Every pound of excess weight you carry means about 4 pounds of extra pressure on your knees when you walk, 8 when you run. In other words, if you’re just 10 pounds overweight, that’s 40 to 80 pounds of extra pressure on your knees with every step you take!
And yet, if you’re overweight, the first thing friends told you was likely to run, either outside or on a treadmill. Miles of running every day. Hours of running each week. “No pain no gain!”
That’s a recipe for disaster.
Instead, you could alternate between running, swimming, and lifting, so that your efforts don’t all put pressure on your knees.
You can also decrease your knee pain with smarter nutrition, supplementation, and body positioning at work.