pressure by nearly 40 kg per step.

✅️ Choose low-impact exercises

To build strength without strain:

Swimming

Walking

Seated leg lifts

Water walking (if facility available)

Just 3–4 sessions a week can dramatically improve joint stability.

✅️ Get professional support

Physiotherapy, braces, medications, or even simple at-home routines can provide immediate relief.

You Don’t Have to Live With Joint Pain

At We Care 4 All, we guide you with personalized, sustainable plans to reduce pain, improve movement, and take back control of your daily life.

Start small, take one step today, and let us support you in reclaiming pain-free movement.

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Location: Kanchi Colony, K 31 & 15, S Boag Rd, Anna Colony, T. Nagar, Chennai, Tamil Nadu 600017, India

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