Monday, July 22, 2024
HomeHealthHow To Fix Cracking Knees

How To Fix Cracking Knees

Knee Pain And Popping Causes

How to Fix Your Knee From Clicking, Popping or Creaking

Knee popping and clicking can be caused by a number of things. It may be something simple like the ligaments catching on a bony lump and “snapping” back in to place or gas bubbles popping. But in some cases, knee popping is linked to a more serious injury such as ligament or cartilage tear.

Knee clicking and popping noises in the knee usually fall into one of three categories:

  • Pain-Free Popping Knee: Popping noises in the knee often occur without any pain, in which case they are nothing to worry about
  • Painful Popping Noise at time of Injury: Sometimes when the knee is injured e.g. twisting awkwardly, there is a sudden, loud “pop” at the same time indicating damage to part of the knee
  • Recurrent Painful Popping Noises not Caused by an Injury: Knee pain and popping can come on gradually with no obvious cause. It may happen sporadically or frequently depending on the cause.
  • Causes Of Crackles And Snaps In The Knees

    There are various causes of knee snaps and crackles. What matters is whether the sound brings pain, tingling, or swelling. Based on the accompanying phenomenon, you know whether there is a serious problem, lack of movement, or just an excessive load on joints.

    If an unpleasant snap in the knees is not accompanied by pain or swelling, then you have nothing to worry about. With age, the cartilage covering the ends of bones wears out gradually causing the bone ends to come in contact with each other. This is a natural process that we cannot change, but can only slow down. We are talking about a situation when you squat or walk, you hear crackling sounds that appear due to the friction of surfaces of a joint. This sound can also be caused by tension in the ligaments and tendons when moving. The cause of snaps during squats and lunges can be muscle imbalance or pressure that it causes on the joints. To get rid of this sound, you need to follow the tips in a combination with the exercises below.

    If crackles and snaps are accompanied by pain or swelling, there is an urgent need to consult a doctor. Since these can be symptoms of diseases such as :

    Tight Or Maligned Muscles

    Tight or misaligned muscles cause an imbalance within the kneecap. This could happen as a result of overexertion. As a result, the imbalance leads to clicking or popping, which has adverse effects.

    In the long run, this constant friction leads to worn out cartilage that precedes early onset arthritis.

    Don’t Miss: Flying After Knee Replacement Surgery

    How To Stop Knees From Cracking: A 10

    When you take the stairs, is the creak of the steps followed by the crack of your knees? Do your popping knees get knowing looks from your co-workers when you sit down at your desk? Most of the time, noisy knees are nothing to worry about. Of all the joints that are prone to making a cracking sound, knees are high on the list. Our 2-step 10-minute stretching routine can help silence your clamorous caps. All you need is our Midi Foam Roller and Stretching Strap. You can also use yoga blocks and a towel.

    Cracking knees are sometimes called knee crepitus. Crepitus is a sound or sensation that comes from the friction produced between cartilage and bones during movement. Knee cracking happens when you use your knees full range of motion. Activities that involve bending and straightening your knees like standing after sitting, rising from kneeling or squatting can all cause popping, clicking, crunching, or grating. In most cases, knee cracking is similar to cracking your knuckles its a sound and a mild sensation that isnt a problem. If you experience knee pain or swelling around your knees after the popping occurs, you should see a doctor or consult an orthopaedic surgeon for a diagnosis or treatment. There are some schools of thought that believe cracking knees is an indication of arthritis however, there is currently no research to support this claim.

    Avoid Long Periods Of Sitting

    Knees Popping or Joints Clicking When You Workout? Here

    Anyone that has sat too long in one position knows how this can make your body feel. Common areas that are affected by long periods of sitting include the back, hips, and knees. For your overall health, its always best to take frequent breaks to stand up, stretch, and reset. You can even set a timer if you tend to get lost in your work or other current activity. If you just cant escape your desk or couch at certain times of the day, then consider other ways to keep your knees moving like seated leg exercises or a small pedal exerciser under your desk to at least keep your legs moving.

    Also Check: Inversion Table After Hip Replacement

    Cartilage Injury Or Wear

    In an injury, knee cartilage can break off and catch on the joint, which causes pain and swelling.

    Or, the cartilage may wear down from arthritis, which leads to a painful grinding feeling during movement.

    If youre concerned that either of these causes could have led to painful or swollen cracking knees, find a clinic near you and book a physiotherapy assessment today.

    Do Your Knees Make A Clicking Sound When You Do Squats And Lunges

    As part of a regular exercise regimen, you may do squats and lunges. Indeed, squats and lunges are beneficial forms of exercise. In recent times, you may have started to notice one or both of your knees making a clicking sound while you do squats or lunges. Naturally, you may be wondering what causes this sound and whether it is a symptom that requires professional attention.

