aiming for a low bmi for joint problems

tomatoey
tomatoey Posts: 5,446 Member
edited November 2024 in Health and Weight Loss
My BMI is 21.3. This is a more or less happy weight for me (would like to recomp but ok). But I have joint issues (arthritis, tendinopathy, hypermobility) and I am starting to wonder if lowering my weight further - to say 19.6 - would be worthwhile to reduce stress on joints, or whether that would be a bad idea (because strong muscles are also important for joint function, and obviously muscle is denser than fat so weighs more for the same volume [ha no complaints with that wording, right]).

Replies

  • Sarasmaintaining
    Sarasmaintaining Posts: 1,027 Member
    I don't know about the joint issue thing, but my maintenance bmi range is 19.4-20.2 and that's where I feel best at. You can have strong muscles at a lower bmi?
  • tomatoey
    tomatoey Posts: 5,446 Member
    edited May 2015
    Sarasmaintaining wrote: »
    I don't know about the joint issue thing, but my maintenance bmi range is 19.4-20.2 and that's where I feel best at. You can have strong muscles at a lower bmi?

    this is true.

    (I was at 19.6 for a long time, found that ok, but gained when i had to stop the intense activity. not sure if i can do it with diet alone :/)

    i just found this
    http://www.sciencedirect.com/science/article/pii/S1063458407002610
    which suggests body composition might be as important as simple weight.
  • liekewheeless
    liekewheeless Posts: 416 Member
    With that combination of joint issues I really can't recommend anything. Is the hypermobility ehlers danlos?

    Are you having joint pain/inflammation at the moment? Or are you considering lowering your BMI as a preventative measure? If your hypermobility is ehlers danlos, strength training can be good but also has to be done very carefully not to do damage.

    If you have a good doctor, maybe they can help with the best program for you. They can also determine if further weight loss is a good idea or not.

    Sometimes a special diet can help with inflammation but that doesn't work for everyone. Dry heat is another thing that can really help. My dad moved to a dry/warm climate and that has done wonders for his arthritis. I realize relocating isn't usually an option but something to keep in mind.

  • harpsdesire
    harpsdesire Posts: 190 Member
    Not a doctor or trainer, but I think you pretty much can't go wrong by staying at the same weight (if it's healthy/happy for you) while trying to make more of that weight muscle.

    If I was you I'd probably go for recomp rather than more pounds lost, and then 'cut' again if you feel you want a lower bmi after.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    I've got the hypermobile spine-- makes squats difficult. Also myasthenia gravis (most likely) and fibromyalgia.

    My BMI is 21.3 and this is the lowest my weight has ever been (since adolescence anyway). Personally, with no science to back it up at all, I find that the physical activity itself is more important than my weight. I was at a lower weight this winter but was unable to exercise as much and I noticed that my pain was worse, especially in the hips.

    Are you working with a doctor or physical therapist? Have you asked them about further weight loss? My concern for myself would be that muscle loss and the additional stress on the body from eating at a deficit would make things worse.
  • ElizabethKalmbach
    ElizabethKalmbach Posts: 1,415 Member
    I am hypermobile in my knees and back. I've found that heavy lifting, more than my BMI, has helped with the joint pain. Correct form and posture being more important than increasing weight. Squats have improved my knees so much... And they've changed my BMI as well, but that was merely a side effect of long term lifting. :)
  • leggup
    leggup Posts: 2,942 Member
    My goal weight is BMI 19.4. I don't see the problem.
  • Hearts_2015
    Hearts_2015 Posts: 12,032 Member
    Can't beat a pool workout for joint issues... and lifting makes a huge difference as well. Building your muscles in our calf and thigh area creates more stability for the knees ... and yes on squats (as shared above)... as long as you're doing them properly it works wonders! :)
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