how to stop knees from cracking

How to Stop Knees From Cracking: A 6-Minute Stretching Routine

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, the knee joints are high on the list. You can silence your clamorous caps and relieve muscle tension with our 6-minute stretching routine. All you need is our Knee Hero or a stack of books. Jump to our exercises or keep reading to learn more about cracking knees.

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; it’s a sound and a mild sensation that isn’t 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 rheumatoid arthritis or knee osteoarthritis (conditions that cause joint pain); however, there is currently no research to support this claim.

Why Do My Knees Crack?

There are a few reasons for knee popping, snapping, and crackling. It could be that your knees are cracking because of:

• Cavitation. This is a process that occurs when the joint pressure in your knee changes. The knee joint is surrounded by a liquid called synovial fluid. Carbon dioxide usually dissolves in synovial fluid. When there is a change in the pressure of your joints, carbon dioxide flows out of the synovial fluid, becoming bubbles in the joint. These bubbles form a chamber of air, or a cavity, that makes a popping or cracking sound when it bursts.
• Tight thigh muscles. If your thigh muscles are too tight, your knees’ range of motion is limited, and they will make a popping sound when you move.
• A ligament or tendon that has gotten caught on a bony bump during movement and is snapping back into place.
• A kneecap that is larger than the indention in your thigh bone where it rests.
• Cartilage deterioration. As we age, our cartilage wears down and it can become uneven. If the cartilage covering the underside of your knee cap is rough, it can make a clicking sound as it glides across your thigh bone (femur).

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How to Stop Your Knee Joint Cracking

To maximize the benefits of our routine, exercise intensely and intelligently. Challenge yourself to stretch at a high intensity that may produce an uncomfortable sensation. (This is a sign that the exercises are working.) However, do not stretch to the point that your breaths become short and shallow or you find that you’re holding your breath or clenching your teeth.