It can be distressing the first time you hear that cracking or popping sound. Surely, any body part that squeaks or pops like that is cause for concern. All you did were a few squats.
You touch your knees and they feel fine. No swelling. No pain. So, why that awful sound? To put your mind at ease, knee cracking or popping is pretty common. And you don’t need to be moving around with a walking stick and stooped back to experience it.
Going by the official term crepitus, joint popping in the knees can occur, especially when you squat.
It doesn’t necessarily mean you don’t have healthy knees. That cracking sound could be something as simple as friction between your joints and cartilage.
We’ll discuss the types of knee cracking, the causes and when to be concerned.
Types of Knee Cracking
Knee cracking can manifest in several forms, the most common being popping, grinding and clicking noises.
Sometimes you may not even hear the sound but only the sensation of your joints moving in some bizarre fashion.
If these noises are accompanied by persistent knee pain, stiffness and swelling, it could signal the onset of knee osteoarthritis, says Motive Health. That should be a red flag to have it checked out by an expert.
Causes of Knee Cracking
Different factors such as air bubbles, wear and tear and activity levels can play key factors in the cause. And of course, as the body ages, so too do the natural changes in joint structure.
Releasing Pressure
When you hear that popping sound, it signifies air seeping into the soft tissue around the joint. The popping normally occurs when bending or extending the knee or pulling a straight leg during exercise routines.
This causes tiny air bubbles in the synovial fluid. Think of synovial fluid as your body’s natural lubricant. When a patient complains of painful joints and presents symptoms such as infection or inflammation, the condition of the synovial fluid is the first thing they analyze.
Physical therapist Dr Ryan Chow says harmless quirks such as placing too much weight on one side of the foot can also be responsible. The uneven weight distribution can cause a build-up of pressure in the knee. That’s when you hear the pop or cracking sound, he told SELF.
Cartilage Wear and Tear
Maintaining healthy knees should be part of your wellness routine. Unfortunately, that very same routine could be responsible for the wear and tear of your knee cartilage and joints.
Age is a significant contributor to wear and tear. Orthopedic surgeon Dr Kim Stearns says the older you get, the more noise your joints make. It’s part of the aging process, he told Cleveland Clinic.
With time, the cartilage wears away and becomes rough around the edges. This causes friction between joints and the loud squeaking noise.
Activity Level
There is such a thing as working out too much or not properly doing a certain exercise routine. High-intensity exercises like box jumps can make you prone to knee injuries.
The tendons (tissue connecting muscles to the bones) or ligaments (connective tissue attaching bones) could be causing the popping and cracking. This can sometimes cause inflammation.
If it’s just a matter of tendons being too tight, a way of remedying it is by stretching more.
On the other hand, if you’re not active, you should consider strengthening exercises. Hamstring stretches and knee stretches support the knee joints.
Osteoarthritis
There could be a more sinister and concerning reason for knee cracking if there’s constant pain. It could indicate osteoarthritis or arthritis.
The onset of osteoarthritis is accompanied by various symptoms. These are swelling, pain, stiffness and muscle weakness. Now is a good time to consult a physician.
According to Healthline, treatment can range from weight management and exercising regularly to medication.
About 790,000 people undergo knee replacement surgery every year in the U.S. Most of these surgeries are because of advanced end-stage joint disease or end-stage arthritis, says the American College of Rheumatology.
A recent study on osteoarthritis wants to change the focus from surgery to finding less invasive treatments. Researchers at the Boston University Chobanian & Avedisian School of Medicine are trying a different approach.
With the help of a $46 million grant, they are aiming to understand what causes osteoarthritis. Using their findings, they are hoping to discover more effective treatments.
Overall well-being is taking care of your whole body. Knee health is often overlooked. But with proper prevention treatments, those creaking knee joints shouldn’t be something to worry about.
Remember to keep your exercise schedule consistent. Eat properly and maintain a healthy weight. The rest will take care of themselves.