    Oftentimes sounds made by the knees when doing squats and lunges, as well as most sounds from other joints in the human body, are classified as normal. In the end, the mechanics of the knees and other joints simply make some level of noise including clicks, cracks and pops when they are in use. Provided a person does not experience any pain when the clicking sound occurs when doing squats and lunges, the noise medically is classified as benign crepitus, according to the Mayo Clinic.

    Even though benign crepitus or a harmless knee clicking sound is not harmful , it can be annoying to a person working out. The most effective way of lessening or eliminating a knee clicking sound is to engage in a thorough stretching routine before working out. In addition, enhancing strength training exercises that focus on the knees and legs represents another strategy to lessen this issue.

    Massage therapy can also be useful in lessening or eliminating knee clicking sounds associated with squats and lunges. (In addition, a person garners an array of other benefits from massage therapy, including stress reduction.

    You May Like: Inversion Table Knees

    Side Steps With Resistance Band

    The outer quad muscle tends to be weaker than the muscle that runs along the top of your thigh, which leads to the kind of imbalance that causes your kneecap to pull out of line. The solution? Strengthen that outer muscle, says Butts.

    How to do it:

  • Pull a medium resistance band up right below your knees and lower down into a squat .
  • Move two steps to the right then two steps to the left, working hard to pull your legs apart and stretch the band.
  • Repeat one 30-second to 1-minute set three times.
  • Go here to join Prevention Premium , subscribe to the magazine, or get digital-only access.

    What Is The Clicking

    How to Fix Knees That Crack & Pop When Squatting |#AskSquatU Show Ep. 7|

    The clicking could occur for a few different reasons. Although the noise can be quite alarming on occasion, they are seldom a reason to worry.

    Believe it or not scientists first studied the clicking or popping noise in 1947! There was much debate initially but in 2015 a real-time medical imaging study of joint spaces revealed the answer!!

    The noise occurs because tiny air bubbles accumulate within the fluid inside your joints and when you move, they collapse due to the changes in pressure inside the joint. The noise occurs when the gas bubbles collapse. When the bubbles burst this is called cavitation. It is the same process as when you click your knuckles !

    In the knee this can occur from either the knee joint itself between the tibia and the femur , known at the tibio-femoral joint or the joint on the front of the knee between the patella and the femur , known as the patellofemoral joint.

    This mechanism is why you hear the clicking noise if your physiotherapist or osteopath applies a short, sharp movement to one of your spinal joints. It also explained why you cannot keep clicking the same joint in quick succession. It takes approximately 20 minutes for the gas bubbles to reform.

    Here are the other reasons for clicking at the knee that we see in clinic:

    Both these conditions are often pain free and are often nothing to worry about.

    Read Also: Inversion Table Knee Pain

    Types Of Cracking Sound In Knee

    Though most doctors use the term crepitus to refer to joint noises, there are specific terms to refer to the kind of noise and the possible reasons for the noise, too. These terms are based on the duration, frequency and loudness of the sound and can be listed as:

    • Cracking or popping: Occurs due to popping of gas bubbles in the joint.
    • Pop: A pop is a sudden sharp sound that occurs during an injury. Popping sound from the knee may indicate an anterior cruciate ligament injury or a meniscal tear.
    • Clunking: It is a single loud sound that occurs when you flex your knee. The clunking sound occurs when you flex your knee against some form of resistance. In patients with total knee arthroplasty, clunking happens when the patella repositions itself in the socket of the femur .
    • A clicking sound is again a single sound that you hear when you flex your knee. Though it occurs due to a meniscus tear.
    • Grinding or grating sound: It is used to describe a continuous scratching sound from the knee joint. This kind of sound is very common in those with patellofemoral pain syndrome and osteoarthritis of the knee.

    What Is The Reason For Knee Popping

    Youve gone too far in a squat or are transitioning from downward dog to triangle pose when you hear cracking in your knees. Knee injuries, along with back injuries, are the most frequent musculoskeletal disability, so hearing a crack or a pop can raise red flags. But what is the source of the noise? There are a number of causes, some of which arent serious and others which are or might become so if not addressed right away.

    When you apply force to your joint, nitrogen bubbles in your synovial fluid might burst, causing knee popping. Cavitation is the technical word for this, and its as innocuous as cracking your knuckles. Its usually harmless, but if you dont pay attention, it could turn into a problem. When cartilage on your femur, tibia, or patella wears away, it leaves rough patches that rub against each other, causing knee popping. This isnt necessarily unpleasant, but it can become painful over time and contribute to osteoarthritis. Youll hear cracking and experience pain if your meniscus, a stretchy C-shaped disc that functions as a shock absorber in your knee, is torn. Their knee pop isnt the only thing that makes them stand out.

    Also Check: Inversion Table For Knee Pain

    Do Meniscus Tears Heal On Their Own

    In the case of meniscus tears, some people think the injury will heal over time on its own. But the truth is that there are different types of meniscus tears and some tears wont heal without treatment. If your tear is on the outer one-third of the meniscus, it may heal on its own or be repaired surgically.

