Pillar 3: Reduce the Load
Where to start?
While we know weight loss can make a big difference to your Knee Osteoarthritis, a complete weight loss solution is beyond the scope of this course. This page is about linking you to reliable weight loss resources that can help you on that journey.
While there are innumerable theories and programs out there, we would suggest starting with some medically endorsed programs. We give options for self-help and medically supervised programs below. You can also speak with your doctor about other options.
Weight Loss On Your Own - Two Key Components
Eating Well
While there are all sorts of theories and weight loss plans, ultimately they are based on some modification of the balance between input (eating well) and output (aerobic exercise). If your are going to try losing weight on your own, you will of course need to make changes in eating habits and exercises levels. Patients often say that changing eating habits is the most difficult thing to do, but also makes the most difference once they find something that works for them. It does indeed take a lifestyle re-orientation for many - changing how they eat, how they shop, and even how they plan their days and outings.
The Arthritis Society has a extensive information on healthy eating. We recommend you start here, explore the information available, and make a plan!
Exercise with Arthritis
Of course, the output is important as well. There are ways of exercising even with knee pain. While we cover the strength aspect of exercise in the next section, some aspect of cardiovascular activity is also highly recommended.
Regular physical activity is recommended, as much as a person can do and tolerate, with a target to accumulate at least 150 minutes of moderate to vigorous aerobic activity per week, in bouts of 10 minutes or more. For those who cannot meet the recommended target, a small amount of physical activity is better than nothing.
Good options for painful knee osteoarthritis are light stationary cycling (building up as able) or water exercises such as light aerobic classes or sweimming. You may want to consult your physiotherapist or other member of your treatment team to determine the best exercises for you. While the focus for weight loss is often on aerobic exercise, there is evidence that getting muscles stronger can help weight loss as well, so be sure to see the “Get It Strong” section for exercises to add for a complete exercise solution.
Getting Help with Weight Loss
Saying ‘eat well and exercise’ is one thing. Actually doing it is another. Many would benefit from more professional help in this area. Here are some options to look at to get that profeessional help and accountability.
BC MInistry of Health Resources - HealthLink BC
The BC Ministry of Health has extensive information on healthy eating on weight loss on the Healthy Weights section of the Healthy Eating and Physical Activity Website. Peruse this site for useful information on weight loss and even email a HealthLink Dietician with specific questions from this page.
Your Family Physician
Your doctor may have access to programs and resources in Chilliwack or the Fraser Valley. The government will at times have certain initiatives that assist in funding weight loss.
Supervised Weight Loss Programs
if you have the time and resources, some form of supervised weight loss program where they can help you with the input / output parameters is one of the most effective ways to lose weight. This could be in the form of counselling from a registered dietician, a group program, or a medically supervised weight loss center. These programs are particularly useful if you are trying to lose a large amount of weight, or have other health problems you are trying to deal with at the same time (called a ‘co-morbidity’ in medical language).
A Community Partner we can recommend is the Wellness Garage in Whiterock. Virtual programs are available through the Wellness Garage, so travelling out to Whiterock is not necessary for our Eastern Fraser Valley readers. If you have Diabetes as well as Knee OA, the costs of your program may be fully covered by the BC Medical Services Plan (MSP).
