{"id":6248,"date":"2017-06-02T11:45:54","date_gmt":"2017-06-02T11:45:54","guid":{"rendered":"http:\/\/www.aasthajoints.com\/blog\/?p=6248"},"modified":"2024-10-22T13:02:30","modified_gmt":"2024-10-22T13:02:30","slug":"loose-weight-without-knee-injury","status":"publish","type":"post","link":"https:\/\/www.aasthajoints.com\/blog\/loose-weight-without-knee-injury\/","title":{"rendered":"Loose weight without Knee Injury"},"content":{"rendered":"<p  class=\" animated fadeInUp duration1 eds-on-scroll \">As more and more people are engaging into the gym and sports activities day by day, we are getting healthy hearts but more of knee injuries and if we are overweight the pressure of exercising is even more.<\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">Studies say you have high chances of Knee injury if you have high BMI(over weight)and that sounds obvious also.The knees will show the effects of constant usage, coupled with the physiological stress of being overweight and that means knee pain.<\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">Lets talk Preventive. <strong>How to loose weight and take care of our knee in process.<\/strong><\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \"><strong><em> 1. DO NOT CROSS LIMITS\u2026.<\/strong><\/em><\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">Being overweight isn&#8217;t something to be ashamed about. Whether due to body chemistry, lifestyle considerations, or even gaining weight while recovering from an injury, we all fall out of optimum shape at times.<\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">Even the world&#8217;s best athletes have to deal with the problem sometimes. Remember Arjuna Ranatunga and Inzamam Ul Haq? These two super-cricketer-turned pundits were known to be in a class by themselves athletically, but they struggled to maintain a healthy playing weight during their entire careers.  So hey, don&#8217;t stress&#8211; being overweight can happen to anybody.<\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \"><strong>Here&#8217;s where it can become a <a href=\"https:\/\/www.aasthajoints.com\/blog\/2017\/05\/18\/platelet-rich-plasma-knee-problems\/\" target=\"_blank\" rel=\"noopener\">problem in relation to the knees<\/a>:<\/strong> Going too hard, too fast. One thing I see when overweight people attempt to shed kilos quickly is a tendency to overdo it out of the gate. Pushing the body extra-hard can certainly result in weight loss. However, if it involves running, we need to be careful that we don&#8217;t get overzealous with our workout. When you are overweight, you are definitely putting more stress on the knees with the extra kilos, no matter what the activity.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.aasthajoints.com\/blog\/wp-content\/uploads\/2017\/06\/2b9be087c1666d8c44ad5c3adc466761-188x300.jpg\" alt=\"\" width=\"188\" height=\"300\" class=\"aligncenter size-medium wp-image-6250\" \/><\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">There&#8217;s another thing to consider: just carrying an unhealthy amount of extra weight (in general) can be a constant strain on your knees.<\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">So I do want to encourage you to lose that weight if you feel like it&#8217;s not healthy&#8211; just do it gradually and in a moderate, low-impact way!<\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \"><strong><em>2.ALWAYS WARM UP<\/em><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.aasthajoints.com\/blog\/wp-content\/uploads\/2017\/06\/111024074803-back-pain-yoga-1025-story-top-300x169.jpg\" alt=\"\" width=\"300\" height=\"169\" class=\"aligncenter size-medium wp-image-6251\" \/><\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">I recommend some light stretching before you start your workout. I know, I know, you are in hurry to get after it and start burning off your inches. But despite some recent advice to the contrary coming out of some circles, moderate stretching is still recommended to ease into a workout.<\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">Before you run, do some light cardio such as jumping jacks, squats, or lunges. This boosts your oxygen flow and circulates synovial fluid into the knee, which will mitigate your chance of injury.<\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">So remember, don&#8217;t skip the warm up! Making sure to stretch will pay off in the long run!<\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \"><strong><em>3. INCREASE INTENSITY GRADUALLY<\/em><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.aasthajoints.com\/blog\/wp-content\/uploads\/2017\/06\/1-running-shoes-intro-360x240-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" class=\"aligncenter size-medium wp-image-6252\" \/><\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">Start lightly and build your way up to lose weight while still protecting your knees from pain.<\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">Again, the sure way to cause injuries to the knees if you are overweight is to go too hard, too fast. The last thing I want to see is for somebody to start overdoing it out of the gate, then doing serious damage to their knees that will result in even more problems down the line.