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Why Do My Knees Click, Clack, or Crunch?

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We hear this one frequently from clients anywhere from 30 to 90 years young . . . 

"Should I worry that my knees make a clicking sound?"

A knee that decides to ‘pop’ or make a cracking sound can sometimes feel worrying, and I’m sure that most of us at one time or another have knelt down and heard our knees talking to us.  But what are they saying … and should we worry?

Straight away let me say that if this sound is not associated with pain or discomfort you can relax.  These noises are common and an inevitable consequence of getting older.  Most people occasionally hear a creak or crack when they squat or get up after prolonged sitting. 

Although it's nothing to be concerned about, it's definitely something to be aware of.  Your knees are starting to tell you wear and tear are occurring and it's time to start taking care of them before you do experience knee pain. 

So what exactly is happening in there?

Our knees act like a cushion to absorb the shock of each step when your foot lands on the ground.  As we age, the cartilage that covers the bones develop uneven areas from this daily pounding. 

When we bend or straighten the knee, sounds may come from the rougher surfaces gliding across each other. In addition, the ligaments connecting the bones and tendons connecting the muscles to the bones may snap and pop against the surface.  

These noises don’t always result in pain – not to begin with anyway. However, it can often be a sign that pain and stiffness is on the way.  The good news . . . if you choose to do something about it now, you might just be able to stop knee pain in its tracks.

Here are two things you can start doing now . . . 

  • Stretch - Improving flexibility of the muscles around the knee joint allows it to move with ease and is less likely to be injured. A knee that is tight and stiff is more likely to pop and crack, ultimately causing painful symptoms. 
  • Strengthen - Bodyweight moves or bands, squats or lunges . . . there are many ways you can strengthen the muscles around the knee joint to provide added stability. This stability means less wear and tear.  

There are plenty more tips and simple exercises that we can offer - from the shoes you wear to maintaining a healthy weight - but too many to share here.  If you want to know more about what you can do from home download our free information guide.

Click the link below if you are looking for relief from annoying knee pain or are interested in preventing the likelihood of it limiting you in the future.  We would love to pass on this free information!