When you crack your knuckles or your back, there’s nothing quite like that satisfying crunch. While cracking our knuckles, back, or even our necks can be satisfying, hearing cracking in your knees is rarely followed by satisfaction or tension release. Whether it is from a previous injury or just getting older, you may ask yourself why your knees crack when you exercise and if this means that there is a larger underlying issue. 

Hearing your knee snap might be startling, and depending on what’s going on, you might even experience pain. In this article, we’ll look at what causes your knee to pop and if you should ignore it or seek physical therapy with Desert Edge Physical Therapy.

How to Handle Cracking “Grating” Knees

The presence of associated discomfort is a warning signal for crepitus. Crepitus is often associated with a grating sound or sensation produced by friction between the bone and cartilage of your knee. More often than not, if there is pain along with the cracking or grating, this is a major sign that something isn’t right with your knee(s). It is extremely normal for our joints to pop or crack, but if you notice constant popping or squeaking that is followed by pain, it is important to see a professional and get a diagnosis. Scheduling a consultation with an orthopedist, physical therapist, or sports medicine physician is important if you are experiencing discomfort and crepitus. They can help diagnose the issue and determine the best treatment options are for knee discomfort.

Curious about the noise your knee makes?

Crepitus can be completely harmless, and it feels a lot like cracking your knuckles or back. According to Minnesota-based exercise physiologist and certified strength and conditioning specialist Mike T. Nelson, the force on your knee joint during exercises like squats and lunges can squish any gas that’s hanging out in the synovial fluid surrounding your knee (synovial fluid works to protect and lubricate your joints), causing a popping sensation or even an audible “crack.” 

This type of crepitus is neither unpleasant nor dangerous, but it might be unsettling if you don’t know what it is. It affects people of all ages but can be more prominent in patrons who are extremely active.

What is the Reason for Knee Popping?

You’ve 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 aren’t 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 it’s as innocuous as cracking your knuckles. It’s usually harmless, but if you don’t 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 isn’t necessarily unpleasant, but it can become painful over time and contribute to osteoarthritis. You’ll 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 isn’t the only thing that makes them stand out.

Exercises for Prevention

It’s preferable to take care of your knees before they get loud and before the popping is associated with pain, and avoid the subject of why they’re popping in the first place. Regular exercise is an excellent method to improve your general health and may also benefit your knees. Strengthen muscles that function in concert with your knees to provide them the support they require. Before beginning any workout, always warm up. This will allow you to get your blood pumping and deliver a wake-up signal to your muscles. Additionally, it lubricates your joints, including your knees. 

Now it’s time for the workouts that will keep knee popping to a minimum.

FLEXORS FOR THE HIP 

If your profession requires you to sit for long periods of time, you are familiar with the discomfort of a tight hip flexor. Your hip flexors also have an impact on your knees. Get into a half-kneeling position for a wonderful stretch. Put a yoga mat or a towel beneath the knee that is on the floor if the floor is hard. If you routinely practice yoga, you can keep your hands on your front knees or hips, but if you need additional support, consider holding a dowel or rod up and down, similar to a walking cane. Squeeze your glutes to shift your pelvis posteriorly while maintaining your body upright. You’ll most likely start to feel a stretch here. Lean forward a little, stretching to the point where it feels comfortable. You should not be pushed.

GET YOUR GLUTES ACTIVE 

Your glutes, believe it or not, can assist protect your knees. Squats are a fantastic method to strengthen them, however, you may hear knee cracking while performing them. People damage their knees when doing squats for a variety of reasons. One of the most common is that they don’t do them correctly. 

Let’s go through how to squat properly. 

Begin with straightening your spine and refining your posture: chin up, shoulders down, chest up, and lower back with a little arch. Make sure your knees and toes are in alignment; if they aren’t, it will damage your knees. Squat from your hips and sit back, keeping your heels on the floor at all times. Engage your glutes as you come out of the squat.

AFTER-CARE DIRECTIONS 

There are several wonderful things you can do after a workout and in your regular life to reduce that knee popping to a minimal or perhaps remove it entirely. Do some soft tissue therapy and concentrate on loosening the knots in your muscles so that your knees can slide easily. If you have a tennis ball on hand, roll it over any tightness you’re experiencing, particularly in your legs. Place it on the floor and lean your body down into the tennis ball, rolling it around with your weight. Just be cautious and take a break if anything aches. Another item you may use to alleviate knee discomfort is foam rollers.

They come in a number of forms and sizes, giving you a lot of options in terms of form and function. The majority of the time, excellent health stems from the inside. As a result, you should pay attention to what you eat and include foods that are beneficial to your joints. Fish oil, whether in the form of a supplement or in the form of trout, sardines, tuna and other seafood, keeps your joints lubricated. Berries are high in vitamins and minerals and help to reduce inflammation. Add joint health to the list of reasons why you should eat more leafy greens.

The Importance of Physical Therapy in the Treatment of Knee Pain

Many of the millions of individuals who suffer from knee pain will visit a physical therapist at some point throughout their pain-relieving journey. A physical therapist is a highly trained and certified health care provider that treats a wide range of injuries and chronic ailments and can help rehabilitate your body after injury. 

Physical therapy’s main objective is to enhance your everyday quality of life by reducing pain and enhancing mobility. Physical therapy will certainly assist if you experience discomfort or trouble getting up and down from a chair, walking the length of a grocery store, or going up and downstairs, or if you have been avoiding some of these tasks due to pain, stiffness, or weakness.

If you are located in the Greater Phoenix region, the therapists at Desert edge PT can assess your strength and range of motion, balance, and functional abilities (such as walking and stair climbing), ask you about your objectives, and then create a customized treatment plan to reduce your knee pain and restore your mobility. 

Knee pain can be treated with physical therapy in a variety of ways, including: 

• Strengthening
• Balance
• Gait training
• Joint mobilization/stabilization.

Contact Desert Edge Physical Therapy to help reduce knee pain with a specialized program created just for you!