Stop Cracking Knees: Sit, Stand, Squat Without a Snap, Crackle, or Pop (2023)

FAQs

Why do my knees crack when I stand up from squat? ›

“It most commonly occurs due to cartilage changes behind the knee cap.” That could be from a sudden injury, or simple wear and tear. Athletes are especially prone to a condition called chondromalacia patella, where the cartilage softens and breaks down over time.

The first line of treatment for this condition includes rest, ice, compression, and elevation, or “RICE.” Anti-inflammatory medication and physical therapy exercises can also relieve it. If these do not help, splinting, surgery, or both may be necessary. They may help to realign part of the knee.

Why your knee feels like it needs to pop. Your joints are coated in lubricant called synovial fluid. This fluid contains oxygen and nitrogen, among other elements. Occasionally, the gases from this lubricant can build up and need to be released, causing a “crack” in your knees.

Using an elliptical machine, stationary bike, or doing squats or lunges are great ways to build up strength in your legs and knees. Consider taking the stairs instead of the elevator. Never skip a workout warm-up. If you exercise and your muscles are cold, you risk injury.

It's when clicking occurs with pain and instability that it could be symptomatic of something else, and it's worth visiting a physical therapist. But those are separate issues; if you're just clicking without pain and there aren't other symptoms, there's almost certainly nothing to worry about.

Vitamins for cracking knees and popping joints may not seem like the top priority when it comes to effective treatment, but they can improve joint function and relieve pain. These nutrients include glucosamine, chondroitin, MSM, bromelain, collagen, vitamin C, vitamin D, and omega-3 fatty acids.

While it's alarming to hear your knees crackle and pop when you squat, it's likely just air bubbles being released as you bend your knee joints. This phenomenon is called crepitus. Air builds up in the joints, and when it's released, it makes a crackling or popping noise.

Joint cracking is a good news/bad news scenario. The good news is popping your joints does not cause arthritis. The bad news is the more you crack them, the looser the membranes and ligaments, a connective tissue that holds the joints together, become.

Does crepitus go away? In most cases, crepitus will improve without the need for medical treatment. Applying ice to the area and taking non-steroidal anti-inflammatory drugs, such as aspirin and ibuprofen, will usually be enough to alleviate your pain and inflammation.

The procedure—called autologous chondrocyte implantation (ACI)—takes healthy cartilage cells from the damaged knee, cultures them in a lab for four to six weeks, and then injects the new cells into the damaged joint for regeneration with the surrounding cartilage.

What are 3 common causes of joint crepitus? ›

Many people experience popping or cracking in their knees when squatting, and while this can sound concerning, it is actually very common. As long as you don't have pain or swelling associated with your knee popping, you most likely don't have anything to worry about.

Crepitus is usually harmless and needs no treatment. But, if you have pain or other symptoms with a crunchy knee, you may need to see a doctor. The treatment will depend on the underlying cause. If you have OA, a variety of treatments can help you manage symptoms.

This sound is called “crepitus,” which is defined as “joint noise.” Popping knees are not unusual. It happens when carbon dioxide builds up in the joint's synovial fluid and is released as a gas bubble that bursts when the joint adjusts rapidly. It is the same process that causes knuckles to crack.

If your knee sounds like Rice Krispies crackling (or you experience a grinding sensation) it likely means you have knee crepitus, which can signify the beginning of osteoarthritis behind the kneecap. “Knee crepitus is primarily caused by an issue called patellofemoral dysfunction,” says Dr. White.

Exercise plays an important role in treating knee crepitus. Strengthening all the muscles around the knee is the single most important exercise for this condition. Here is a gentle isometric exercise that can be done daily, throughout the day, to strengthen the muscles around the knee without stressing the knee joint.

The crunching you hear likely is due to the cartilage in your knee becoming rough, so the bones cannot slide as easily in the joint as they normally do. Knee crepitus typically happens when the knee is bent, such as when you are squatting, going up or down stairs, or rising from a chair.

Chiropractic care is unlike any other and is by far the best way to correct the problem of neck pain and/or crepitus-crackling.

Should I see a doctor for knee crepitus? ›

People often notice crepitus in their knees in the form of knee cracking, but it can also happen in other joints like the shoulder, elbow or neck. Crepitus with pain can be a sign of wear and tear or injury. If crepitus is painful, you should consult a doctor.

Crepitus is a common clinical feature of knee osteoarthritis.

Vitamins D and K are both important for bone strength, and vitamin K is involved in cartilage structure. Supplementing these two nutrients may be helpful if you're deficient in them. When you take supplements as directed and under your doctor's supervision, they're generally safe.

Walking, cycling, swimming, tai chi, and yoga may all be beneficial. Being physically active boosts the health of cartilage tissue, whether a person has OA or not. Exercise also strengthens the way the body supports the joints. Strengthening the leg muscles is especially beneficial for the knees.

Two substances that make up cartilage, glucosamine and chondroitin, have been studied for osteoarthritis (OA). A number of these studies suggest that chondroitin may help treat OA. In OA, cartilage in the joints breaks down, either because of injury or to normal wear and tear.

The crepitus is an important clinical clue and, if available, a plain radiograph may reveal the presence of gas in the soft tissue.

Definition: Joint crepitance on physical examination: Crepitation refers to repeated crackling sounds. Joint crepitation refers to the palpable or audible grating or crunch sensation that occurs with motion. Crepitus occurs when coarse or roughened cartilage surfaces are moved against each other.

If your joints pop, grate, or sound creaky, you've probably suffered some damage. Those grinding noises are called “crepitus,” and they may be a sign that your joints need help. One of the most common places to develop crepitus is in the cervical spine, otherwise known as your neck.

Keep your knees directly above your heels, not your toes. Lean back against the wall as you squat down, going as low as you can comfortably, without lowering your buttocks below knee height. Make sure that your knees stay in line with your heels. To get back up, press off of your heels, not your toes.

While there is no current research demonstrating that crepitus without pain is harmful, prioritizing proper exercise form as well as integrating knee-stabilizing exercises into your workout routine can help prevent misalignment of the knee cap and more serious causes of crepitus, such as osteoarthritis, down the road, ...

Can crepitus be cured? ›

Does crepitus go away? In most cases, crepitus will improve without the need for medical treatment. Applying ice to the area and taking non-steroidal anti-inflammatory drugs, such as aspirin and ibuprofen, will usually be enough to alleviate your pain and inflammation.

There's probably no reason for concern. Popping and cracking sounds usually aren't signs that something's wrong. “A lot of joints crack and the knees are a really common joint to crack,” says David McAllister, MD, director of the UCLA's Sports Medicine Program.

This sound is called “crepitus,” which is defined as “joint noise.” Popping knees are not unusual. It happens when carbon dioxide builds up in the joint's synovial fluid and is released as a gas bubble that bursts when the joint adjusts rapidly. It is the same process that causes knuckles to crack.

Keep your whole body tight and your core engaged throughout the entire squat. Continue squatting until you reach “parallel,” where your hip joint is slightly lower than your knees. Drive your knees outward as you stand and finish strong.

According to the Arthritis Foundation, a good way to start and to take pressure off the knees is with a wall squat (3). Resting your back against the wall forces good form too. You can also make squats safer for bad knees by reducing the range of motion. Squat only as deep as you can go without pain.

Squats aren't bad for your knees. In fact, when done properly, they are really beneficial for knee health. If you're new to squatting or have previously had an injury, it's always a good idea to have an expert check your technique. To find a university-qualified exercise professional near you, click here.