Avoid total knee replacement

Al Roker and Oprah have had total knee replacements — along with around 790,000 other folks who undergo the procedure annually in the U.S. That’s a lot of hospital and recovery time — and expense. Well, a new study reveals an effective way to prevent or delay the need for TKR.

Researchers analyzed the legs of 134 folks with knee osteoarthritis and found that those who had the strongest quadriceps (a four-muscle group on the front of the thigh) were 82% less likely to go on to have TKR. They recommend that everyone with knee arthritis adopt quad-strengthening exercises to balance the forces that the quad and hamstring muscles exert on the knee and protect the joint from strain. Making sure your quads are strong before you develop OA is a great preventive measure, too.

To strengthen your quads safely, try these exercises:

1. A seated leg lift: Sitting in a chair, with or without a resistance band around your ankles, lift one leg slowly as high as you can. Hold 6 seconds. Repeat with the other leg.

2. A mini squat: Holding the back of a chair, feet a shoulder’s width apart, bend knees into a small squat at less than a right angle. Hold 6 seconds. Rise slowly. Repeat.

3. Stair steps: Place one foot on the first step, slowly bring up your second one and then slowly lower it back to the floor. Use a handrail if needed. Repeat for 60 seconds. Switch legs. Walking slowly up and down stairs builds strength as well.

Dr. Mike Roizen is the founder of www.longevityplaybook. com, and Dr. Mehmet Oz is global advisor to www.iHerb. com, the world’s leading online health store. Roizen and Oz are chief wellness officer emeritus at Cleveland Clinic and professor emeritus at Columbia University, respectively.