<\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">So ease into your personal workouts, and ease into your overall fitness schedule. Create an overall target of where you want to be in regards to your weight, then take it step by step gradually.<\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \"><strong>So how should you start? Here Are 6 Exercises<\/strong><\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \"><strong><em>1. STATIONARY BIKES<\/em><\/strong><\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">Many of the cardio fitness machines which are there in the gym are good in letting you control the pace and   of your workout, and these can be good ways to introduce light to moderate cardio into your routine. Stationary bikes can be especially helpful when it comes to employing the interval workouts that can help you lose weight with the least strain on your knees.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.aasthajoints.com\/blog\/wp-content\/uploads\/2017\/06\/a1ebdbe2-d1e2-4ec8-93e9-485866314e92_1.5303af2ea34dae57527294299981edd6-300x300.jpeg\" alt=\"\" width=\"300\" height=\"300\" class=\"aligncenter size-medium wp-image-6253\" \/><\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \"><strong><em>2. CRUNCHES<\/em><\/strong><\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">These are like &#8220;half-situps&#8221;, but they don&#8217;t put undue strain on the back.Situps very favourite in people is actually harmful for Patellofemoral (Front of Knee) joint,ofcourse only after you have started some knee pain.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.aasthajoints.com\/blog\/wp-content\/uploads\/2017\/06\/20120908152641-20-then-12-crunches-300x191.jpg\" alt=\"\" width=\"300\" height=\"191\" class=\"aligncenter size-medium wp-image-6254\" \/><\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \"><strong><em>3. SQUATS.<\/em><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.aasthajoints.com\/blog\/wp-content\/uploads\/2017\/06\/hqdefault.jpg\" alt=\"\" width=\"300\" height=\"200\" class=\"aligncenter size-medium wp-image-6255\" \/><\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">Squats are a good exercise to help you ease into a workout because you can control how far you bend. the deeper you go, the more strain on the knees, so start by bending slightly, then adjust depending upon your comfort level. I recommend starting without weights. Adjust to your comfort level and try to keep your back straight as you do the exercise.<\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">Legs muscles are large volume muscles so Leg workout burns up lots of calories ,ultimately helps you loosing weight.<\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \"><strong><em>3. LIGHT JOGGING <\/em><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.aasthajoints.com\/blog\/wp-content\/uploads\/2017\/06\/couple-running-jogging-park-1200x762_c.gif\" alt=\"\" width=\"300\" height=\"200\" class=\"aligncenter size-medium wp-image-6255\" \/><\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">Remember, start gradually and build up as you begin to shed the weight. Running can really be a great exercise to lose weight, but you really need to start slow and then ramp it up as you go.<\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \"><strong><em>4.CYCLING<\/em><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.aasthajoints.com\/blog\/wp-content\/uploads\/2017\/06\/Sunny-cycling-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" class=\"aligncenter size-medium wp-image-6255\" \/><\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">Cycling can be significantly more low-impact than running when it comes to the knees. and if you are a runner but are experiencing knee pain, I highly recommend switching to cycling or light trail biking to keep your body in optimum shape. cycling is also a great way to build your endurance and ease back into running if that&#8217;s your preferred method of exercise.<\/p>\n<p><strong><em>5.SWIMMING <\/em><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.aasthajoints.com\/blog\/wp-content\/uploads\/2017\/06\/33_ACPS_Atlanta_1996_Swimming_Jeff_Hardy-300x194.jpg\"  alt=\"\" width=\"300\" height=\"194\" class=\"aligncenter size-medium wp-image-6256\" \/>Swimming is by far the  best cardio workout for knee joint.EVen you can go ahead with it,with existing knee wear and tear.<\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \"><strong><em>HEALTHY LIFESTYLE IS THE KEY<\/em><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.aasthajoints.com\/blog\/wp-content\/uploads\/2017\/06\/Healthy-Diet-and-Exercise-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" class=\"aligncenter size-medium wp-image-6257\" \/><\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">Losing weight is not something that happens overnight. And with the added pressure of keeping your knees pain-free, the prospect can be stressfull. But if you remember that a moderate lifestyle is a healthy lifestyle, you&#8217;ll be able to position yourself to be healthy for the long time.