Knees Archive

Losing 5% of one's total body weight can result in clinically significant physiologic changes. For example, losing a little weight can reduce heartburn, knee pain, blood pressure, and diabetes risk. Losing 5% of one's body weight may also lead to better sexual function, more restorative sleep, extra energy, and more self-esteem. To reach a 5% reduction in total body weight, it helps to exercise; eat a healthy diet rich in lean proteins, whole grains, fruits, vegetables, legumes, nuts, and seeds; and get enough sleep.

Women are disproportionately affected by conditions that cause chronic pain, but they sometimes have difficulty getting a definitive diagnosis as to what is causing their pain and may be less likely to receive appropriate treatments even when they do.

A higher body mass index (BMI) is a major risk factor for osteoarthritis, but a 2023 study suggests it is also associated with inflammatory joint conditions including rheumatoid arthritis, psoriatic arthritis, gout, and inflammatory spondylitis.

While the bone-weakening disease osteoporosis most often strikes women, about 6% of men ages 65 and older have it. Preventing osteoporosis and treating it if it occurs focuses on stopping or at least slowing bone loss. The main ways to do this are maintaining proper calcium and vitamin D levels and engaging in weight-bearing activities and exercises that help build muscle and improve balance. Raising low testosterone levels or taking a class of drugs known as bisphosphonates also may help.

Tai chi is a gentle, adaptable practice that features flowing movements combined with breathing and cognitive focus. It may be especially helpful for people who are recovering from a heart attack or other medical problems or who have heart failure. Tai chi also can be a gateway to other types of physical activity because the practice may improve balance, reduce the risk of falls, and even help ease lower back pain—a common reason for avoiding exercise.

Certain activities like running, stair climbing, or kneeling may lead to knee pain. But evidence suggests that regular activity or exercise is unlikely to cause actual knee damage. Learn how to keep active and avoid knee pain.

Plantar fasciitis is a common cause of heel pain. It affects the band of tissue on the bottom of the foot that connects to the heel.

Swimming and water aerobics are joint-friendly forms of exercise that strengthen the cardiovascular system and muscles at the same time. A full-body exercise, swimming uses nearly every muscle in the body. Water aerobics includes exercises like jogging, jumping jacks, and twists done in waist-deep or higher water. The added resistance from moving in water also burns more calories compared with similar land-based exercise.

An estimated 32 million Americans suffer from osteoarthritis, and although exercise is often difficult and painful, a regular resistance training program can help them stay active, improve their level of function, reduce pain, and perhaps avoid the condition worsening to the point where they need a joint replacement. Consulting with a physical therapist is recommended to find the right program to meet a person's needs, fitness level, and limitations.

Some types of cheese, including Swiss and Gouda, are a good source of probiotics, but eat cheese in moderation.