    Is This Serious Why Do My Knees Crack

    Are Your Knees Cracking While Doing Squats

    pt Health Is this serious?, Knee pain

    Weve all heard the loud pop or cracks that can come with a full knee bend, whether its in yoga class, at the gym, or just stooping down to pick something up.

    Because these signs can be concerning, weve pulled together a summary of the symptoms, possible causes and treatment options for cracking knees.

    If youre seeking medical care for your symptoms, find a physiotherapy clinic near you and book an assessment for cracking knees today.

    Also Check: How To Use Ginger For Knee Pain

    Why Do Your Knees Click And Should You Worry

    At Complete we see thousands of knee complaints every year, from an 80 year old gentleman with osteoarthritis to a 23 year old professional footballer following ACL reconstruction.

    One of the most common questions we get in clinics is why does my knee click? So, if you have clicky knees you are certainly not alone!

    Often the question is phrased slightly differently and patients relate it to certain activities, such as.

    Why do my knees click when I walk?Why do my knees click when I squat?Why do my knees click when I go upstairs?Why do my knees click when I go downstairs?

    Next our clinicians would enquire is the clicking painful? If the answer is no then the simple answer is no it does not matter.

    Joints make a variety of noises, patients describe

    popping, snapping, cracking, catching, grinding, grating and clunking!

    The medical term we use for clicking is crepitus, from the Latin meaning to rattle. It is not just old people that experience it, can affect people of all ages!

    The video below is Helen OLeary our clinical director of Complete Pilates. She is a fit and active 34 year old with very clicky and clunky knees .

    She has never injured her knees it does not stop her running or playing sport and she has never had any knee pain. Is she worried now or about the future of her knees?? No not at all!

    What Vitamins Help Cracking Joints

    Cracking knees and joints is sometimes caused by vitamin D and calcium deficiency, and sometimes dehydration. Our bodies need to be hydrated so collagen can form and lubricate around our joints. The solution: Load up on calcium citrate with vitamin D combination. And remember to always stay hydrated with water.

    Recommended Reading: How Much Does Aflac Pay For Outpatient Surgery

    Reducing The Need For Cracking

  • 1Consult with a doctor. If your knees feel like they need to be cracked often, and especially if you have associated pain, you should have them looked at by a doctor. Your doctor should be able to identify the problem and will give you options for treatment.
  • While some knee popping is perfectly normal, a constant need to pop your knee could signal a problem with your cartilage being worn down, a tear in your meniscus, or developing arthritis.XResearch source
  • In many cases, treatment options will include medication, physical therapy, and, if the problem is severe, surgery.
  • 2Take anti-inflammatory medication. In a lot of cases, cracking in the knee occurs when the knee bones are not sitting correctly because there is excessive inflammation between them. If you can reduce this inflammation, then cracking will feel less necessary.
  • You can take an over-the-counter anti-inflammatory, such as ibuprofen.
  • Talk to your doctor if you think a prescription anti-inflammatory would be more effective for your condition.
  • 3Do low-impact knee exercises. While it may be tempting to stop moving a knee that feels like it needs to be cracked all the time, it is important to keep it moving. Low-impact exercises that will be good for your knees include:XResearch source
  • Swimming.
  • The Mechanics Of Cracking

    How to Fix Knees That Crack and Pop (3 Steps)

    Whats creating that cracking or popping noise isnt fully known.

    A traditional explanation is that pressure on a joint creates tiny bubbles in the synovial fluid, which pop when they form quickly. Your synovial fluid contains oxygen, nitrogen, and carbon dioxide and cushions your bones from rubbing against each other.

    A 2015 study used real-time magnetic resonance imaging of joint cracking that showed the noise was related to cavity formation in the joint fluid, not collapse of a preexisting bubble. The technical term for this is tribonucleation, where two surfaces separate rapidly, leaving a gas cavity.

    Recommended Reading: How Much Does Aflac Pay For Ambulance Ride

    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.

    Tips On How To Protect Your Knees And Get Rid Of Knee Cracking

    1. Regular exercise and training you need to strengthen legs muscles and at the same time not forget about knee muscles. Weight training, resistance training, or body weight exercises should be included in your fitness plan at least twice a week.2. Warm up before training muscles should be warmed up before a workout. Do not skip the warm-up, as it will help avoid injuries or overloads. Hard workout can easily cause muscle and joint injuries.3. Stretching before and after exercise, you must carefully stretch the muscles and joints. Stretch your front and back thigh muscles regularly first the quadriceps, and then the back of the thigh.4. Choose shoes carefully wear comfortable shoes that are not tight, especially if you spend a lot of time at work.5. Maintain a healthy weight this means that you should not have an excess weight or obesity. Since overweight is bad for the functioning of the knees and joints. Obesity is an established risk factor for the development of arthritis of the knee joint.

    Don’t Miss: How Much Does Aflac Pay For Knee Surgery


    Popular Articles