“Don’t skip leg day” is the first rule of weightlifting and new research has found that maintaining and building strength in your thigh muscles can also prevent you needing a knee replacement later in life.

Osteoarthritis is the primary reason for joint replacement surgery, accounting for over 90% of knee replacement. A recent US study focused on 134 patients presenting with stiff and painful knee joints, half of them requiring total knee replacements. Researchers analysed scans of their leg muscle strength in the four years prior to their surgery.

They found that having stronger quads was the most critical factor in reducing the risk of needing the operation. Your quad muscles, or quadriceps femoris, are the group of muscles at the front of your thigh and they contain more mass than any other muscle group in your body. The quads were found to be more important than strong hamstrings, the muscles on the back of your legs.

The University of California’s Dr Upadhyay Bharadwaj said the research analysed the relationship between the quads and the hamstrings in relation to the knee.

“The two muscle groups act as counter forces, and the balance between them enables a wide range of activities while protecting the knee joint,” she said. “Our study shows that in addition to strong muscles individually, larger [quadriceps] muscle groups – relative to hamstring muscle groups – are significantly associated with lower odds of total knee replacement surgery in two to four years.

“Although we presume that overall muscle volume is important as a surrogate marker for muscle strength, the ratio, hence the balance, between quad and hamstring muscles may be more important and significantly associated with lower odds of total knee replacement.”

Variations of squats, lunges and step-ups are all excellent quad-building exercises, and the good news is that they can be done with just your body weight and are relatively easy for beginners.

Other steps to reduce risk of knee replacement

Other proactive lifestyle changes you can make to delay the onset of knee-related issues and reduce the risk of a knee replacement. These include maintaining a healthy weight, wearing protective gear during sports or work, avoiding overuse, and consuming a diet rich in anti-inflammatory foods.

Regular check-ups to monitor any changes in the knee joint is also important. To arrange a consultation with knee specialist Mr Sulaiman Alazzawi, call 07765190 703 or email Alazzawi@FortiusClinic.com.