Monday, June 17, 2024
HomePopularHow To Crack Your Knee

How To Crack Your Knee

Ways To Stop That Cracking Sound

How to Self Adjust an Achy Knee

If you suffer from popping or cracking noises from your knees, there are exercises that may alleviate the problem and any associated pain. Include them in your routine for at least 3 weeks to see results. Beneficial exercises include:

1. Calf Release

When you tighten your calf muscle and then release to relieve the tension, you are shifting the pressure around your kneecap. This allows for it to realign and alleviate your knee joint pain.

The exercise is fairly simple to conduct. Sit on the floor with your legs straight in front of you. Place your calf on a tennis ball and put your other leg on top of it. Lift your legs slightly while rolling the ball until you find the painful spot on your calf. Stop moving the ball and point your foot down and up for about 30 seconds. Repeat as necessary.

2. Hip Flexor Release

Sometimes knee pain is actually a symptom of a misaligned hip. To put it back in place, try this exercise. Start by taping two tennis balls together as you need to cover a bigger space. Lying flat on your stomach, place the balls right below your hip bone. Put as much weight as you can tolerate on the balls. Turn your knee on the same side as the knee pain into a 90 degree angle. Swing your leg as far as you can side to side. Continue for at least 30 seconds or as long as 2 minutes and repeat as needed.

3. Iliotibial Band Release

4. Side Steps with Resistance Band

5. Vastus Medialis Oblique Activation

6. Learn to Jump

7. Eat Healthy

Knee Flexion Gapping Stretch

  • Take one foot and sandwich the ankle behind the knee and let it sit for a few seconds
  • To open up the tighter restricted muscle areas, rock gently sideways and feel the muscles loosen up from the ankle which will release tension.
  • Try doing this for 2-5 minutes on each side.

Knee Flxion Gapping Stretch

Repeat these stretches over the next few weeks and see how you go. You will notice that you may achieve more range of motion or muscle elasticity in the coming days helping you with your squat. If you are experiencing light soreness in your routine there are certain foods that can help with inflammation as your body may be adjusting.

Is It Safe To Crack Your Knees And Knuckles

Is it safe to crack your knees, knuckles, or other joints?

As a radiologist specializing in orthopedic and joint disease, I get asked that question regularly including by friends and family members trying to get a professional to tell another family member that its bad for their joints

Thus, I was interested in recent communication by Dr. Harshvardhan Singh of the University of Alabama indicating that painless cracking of the knee joint is usually not a problem. In particular, Singh notes it is quite normal for knees to crack during activities such as running, walking and squats. He advises patients, If you have no pain during these activities, then you should not be worried about the cracking sound during the performance of these movements.

Nor does the sound of cracking imply that there is arthritis within the joint.

However, Singh stated that if the patient does experience pain with cracking, then he or she should see a physician or other health professional. Similarly, if the joint didnt crack previously, but started cracking after an injury, then the patient should seek professional attention even if there is no associated pain. In these circumstances, the cracking may indicate some internal joint damage.

Recommended Reading: Nano Knee Cost

Bending Your Knee Joint

  • 1Sit in a chair or lay down on your back. If you want to pop your knee gently and with some control, it’s best to take all pressure off of it. Sitting or lying down will allow you to move it intentionally and control exactly when the popping occurs.XResearch source
  • 2Stretch your leg out straight. Extend your knee joint as straight as it can go. This puts the joint in its fully extending position, potentially moving your ligaments and knee cap across your leg bones enough to move air in the joint, which causes a pop.
  • It may be that this movement alone is enough to crack your knee.
  • 3Bend your leg, if necessary. If your knee doesn’t crack just by extending your leg, then move the joint into its completely opposite position. If you are sitting, simply bend the bottom of your leg in towards the chair. If you are laying down, raise your knee in the air and pull your foot in towards your buttocks.XResearch source
  • To contract the joint completely while sitting in a chair, you may need to move your buttocks forward to the edge of the chair. This will allow you to bend the knee further.
  • Bending your leg completely will move the bones and ligaments across each other, causing a pop when ligaments go over uneven bones or when air moves through the joint.
  • By moving your knees from extension to flexion and back again, you can help your kneecap fully engage into the center of your knee joint.XExpert Source
  • How To Get Relief

    3 Ways to Crack Your Knee

    You can prevent tightness around the knee joint by increasing the strength of the muscle groups involved in bending or straightening the knee. This includes doing regular leg exercises like cyclingorjogging, which can significantly reduce knee tightness. Stretching is an important exercise before and after strenuous physical activities because it improves muscle flexibility and helps prevent runner’s knee. Individuals who have poorly-developed joints or muscle weakness can also choose to use knee supports and orthopedic footwear to reduce knee strain. Corrective surgery may be necessary for serious knee damage.

    Leg Lifts

    Knee tightness usually leads to pain beneath, in the front, or around the kneecap. The affected knee feels like it needs to pop. To strengthen the supporting muscles around the knee, do straight leg lifts without putting stress beneath the kneecap. Do these by lying on the floor, then hold one leg straight up while your other leg remains on the floorslightly bent. Hold this position for 10 seconds. Repeat the exercise with the other leg. Do this exercise 10 times on each leg.

