How to stop your knees from cracking?

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Written By Juliet D'cruz

Do you get irritated by your knees cracking while squatting or settling your legs properly for an activity? Or maybe you are habitual about cracking your knuckles at times. Rest assured that these jarring sounds do not show signs of joint disorder or disease but may be the result of tiredness.

We perform various such activities in the course of the day using our joints, which require less energy and strength. Whereas, others require the full motion of our joints and knees to face more complete force while performing activities like running, walking, or squatting. It shouldn’t because you concern, however, certain exercises and stretching techniques can help reduce these cracking sounds. Additionally, you can relax your muscles with some midi foams, yoga, or a towel.

Cracked knees are called “knee crepitus” which is the result of friction produced between the cartilage and bones while moving our muscles. Activities, like bending or straightening your legs or standing after sitting, can result in grating, crunching, clicking, and popping. However, these are not factors to worry about, but it is important to be aware when you experience swelling or knee pain. Consulting an Orthopedic Surgeon is necessary when you experience symptoms like these.

Also, we may help to suggest to you some workable healthcare departments at our medical coding services and dental billing company. We understand your various medical problems and thus work to suggest solutions for those. Our medical coding services and dental billing company not only strive to provide useful solutions but also, know the trendy techniques to support your health. 

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The Root Cause of Knee Cracking

Some of the reasons for your knees popping, crackling, and snapping are:

Cavitation in the knee

Cavitation is the process that occurs when we change our movement or knee pressure. It basically works when our knees change position. The synovial fluid surrounds our knees and contains carbon dioxide. However, carbon dioxide flows out of our knees while the change occurs in joint pressure and forms bubbles in the joint. These air bubbles create cavities and air chambers that make cracking sounds burst.

Tight thigh muscles.

Your muscles being too tight is another cause of cracking sounds coming out of your knees. If the muscles are too tight, there will be less movement produced by the muscles. Thus, they make cracking and popping sounds when they make muscle movements.

Another cause of knee cracks is the ligament or tendon on a bony bump created while moving. It snaps back into its place.

Usually, cracks occur if your kneecap is larger than the arrangement of your thigh bone where it rests.

Cartilage Damage: As people age, they get various muscle deterioration and cartilage damage is one of the signs of old age. The cartilage covering the underside of your knee usually becomes rough over time. Thus, it makes a clicking sound while gliding across the thigh bone.

How do you stop your knees from cracking?

We guide you through our recommended routine exercises and tips to reduce knee cracking and popping:

Calf muscles stretch

In a plain spot, place your hands wider than your shoulder width.

Then, use your affected leg to step back. As it feels like a strong stretch in your calf. You will place your toe straight towards the wall while putting your foot straight as well.

Make sure you maintain a straight position on your affected leg throughout the duration of the stretch.

You will bend your affected leg straight to the wall until you achieve the stretch between 8 and 9 depending on your pain tolerance.

You will hold the position for at least 2 to 2.5 minutes.

You will then repeat the process on the other leg.

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Knee Stretch

We designed our most effective Midi Foam Roller and Stretch Strap to help you perform the stretch. Or you can also use a towel, yoga blocks, or books instead of these foams.

You will lie on your stomach while placing the affected leg on the foam roller.

Then you will bend the affected leg so the stretching strap covers your foot.

Now, you will put your groin on the floor and pull the strap toward your buttocks for pressure. There will now be pressure on your thighs and knees.

You will intensify the stretch until your scale reaches 8-9. You will feel pain on your scale while stretching.

Now you have to hold on to this position for 2 to 2.5 minutes.

Gradually you will release your leg from this position and repeat this cycle on the other side.

You will continue pulling your feet back with your hands until you feel at ease while reaching your feet to the buttocks.

How often should I repeat the knee stretch?

This exercise is recommended three times a week, particularly at our medical coding services and dental billing company. However, you can adjust the timings at your convenience.

A useful massaging device can reduce knee cracking

Technologies have expanded their facilities into almost every working domain. Physical exercises do not lag behind when it comes to massaging and pressure-boosting tools. You can also use a massage stick to pressurize deep knee tissues.

As long as you are able to tolerate the pain temporarily, the stick is used to give your muscles full force. It is effective enough to help you loosen the thighs and lower the legs to stop cracking sounds.

The simple procedure for using it is to roll your legs during and before squat workouts. Furthermore, you will follow it in your non-lifting days as well. You will hit every part of your leg and more on those with a spot, sore, or effect. It may take extra time, but you will keep doing it until the part loosens. Now you can ensure that apart from the odds, you will feel crackle-free while squatting. You will be able to improve bit by bit and loosen the leg spot issue as you go along.

Follow some of our healthy tips to strengthen your knees

The benefits of exercising are always helpful in maintaining your body’s health and specifically strengthening your muscles. Following regular exercises like using an elliptical machine, running a stationary bike, or doing squats or lunges will greatly help you maintain your knee health. Moreover, we recommend you use stairs instead of elevators in order to lift the weight. It will increase energy and smooth the flow of your knee joints.

Skipping warmups or workouts will not benefit your health even if you exercise daily. Or else, you will suffer an injury instead of gaining strength.

Stretch more and get a regular stretching routine. It will help you minimize injury risk when you practice dynamic stretching regularly in your routine.