Living with extra weight affects more than just how your clothes fit or how much energy you have. It can also put additional strain on your joints and make arthritis symptoms worse.

MyObesityTeam members have shared their experiences with joint issues. One member said, “My knees are my problem. I’m bone-on-bone in both with arthritis under my kneecap. I don’t know if anything can be done about having arthritis there, but until I have my knees replaced, I’m gonna always be in extreme pain, and standing five to six hours a day at a register for work is not helping much.”

“I have COPD, high blood pressure, psoriatic arthritis, and a knee with bone-on-bone arthritis that needs surgery,” wrote a MyObesityTeam member who also has chronic obstructive pulmonary disease (COPD) and other conditions. “I hurt in my muscles and joints. I need to get shots in my hands and around my elbow and shoulder blades. I just get hopeless because I am steadily gaining.”

Joint pain can make everyday tasks harder. Understanding how arthritis and a higher body weight might be connected — and what treatments are available — may help you feel more in control of your health and your next steps.

Understanding Arthritis

“Arthritis” is a general term for joint pain or joint disease, not just one condition. There are more than 100 types of arthritis affecting about 54 million adults in the United States. In a 2024 study of more than 17,000 people, researchers found that the types of arthritis most commonly linked to obesity include:

• Osteoarthritis — Often called “wear-and-tear” arthritis, this condition breaks down the cartilage (the cushion between bones) in the joints. Osteoarthritis usually affects the knees, hips, and hands.
• Rheumatoid arthritis — In this autoimmune disease, the body’s immune system mistakenly attacks joint tissue, leading to swelling, stiffness, and pain.
• Psoriatic arthritis — This type affects some people with psoriasis (a skin condition that causes discolored, scaly patches), causing joint pain and inflammation.

Can Being Overweight Cause Arthritis?

Research shows a strong link between obesity and a higher risk of comorbidities (coexisting conditions) such as arthritis, especially osteoarthritis. According to the Johns Hopkins Arthritis Center, carrying just 10 extra pounds puts an additional 30 to 60 pounds of pressure on your knees when you walk. This added stress may wear down cartilage faster, possibly leading to osteoarthritis.

A 2024 research review found that people with obesity were twice as likely to have arthritis as those of a healthy weight or who were underweight. Below are some possible reasons for this connection.

Weight and Joint Stress

When you walk, your knees absorb about 1.5 times your body weight. So, if you weigh 200 pounds, each step puts about 300 pounds of pressure on your knee joints. Taking stairs or walking up a hill can increase that pressure to two or three times your body weight. Bending over or squatting can put four or five times your weight on each knee. Because of the added pressure, the weight-bearing joints like the knees, hips, and lower back are more likely to wear out faster.

Inflammation Connection

Obesity doesn’t just affect joints from added pressure. Excess adipose tissue (body fat) can prompt your immune system to produce more cytokines — proteins that trigger inflammation. This can lead to joint pain, stiffness, and swelling. In people with autoimmune conditions such as psoriatic or rheumatoid arthritis, inflammation from excess weight may worsen joint symptoms, especially in the morning or after rest.

Impact on Treatment

Some study findings suggest that obesity can make arthritis treatments less effective. In another 2024 study, people with a higher body mass index (BMI) responded less well to rheumatoid arthritis treatments, especially drugs that didn’t target tumor necrosis factor. These participants were also more likely to stop their treatment early.

Can Arthritis Go Away With Weight Loss?

Weight loss won’t cure arthritis, but it can dramatically improve symptoms and may even reduce disease severity. Here are some key ways weight loss can help relieve arthritis symptoms and support joint health:

• Less stress on joints — According to the Arthritis Foundation, losing 10 pounds of excess weight can take about 40 pounds of pressure off your knee joints.
• Decreased inflammation — Weight loss can lower levels of proinflammatory cytokines, which may help reduce inflammation throughout the body.
• Reduced pain — According to the Johns Hopkins Arthritis Center, many researchers have reported a drop in arthritis-associated pain after weight loss. One study found that for some people, losing roughly 11 pounds cut the risk of knee osteoarthritis by over 50 percent.
• Improved mobility — People with obesity may be asked to lose excess weight before having joint surgery, such as a knee replacement, to help improve mobility later. “I have bone-on-bone arthritis in my knee and have to lose weight before they do surgery,” shared one MyObesityTeam member.

Joint-Friendly Approaches to Weight Management

Arthritis itself can make weight loss more challenging, especially if joint pain limits physical activity and exercise. A gentle, balanced approach — such as the strategies described below — works best for weight management with arthritis. Be sure to talk with your healthcare provider to find a safe, effective plan that fits your needs.

Low-Impact Exercise

Low-impact activities such as swimming, water aerobics, and biking are easier on the joints. Indoor rowing can provide a full-body, low-impact workout, but it’s important to take the time to learn the correct form. Ask your doctor which types of exercise might be safe and enjoyable for you.

One MyObesityTeam member shared, “I exercise in the water. I don’t do water aerobics per se, but I do a lot with my legs and abdominal muscles, and it is gentle on my arthritis.”

“Try heated pool walking,” suggested another member, adding that it’s “great on bones, and arthritis will love you for it.”

Modified Strength Training

Building muscle helps support joints and can reduce pain. Even body weight exercises can be beneficial. One study showed that people who did regular strength training lowered their risk of knee osteoarthritis pain by 20 percent. Ask your doctor which strength exercises might work for your body.

Dietary Changes

Anti-inflammatory foods may help support both weight management and some arthritis symptoms. Try to eat more of these foods:

• Fruits and vegetables
• Fatty fish, such as salmon and mackerel
• Nuts and seeds
• Olive oil
• Whole grains

The Mediterranean diet, in particular, has been shown to both reduce inflammation and support weight loss. Your healthcare provider or a registered dietitian can give you more information on the best eating plan for you.

“Starting my diet again. With bad knees due to osteoarthritis, I’m finding more natural ways to eat less,” wrote a member.

Work With Your Healthcare Providers

The link between obesity and arthritis is complex. Extra weight adds pressure to your joints and can trigger inflammation, which may worsen arthritis symptoms. Even though weight management can be challenging with joint pain, losing a small amount of weight may lead to less pain, better movement, and a better quality of life.

If you’re living with both obesity and arthritis, talk with your healthcare provider about creating a personalized plan that addresses both your weight and joint health. With the right guidance and care, you can take steps to improve your overall health and well-being.

Talk With Others Who Understand

MyObesityTeam is the social network for people with obesity and their loved ones. On MyObesityTeam, more than 57,000 members come together to ask questions, give advice, and share their stories with others who understand life with obesity.

Have you been diagnosed with arthritis and obesity? What lifestyle changes have you made to manage these conditions? Share your comments below, start a conversation by posting on your Activities page, or connect with like-minded members in Groups.