    Quadriceps Stretch

    Static Inner Quads Contraction

    You May Like: What Knee Brace Is Best For Torn Meniscus

    Joint Popping And Cracking: What You Need To Know

    • No one knows exactly what causes the common sounds of joint cracking and popping. It could be caused by ligaments stretching and releasing or by the compression of nitrogen bubbles in the spaces of the joints.
    • Joint cracking and popping on its own does not require treatment. It is normal, and these joint sounds may also increase with age.
    • If you hear a popping sound in your joint and experience pain and swelling, you may have an injury that requires treatment.

    How To Pop Your Knee Or Crack Your Knee Back Into Place

    Every once in a while, my right knee will start to feel stiff and feel as though it needs to be “cracked” back into place. It feels as though it’s slightly misaligned and all I need to do is pop it back into place. I don’t think that this sensation is caused by an injury because it doesn’t hurt, but it just doesn’t feel right. For anyone who has dealt with this issue, you understand the desire to pop it. Here is how to pop your knee safely!

    The scary part about cracking or popping your knee, is that the knee is one of the most complex joints in the body. We use it so much that it’s no wonder there is pain in that area , according to the American Academy of Pain Medicine

    Recommended Reading: How To Get Rid Of Cellulite Above My Knees

    Symptoms Of Cracking Knees

    The main symptoms that cause concern are a cracking or popping when the knee hits its full range of motion.

    For most people, this is completely harmless: it happens as a natural result of aging. As the cartilage on the joint starts to wear, it becomes uneven in certain places.

    What you hear could be the rough spots moving over one another, or the tissue that connects bones together tightening, or even just air bubbles popping from a change in joint pressure. All in all, nothing to worry about.

    How To Pop My Knee Correctly

    How to self adjust your knees (loud crack!)

    Researching about how to pop my knees resulted to the following effective exercises to relieve pain:

  • Calf Release
  • Calf release is not only great for relieving knee pain, but it also works best for strained leg muscles. You need to lie down in order to perform this exercise. You will need a small ball or a foam roller for this exercise. Its aim is to release the pressure that is causing the pain in your knee and lower leg. Place one leg over the ball or the roller foam. Slowly roll your leg up and down for at least 10 seconds. Repeat this with the other leg. You can do several reps for this exercise.

  • Leg Raise
  • Leg raise is also effective in popping your knees. You need to lie down flat on the ground. Raise one leg towards the sky and make sure that its in a straight position. Maintain this position for a few seconds, then slowly bring down your leg. Do it again with your other leg and repeat until desired.The best way to know if this is done correctly is to go see a qualified Chiropractor.

    About Us


    Read Also: What Causes Your Knee To Lock Up

    Looking For A Physio To Help Manage Any Concerns Or Pain In Your Body

    Primal Physiotherapy offers the best physiotherapy and rehabilitation for your needs. Clicks and pops are normal but as you have now learnt that stretches and correct mobility rehab exercises can help reduce them. You can visit us for a further assessment.

    Book an assessment at your closest location here: /

    Primal Physiotherapy

    Why Knees May Feel Like Cracking

    Joints have a lubricant synovial fluid. Synovial fluid nourishes the cells at the joint. Therefore it contains gasses like oxygen and nitrogen, and so on. When these gases build up, they necessitate being released, causing a pop/crack. However, it also occurs when tendons and ligaments snap-on bones in the knee.

    Knee pops are nothing to worry about if they arent painful or there arent any signs of swelling. While you may know how to pop your knee, I suggest that you get a recommendation from the doctors as part of your knee health plan. If your knee is painful, do not try cracking it. Instead, consult a doctor.

    Leave a Reply:

    You May Like: Get Rid Of Knock Knees

    How Do You Sleep With A Broken Patella

    Since youll be wearing a brace, cast, or splint to keep your knee immobile, sleeping on your back is likely to be most comfortable position. You may also want to use pillows underneath the knee to keep it slightly elevated. Icing the knee a half-hour to an hour before bed, and taking any painkillers youve been prescribed, such as NSAIDs, can help you get to sleep.

    Easy Why To Pop Your Knee

    3 Ways to Crack Your Knee
    • Take the pressure off your knee by taking a seat.
    • Extend your leg straight in front of you and point your toe up.
    • Raise your leg up as high as it can go. Bend your knee in and out towards the rest of your body until you hear a pop.


    There are two kinds of knee pops:

    • Pathological knee pops are those that just you can feel or hear.
    • Physiological knee pops are loud enough that everybody can hear.
    • Knee cracking thats physiological and regular is a sign you may require physical therapy or further testing to identify the hidden concern with your knee joint.

    Read Also: Flying After Knee Replacement Surgery

    Joint Popping Symptoms & Treatment

    In orthopedic medicine and sports medicine, crepitus describes a popping, clicking or crackling sound in a joint. Joint popping sounds may mean that air is moving in the joint, which is usually harmless.

