Why Losing Just 10 Pounds Can Improve Your Knee Health - More Than Physical Therapy in Tigard, OR
One of the most common issues we see at APEX PWR in Tigard, OR is knee pain. Whether it comes from arthritis, overuse, a past or current injury, or simply the daily strain of carrying extra weight, your knees absorb a tremendous amount of pressure. What surprises most people is how much even a small change in body weight can make a difference. While we’re always lining up first to promote strength training and lean tissue over a focus on weight, there is something to be said about overall body mass and the pressure placed on the body, especially the knee.
Research shows that losing just 10 pounds takes about 40 pounds of pressure off your knees with every single step. Considering the average adult takes between 5,000 and 10,000 steps per day, that adds up to hundreds of thousands of pounds of reduced pressure on your knees every week. Over time, this can mean less pain, more mobility, and a better quality of life.
Some people can even feel stuck in a rut or endless cycle of trying to get going, knowing more steps and activity are needed to lead a healthier lifestyle (check this out), but there’s pain present, inhibiting the desired change. This is why at APEX PWR in Tigard, OR, we don’t exclusively offer physical therapy, strength training or nutrition, they can all work harmoniously to help make a sustainable, gradual, and healthy change without fads or gimmicks.
Why Weight Loss Matters for Knee Pain and Joint Health
Your knees are load-bearing joints that work around the clock. Excess weight increases the force placed on them, which accelerates wear and tear. By shedding even a small amount of weight, you give your joints relief and set yourself up for long-term mobility.
Here is why it matters:
- Less Knee Pain: Reducing pressure on the knees decreases irritation, swelling, and the grinding sensation that many people with arthritis or cartilage loss feel.
- Reduced Inflammation: Carrying extra weight is linked to systemic inflammation, which worsens joint discomfort. Weight loss helps calm the body’s inflammatory response.
- Improved Mobility and Function: Less pressure means you can move more freely, exercise with less pain, and regain confidence in your daily activities.
Every step you take with less stress on your knees supports not only short-term pain relief but also a longer, more mobile, and more independent life.
Small Changes Bring Big Results
Many people assume they need to lose 30, 40, or even 50 pounds before noticing meaningful improvements. The truth is that even 5 to 10 pounds of weight loss can dramatically reduce knee pain and improve movement.
This is important because movement and consistency create a positive cycle:
- When your knees hurt less, you move more.
- When you move more, you burn more calories.
- As you burn more calories, you support continued weight loss and better health.
Even small, sustainable changes like adjusting portion sizes, walking daily, or adding two strength training sessions per week can spark long-term benefits for your knees and your whole body.
The Role of Strength Training in Protecting Your Knees
Weight loss alone is not enough. To truly protect your knees, you need to build muscle and stability around the joint. Stronger muscles reduce strain on the ligaments and cartilage, improve movement patterns, and lower the risk of future injury, including fall risk as you age.
At APEX Performance Wellness & Rehab in Tigard, Oregon, we design strength programs that:
- Strengthen muscles throughout the body through progressive overload programming.
- Improve balance and stability to reduce falls and injuries.
- Teach proper movement mechanics for squatting, lifting, and running/walking.
- Support long-term resilience in both daily life and athletic performance.
When combined with nutrition and weight management, strength training is one of the most powerful ways to protect your knees.
Nutrition and Weight Management: Fueling Joint Health at APEX PWR in Tigard, OR
Nutrition plays a central role in reducing inflammation and supporting weight management. At APEX PWR, we provide Nutrition Coaching that focuses on:
- Adequate protein intake to preserve lean muscle.
- High-fiber foods that increase satiety and support digestive health.
- Anti-inflammatory foods like omega-3-rich fish, fruits, and vegetables.
- Smart calorie balance to achieve sustainable weight loss.
By addressing both nutrition and movement, employees and individuals can reduce knee pain while improving energy, focus, and long-term health outcomes.
A Holistic Approach at APEX PWR in Tigard, OR
At APEX PWR, we believe knee health cannot be solved with one strategy alone. That is why our programs combine:
- Physical Therapy: Personalized care for injuries, arthritis, or post-surgical recovery. This can be the best place to get started with one on one care from a doctor of physical therapy to safely introduce you to strength training and improve over time.
- Strength Training: Targeted workouts to support knee stability, improve mobility, and reduce pain. Both personal training and group training are available to find the fit that works best for you and your schedule.
- Performance Testing: Tools like force plates, dynamometers and movement assessments to identify weaknesses, track progress, and lower injury risk.
- DEXA Scan Body Composition: Gold-standard testing to measure lean mass, body fat, and visceral fat levels for deeper insights into how strength and nutrition impact joint health.
- DEXA Scan Bone Density: Early detection of bone loss and osteoporosis risk, helping us tailor programs that protect bone health and keep knees strong over time.
This integrated approach ensures people not only feel better today but also build a stronger, more resilient future.
The Bottom Line: Every Pound Counts
Losing just 10 pounds is not just about the number on the scale. It is about reducing pressure on your knees, calming inflammation, protecting cartilage, and regaining confidence in your movement. For every pound you lose, your knees thank you with greater mobility and less pain.
If knee pain is keeping you from living your best life, or if you are an employer looking to reduce absenteeism and improve employee wellness, now is the time to act.
👉 Visit the APEX PWR to learn more about how we support long-term joint health and resilience. To take the next step, explore our Physical Therapy Services and discover how our team helps patients across Tigard, Beaverton, and the Portland Metro recover, rebuild, and move stronger.
Previous Blogs
Is a Personal Trainer Actually Worth It?
Is a Personal Trainer Actually Worth It? If you’ve ever walked into a gym and wondered whether hiring a personal trainer is really worth it, you’re not alone. Many people debate between going solo or investing in a trainer, especially when time and money are on the line. But here’s the truth: the right personal
How to Know If You Have Nutritional Deficiencies: Signs, Testing, and Next Steps
How to Know If You Have Nutritional Deficiencies: Signs, Testing, and Next Steps Most people think they’re eating “healthy enough.” But even with a balanced diet, nutritional deficiencies are surprisingly common and can quietly affect your energy, mood, performance, and long-term health. Whether you’re an athlete, executive, or busy parent, understanding your body’s nutrient status
Pregnancy and Exercise: Why “Take It Easy” Is Outdated Advice
Pregnancy and Exercise: Why “Take It Easy” Is Outdated Advice At APEX PWR in Tigard, OR, we see it all the time: well-meaning people telling pregnant women to “take it easy” and avoid challenging exercise. “The uncomfortable truth is that this outdated mindset is robbing mothers and babies of life-changing health benefits.” Dr. Nick, MD,