Pain-Free Living

Typical Hip and Knee Joint Loads During Exercise

Return to main article: Give Your New Joint a Sporting Chance

Joint loads, or the forces to which your joints are subjected, contribute to wear and tear. Joint loads differ according to the type of activity you engage in, your technique in doing it, and your body weight. This table shows joint loads as they relate to body weight for some common exercise activities. If you weigh 150 pounds for example, and walk at 3 miles per hour (mph), you place 705 pounds of force on your hip joint (4.7 multiplied by 150) with every step. If you run at 7 mph, the load is 900 pounds.

Activity	Hip joint load (times body weight)	Knee joint load (times body weight)
Walking (3 mph)	4.7	3
Cycling (moderate intensity)	1.4	1.2
Running (7 mph)	6	10
Downhill skiing (long turns, flat slopes)	4.5	no data available
Downhill skiing (medium slopes)	no data available no data available	10 (beginner) 3.5 (skilled skier)

Get the latest arthritis news and the most useful self-management tips delivered to your inbox twice a month! Sign up for our free e-mail newsletter today.

Statements and opinions expressed on this Web site are those of the authors and not necessarily those of the publishers or advertisers. The information provided on this Web site should not be construed as medical instruction. Consult appropriate health-care professionals before taking action based on this information.