Skip Knee Surgery and Try THIS Instead

If you have knee arthritis, you’re no stranger to pain.

You’re also in good company.

Approximately 14 million adults have osteoarthritis of the knee—and about half of them will end up getting a total knee replacement.

If you don’t want to be one of them, there’s a move you can make that can slash your risk of needing surgery.

To avoid going under the knife for your knee pain, focus on strengthening your thigh muscles.

In a recent study, researchers measured the thigh muscle volume of 134 people with knee osteoarthritis. Half had undergone a total knee replacement, and half hadn’t.

Ultimately, they found that having a higher ratio of quadriceps to hamstring volume significantly lowered the odds of having a knee replacement.

Additionally, having a higher volume of hamstring and gracilis (a long, thin muscle on the inside of the thigh) was also associated with lower odds of a knee replacement.

This shows that while strength IS essential, having a good balance between these leg muscles is just as critical for knee health.

Maintaining strong quadriceps is critical for healthy knees because it crosses over the front part of the knee, where it helps distribute force more evenly. This helps to stabilize the knee, reducing pressure on it.

It also helps reduce pain when walking.

In addition to maintaining a healthy weight, strong quadricep muscles are the best non-surgical treatment for people with knee osteoarthritis.

The best exercises to build these muscles include cycling, Pilates, yoga, and weight training.

Need some inspiration to get started? Check YouTube for free videos on strengthening your thigh muscles (of course, after your doc gives you the thumbs up).

Or, if you have a gym membership, consider a session or two with a personal trainer who can teach you some targeted exercises to strengthen the muscles around the knee.

And remember, you may ALSO qualify for some physical therapy under your insurance. So be sure to ask your doctor.

P.S. Try this surprising “More for Less” knee pain solution!

SOURCE:

Bharadwaj U. U., 2023.11.27, “Thigh Muscle Volume is Predictive of Total Knee Replacement: Longitudinal Analysis of Data from the Osteoarthritis Initiative,” Presented at annual meeting of the Radiological Society of North America (RSNA), Chicago, IL, USA.