Maintaining a healthy weight is a cornerstone of arthritis management and joint protection. For people living with arthritis, extra load on weight-bearing joints like the knees, hips, and lower back can increase strain over time, potentially contributing to joint wear and stiffness. Research shows that even modest reductions in joint load can have meaningful benefits, particularly for people with osteoarthritis.
Why Weight Matters for Joint Health
From a mechanical perspective, in those who have osteoarthritis of the knees, hips, ankles and feet, weight can certainly have a big influence on joint load. When the joints are having to deal with excessive compressive forces from being over a healthy weight range, over long periods of time, eventually the structures and tissues in the joint are going to be affected which can cause things like gait abnormalities, malalignment, and more. This can magnify the wear in the joint tissues, it can affect the bone, it can cause a loss of stability and increase risk of injury. 
On the other hand, we know excess weight can also increase inflammation in the body. This is because fat tissue produces various inflammatory molecules which have been attributed to the breakdown of various tissues like cartilage, bone, and other various tissues whilst also heightening our pain sensitivity.
By achieving and maintaining a healthy weight, you can reduce both the physical strain on your joints and the inflammation that contributes to pain and stiffness.
The Benefits of Healthy Weight Management
- Reduced joint pain: Even a small amount of weight loss (if appropriate) can significantly decrease the pressure on your knees and hips.
- Improved response to treatment: Maintaining a healthy weight can enhance the effectiveness of arthritis treatments, including exercise therapy, medications, and joint replacement outcomes, by reducing joint load and systemic inflammation.
- Enhanced overall wellbeing: Healthy weight supports energy levels, sleep, and heart health, all of which are important for managing arthritis.
Practical Strategies for Weight Management
- Eat a balanced, anti-inflammatory diet:Focus on vegetables, fruits, whole grains, lean proteins, and healthy fats such as omega-3s from fish and plant sources.
- Stay active safely: Low-impact exercises like swimming, cycling, pilates, and gentle strength training help strengthen muscles around joints without adding stress.
- Set realistic goals: Aim for sustainable healthy habits rather than quick fixes.
- Seek support: Dietitians, physiotherapists, and arthritis educators can provide guidance tailored to your needs.
Small Changes, Big Impact
Even modest weight loss, just 5–10% of your total body weight can lead to noticeable improvements in joint pain, function, and quality of life. Combined with regular activity and healthy nutrition, maintaining a healthy weight is one of the most powerful tools in your arthritis management toolkit. If you are unsure if this could be beneficial to you, or not sure where to start, have a chat with your GP.
