Doing squats could help keep you out of the operating theatre later in life, research suggests.
US experts found arthritis sufferers who did regular squats and lunge exercises were less likely to need a knee replacement in old age.
The study looked specifically at adults diagnosed with knee osteoarthritis, known as the ‘wear and tear’ type.
It occurs when the protective cartilage in the joint breaks down over time, causing it to become painful and stiff.
Around 5million Brits have knee osteoarthritis. The most serious cases need surgery to help support or replace the joint.
Squats and lunges are exercises which help strengthen the quads and can easily be done at home with no equipment
But scientists found those who did exercises to strengthen their quads, muscles on the front of the thighs, were less likely to need knee surgery than those that didn’t.
Researchers presented their study, which examined 134 patients with knee arthritis, at the Radiological Society of North America conference in Chicago.
Of these patients, half of them had had total knee replacements.
Researchers compared scans of all the patients’ legs to see what factors might have helped some of them avoid the need for surgery.
They found having strong quads was the most important factor to reduce the risk of needing surgery.
Experts said the quads play a vital role in everyday movement like walking and people with dodgy knees should focus on strengthening them.
Strong quads help reduce the stresses placed on the knee joint by movement and improve the stability of the knee caps, stopping the progression of arthritis.
Squats and lunges are exercises which help strengthen the quads and can easily be done at home with no equipment.
Dr Upadhyay Bharadwaj, from the University of California, author of the study, told The Times that the research showed the importance of the quads in maintaining good knee health.
‘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,’ she said.
She added while the research had looked at people already suffering from knee issues, there were lessons for younger adults as well.
‘While these results are essential for targeted therapy in a population at risk for osteoarthritis, even the general public can benefit from our results to preventively incorporate appropriate strengthening exercises,’ she said.
More than 120,000 knee replacements are carried out in the UK each year, with osteoarthritis the primary reason for 90 per cent of these procedures.
Experts have predicted demand for such operations will increase hugely in the years to come, due to a combination of an ageing population and rising obesity levels, with extra fat putting even more pressure on the joint.
Last year, researchers from the University of Bristol and University of Southampton calculated that demand for knee replacements will increase by 40 per cent by 2060, if current trends continue.
They published their findings in The Annals of The Royal College of Surgeons of England.
While age is a leading cause of osteoarthritis people’s risk of getting it can be increased by other joint conditions like gout, as well as factors that put more pressure on the joint like obesity.
Women are also considered to be more at risk of developing the condition than men.
Surgery is considered an option of last resort for knee osteoarthritis and is usually only considered in severe cases or if treatments like lifestyle changes and devices like special shoes haven’t worked.
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