<\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \">There are dietitians and personal trainers, who are  specialized in helping people design sustainable, healthy lifestyles. Dont hesitate reaching out to them.<\/p>\n<p  class=\" animated fadeInUp duration1 eds-on-scroll \"><em><strong>Trust me Healthy lifestyle is contagious,Your kids will also inherit it for sure.<\/strong><\/em><\/p>\n<section class=\"l-section wpb_row height_medium\"><div class=\"l-section-h i-cf\"><div class=\"g-cols type_default valign_top\"><div class=\"vc_col-sm-12 wpb_column vc_column_container\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><\/div><\/div><\/div><\/div><\/div><\/section>\n","protected":false},"excerpt":{"rendered":"<p>As more and more people are engaging into the gym and sports activities day by day, we are getting healthy hearts but more of knee injuries and if we are&#8230;<\/p>\n","protected":false},"author":1,"featured_media":7207,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[22],"tags":[],"class_list":["post-6248","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-knee"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Loose weight without Knee Injury - Aastha joints Blog<\/title>\n<meta name=\"description\" content=\"Being overweight or obese is actually a risk factor for arthritis, which often afflicts the knees. Even with a knee injury, the approach for weight loss is still the same. You need to make alterations to your diet and follow an exercise program.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.aasthajoints.com\/blog\/loose-weight-without-knee-injury\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Loose weight without Knee Injury - Aastha joints Blog\" \/>\n<meta property=\"og:description\" content=\"Being overweight or obese is actually a risk factor for arthritis, which often afflicts the knees. Even with a knee injury, the approach for weight loss is still the same. You need to make alterations to your diet and follow an exercise program.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.aasthajoints.com\/blog\/loose-weight-without-knee-injury\/\" \/>\n<meta property=\"og:site_name\" content=\"Aastha joints Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Knee.Hip.and.Shoulder.Surgeon\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/Knee.Hip.and.Shoulder.Surgeon\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-06-02T11:45:54+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-10-22T13:02:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.aasthajoints.com\/blog\/wp-content\/uploads\/2017\/06\/blog-9.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"725\" \/>\n\t<meta property=\"og:image:height\" content=\"362\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Dr.Krunal Shah\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/aasthajoints\" \/>\n<meta name=\"twitter:site\" content=\"@aasthajoints\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dr.Krunal Shah\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.aasthajoints.com\/blog\/loose-weight-without-knee-injury\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.aasthajoints.com\/blog\/loose-weight-without-knee-injury\/\"},\"author\":{\"name\":\"Dr.Krunal Shah\",\"@id\":\"https:\/\/www.aasthajoints.com\/blog\/#\/schema\/person\/421ef4a4a852d0de15024addc9c03fc4\"},\"headline\":\"Loose weight without Knee Injury\",\"datePublished\":\"2017-06-02T11:45:54+00:00\",\"dateModified\":\"2024-10-22T13:02:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.aasthajoints.com\/blog\/loose-weight-without-knee-injury\/\"},\"wordCount\":974,\"commentCount\":3,\"image\":{\"@id\":\"https:\/\/www.aasthajoints.com\/blog\/loose-weight-without-knee-injury\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.aasthajoints.com\/blog\/wp-content\/uploads\/2017\/06\/blog-9.jpg\",\"articleSection\":[\"Knee\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.aasthajoints.com\/blog\/loose-weight-without-knee-injury\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.aasthajoints.com\/blog\/loose-weight-without-knee-injury\/\",\"url\":\"https:\/\/www.aasthajoints.com\/blog\/loose-weight-without-knee-injury\/\",\"name\":\"Loose weight without Knee Injury - Aastha joints Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.aasthajoints.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.aasthajoints.com\/blog\/loose-weight-without-knee-injury\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.aasthajoints.com\/blog\/loose-weight-without-knee-injury\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.aasthajoints.com\/blog\/wp-content\/uploads\/2017\/06\/blog-9.jpg\",\"datePublished\":\"2017-06-02T11:45:54+00:00\",\"dateModified\":\"2024-10-22T13:02:30+00:00\",\"author\":{\"@id\":\"https:\/\/www.aasthajoints.com\/blog\/#\/schema\/person\/421ef4a4a852d0de15024addc9c03fc4\"},\"description\":\"Being overweight or obese is actually a risk factor for arthritis, which often afflicts the knees. 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