How to Lower or Eliminate Your Risk of Knee Arthritis

New Study Shows How Strengthening Leg Muscles Can Prevent Arthritis

Many people know someone who has had a total knee replacement. This surgery is common, with about 790,000 procedures done each year in the United States. Most knee replacements are due to osteoarthritis, which causes pain, swelling, and reduced knee mobility. A recent study published in Experimental and Therapeutic Medicine highlights that knee osteoarthritis leads to high rates of disability and morbidity.

Older adults, women, those who are overweight, and people involved in sports like soccer, tennis, and long-distance running are most at risk. Genetics and previous knee injuries can also contribute to this condition. However, new research suggests that strengthening leg muscles can slow the progression of knee osteoarthritis or even prevent it from developing. This study was published in JAMA Network Open in April.

Muscle Mass Matters

Researchers performed a meta-analysis on data from 5,003 patients in the Netherlands. They found no link between overall physical activity and increased knee osteoarthritis risk. Patients were divided into two groups: those engaging in non-weight-bearing activities like swimming and cycling, and those in weight-bearing activities like walking and running.

The study discovered that weight-bearing activities increased the risk of knee osteoarthritis in people with low lower-limb muscle mass. Dr. Joyce van Meurs, a professor at Erasmus Medical Center, explained that larger muscle mass protects and cushions the knee from mechanical forces.

“When people had higher muscle mass, the increased risk from weight-bearing sports was not there,” van Meurs said. She recommends prioritizing leg strength training before starting weight-bearing exercises like running to protect knee joints and prevent injury.

Dr. Kathryn Miller, an associate professor at the University of Wisconsin, supports these findings. “We’ve always believed that muscle mass protects joints. This study supports the idea that muscle mass is important for joint function and reducing osteoarthritis risk.”

Implications for Exercise and Sports

While the study’s findings are significant, more research is needed. Weight is the biggest risk factor for knee osteoarthritis. The data studied involved people with an average body mass index (BMI) of 26, slightly above a healthy level but lower than the average BMI in the United States. It’s uncertain if the findings apply to those who are overweight or obese.

“A high BMI is a major risk factor for developing knee osteoarthritis,” van Meurs said. “People with higher BMIs may need even more lower-limb muscle mass.” Another ongoing study at Erasmus Medical Center is exploring personalized advice for patients based on muscle mass, weight, and joint movement.

Safe Ways to Start Moving

Despite uncertainties, the study offers valuable takeaways. Dr. van Meurs suggests strengthening leg muscles before engaging in weight-bearing activities. Start slowly to let your muscles and tendons adjust to new stresses to avoid injury.

Dr. Miller advises maintaining a healthy weight and staying active. “If you have osteoarthritis, don’t stop exercising. Sedentary people have lower joint health and muscle mass and are at greater risk for osteoarthritis.”

Simple exercises like walking, wall sits, or standing up from a chair without using your arms can help. “If mild discomfort from an activity goes away quickly, it’s fine,” Miller said. “But if pain persists the next day, it might be too much for your joint right now.”

Strengthening leg muscles can significantly reduce the risk of developing knee osteoarthritis. This new research highlights the importance of muscle mass in protecting joints and provides practical advice for safe exercise routines. By focusing on leg strength and maintaining an active lifestyle, you can help prevent knee arthritis and improve overall joint health.

For more information on osteoarthritis, visit the Arthritis Foundation.

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