    People most often notice crepitus in their knees, but it can also happen in other joints like the shoulder, elbow or neck.

    Crepitus with pain can be a sign of wear and tear or injury. If crepitus is painful, you should consult a doctor.

    At Aurora Health Care, we offer a range of treatment options for crepitus from noninvasive therapies like bracing to the latest in minimally invasive surgical techniques.

    How Is A Fractured Kneecap Diagnosed

    A doctor can often diagnose a fractured kneecap by asking you about the details of your accident and examining you. Your doctor will look at your knee, focusing on where it is tender, swollen or misshapen. Your doctor may also ask you to raise your leg or extend your knee, possibly after giving you a local anesthetic to eliminate pain. This helps the doctor see if there are other injuries in and around your knee.

    X-rays, taken from several angles, are the best way to learn the extent of a fractured kneecap and to check for other injuries. If other injuries are suspected, a computed tomography or magnetic resonance imaging scan may be done.

    Also Check: Regrow Knee Cartilage Naturally

    Do Your Knees And Other Joints Make Noise When They Move Does This Worry You

    Popping, snapping, cracking, clicking or crackling are some of the ways people use to describe these noises. Noise or crepetis is especially common when bending your knee, such as during a squat or walking up and down stairs. Rest assured, up to 99% of peoples knees make some noise! In most cases, unless the noise is associated with pain, it is not a cause for concern.

    Foods That Help With Inflammation And Joints

    Self Knee Adjustment – How to Crack Your Knee (Easily)


    Among turmerics many benefits are its high curcumin content, which is a potent antioxidant and anti-inflammatory. People with arthritis might feel less aggravation because of the anti-inflammatory property of turmeric. Turmeric is thought of as a pain reliever.

    Omega-3 fatty acids

    Omega-3 fatty acids can reduce the number of inflammatory molecules and substances, including inflammatory eicosanoids and mediators. Adding popular foods like Salmon, Oysters, chia seeds, walnuts and flax seeds will help with fighting inflammation.

    Omega 3 Fish good for inflammation

    Don’t Miss: Arthritic Knee Remedies

    Is It Normal For My Knees To Crack All The Time

    Many people experience popping or cracking in their knees when squatting, and while this can sound concerning, it is actually very common. As long as you dont have pain or swelling associated with your knee popping, you most likely dont have anything to worry about. There are a few reasons why your knees may develop these sounds. As we get older, the cartilage in the knees can develop uneven areas due to wear and tear. The ligaments in the knee joint could also be tightening or shifting as you move, creating an audible sound.

    If the popping or cracking in your knees is painful or leads to swelling, you should schedule an appointment with your doctor to be evaluated. An injury or chronic condition in the knee may require treatment to alleviate your pain and restore your range of motion. If the cartilage in your knee has undergone excessive wear and broken down, such as from arthritis, you will likely be recommended conservative therapies to manage your symptoms. Osteoarthritis, the most common type of arthritis, can gradually damage the cartilage in your knee and make it difficult to move normally without pain. In these cases, knee replacement surgery may eventually become necessary if other treatments do not provide adequate relief.

    How Is A Fractured Kneecap Treated

    Two types of surgery may be done to repair a fractured kneecap:

    Open reduction-internal fixation surgery: The surgeon opens the skin and puts the broken bones back together with metal wires, pins or screws. Broken pieces of bone too small to be fixed are removed. If the kneecap is so severely fractured that it cannot be repaired, it may be partially or totally removed.

    After the bones have been joined, the opening is closed, a sterile dressing is put over the area and the knee is put in a cast or other device so it cannot move while it heals.

    Sometimes, especially in patients who are thin, the wires, pins or screws can be irritating. In this case, the devices will be removed after the kneecap has fully healed.

    Full or partial patellectomy: This two-hour procedure removes all or part of the kneecap. If your surgeon finds that the break is too severe to repair, they will remove the damaged pieces of bone.

    The surgery preserves the quadriceps tendon above the kneecap, the patellar tendon below and other soft tissues around the kneecap. After this surgery, you will be able to extend your knee, but the extension will be weaker.

    Once your kneecap has healed, making the muscles around your knee stronger can help avoid further injury. Playing contact sports or doing other activities that put stress on your knee can increase the risk of another injury to the kneecap. You should avoid these activities or use a kneepad to cushion the blow when playing contact sports.

    Also Check: Inversion Table Knees

    Broken Knee Injury Recovery Time

    The length of hospital stay for broken knee can vary from a few days to a month, depending on the severity of the knee injury. Common knee injuries of the knee cap or other bones around knee, generally heal within 6 weeks and the person is discharged from the hospital almost on the same or second day. Complicated knee fractures with several open wounds require intensive management for replacement and maintenance of adequate blood volume. Broken knee surgery has to be done in an emergency along with repair of other injured structures, like torn knee ligaments and tendons and broken knee cartilage. Knee injury recovery can take even up to 6 months, in a broken knee cast, followed by broken knee exercise to have a complete functional knee injury recovery.


    Popular Articles