Less Weight, Healthier Joints —The Overlooked Connection
If you’ve been struggling with knee, hip, or lower back pain, you might assume it’s a structural issue, an old injury flaring up, or just a sign of aging. While that can be true for some, there are other solutions that can provide relief—solutions that go beyond physical therapy or pain management.
For many people, the real culprit isn’t a damaged joint—it’s excess weight overloading the body, especially in the form of body fat.
The Science: How Weight Loss Reduces Joint Pain
Here’s a simple truth: Every pound of weight you carry puts 4 pounds of pressure on your knees and 6 pounds of pressure on your hips.
✅ Losing 5 pounds = 20 pounds of knee stress removed
✅ Losing 10 pounds = 40 pounds of knee stress removed
✅ Losing 50 pounds? That’s 200 pounds of pressure removed from your knees.
It’s no surprise that a 5% reduction in body weight can lead to a 50% reduction in joint pain.
Studies also show that even modest weight loss can drastically improve joint function and reduce pain:
📌 Less Weight = Less Joint Pressure
Every pound of weight loss results in four to six pounds of reduced force on the knees (Johns Hopkins Arthritis Center).
📌 Lower Inflammation = Less Pain
Excess body fat increases inflammation, which worsens joint pain and stiffness. Losing weight helps lower inflammatory markers like C-reactive protein (CRP).
📌 Weight Loss = Lower Osteoarthritis Risk
A Johns Hopkins study found that losing just 11 pounds cuts the risk of developing knee osteoarthritis by 50%.
How One Client’s Weight Loss Transformed His Knee Pain
A client of mine had been dealing with chronic knee pain for over five years. Every step he took felt like a stabbing pain in his joints.
He had tried physical therapy, pain meds, and even cortisone shots—but nothing worked long-term. He had resigned himself to thinking he had a permanent knee issue.
When he came to APEX Performance Wellness & Rehab, his goal wasn’t pain relief—he just wanted to lose weight and improve his health.
What happened next was shocking.
✅ After losing 10 pounds, his knee pain noticeably improved.
✅ At 20 pounds down, he was walking pain-free for the first time in years.
✅ By losing over 50 pounds, his knee pain was completely gone.
This is something I see all the time—many people don’t actually have joint or muscle problems. Their bodies are simply carrying too much weight for their joints to handle.
Why We Added DEXA Scans & Nutrition Coaching at APEX PWR
We recognized early on that weight loss is one of the biggest factors in joint pain relief. That’s why we invested in DEXA body composition scans and nutrition coaching at APEX Performance Wellness & Rehab.
Too many people focus only on exercise while ignoring nutrition and body composition. But if you’re serious about joint health, pain relief, and long-term mobility, you need to know:
✅ How much fat vs. muscle you have
✅ Your metabolic rate (so you can fuel your body properly)
✅ How to lose weight while preserving muscle
This is where our nutritionist, Jennie Carolan, who serves the Portland, Beaverton, and Tigard areas (and even clients across the country), plays a huge role. She helps clients lose weight effectively without sacrificing muscle or performance.
12 Weeks. Real People. Real Results.
We just wrapped up our first-ever 12-Week Nutrition Challenge, and the results speak for themselves. This wasn’t about crash diets or quick fixes—it was about real, sustainable weight loss and improved body composition.
By the Numbers:
📉 Top 5 Weight Loss Results
- 1st Place: 19.8 lbs lost
- 2nd Place: 14.56 lbs lost
- 3rd Place: 14.2 lbs lost
- 4th Place: 13.24 lbs lost
- 5th Place: 13.1 lbs lost
📊 Group-Wide Insights
✔️ 9 participants lost 10+ lbs (over one-third of the group!)
✔️ 10 participants lost between 5–10 lbs (the most common range)
✔️ 5 participants lost less than 5 lbs
✔️ Median weight loss: 7.21 lbs
✔️ Standard deviation: ~4.3 lbs, showing a range from small to substantial losses
This means that most participants lost between 5–10 lbs over 12 weeks—without extreme dieting or aggressive restrictions. The biggest success stories saw nearly 20 lbs of fat loss, and even those with smaller drops made measurable progress toward better health.
The Next 12-Week Challenge Starts Soon—Are You In?
If you’ve been stuck in a cycle of joint pain, frustrating weight fluctuations, or feeling sluggish, this is your sign to take action.
At APEX PWR, we provide:
✔️ DEXA Scans to ensure you’re losing fat, not muscle
✔️ Expert Nutrition Coaching tailored to your metabolism & goals
✔️ Strength Training Plans designed to support joint health
Our first challenge proved that small, consistent changes lead to big results. Ready to see what you can accomplish in 12 weeks?
🚀 Spots are limited! Click here to sign up or DM us to learn more. Let’s build a healthier, pain-free future together!
Previous Blogs
Why Foot Health Matters More Than You Think
Why Foot Health Matters More Than You Think In a world where flashy shoes and trendy tools dominate the fitness scene, it turns out the most overlooked piece of equipment in your training arsenal… might be your own feet. Foot pain affects up to 30% of the general population, and that number jumps to over
What Is Rehab? And a Few Things It’s Not
What Is Rehab? And a Few Things It’s Not At APEX PWR, we believe great physical therapy means educating our clients just as much as it means treating them. This week, we’re spotlighting a recent Instagram post by one of our PTs, Dr. Josh Davis, DPT, that breaks down a powerful — and sometimes misunderstood
Stronger Bones, Smarter Tracking — The Power of DEXA for Women in Portland
Stronger Bones, Smarter Tracking — The Power of DEXA for Women in Portland Bone health isn’t something most women think about until they have to. But what if you could be proactive — and not reactive — when it comes to your strength, longevity, and health? At APEX PWR in Portland, Oregon, we’re proud to