Knee cracks when doing squats

In fact, research published in Osteoarthritis and Cartilage, the official journal of the Osteoarthritis Research Society International, determined that, when coupled with knee cap pain, crepitus is an early indication of patellofemoral joint where your knee cap meets your thigh bone lesions and future osteoarthritis in the area. Knee osteoarthritis, which affects about 13 percent of women and 10 percent of men age 60 and older, is one of the leading causes of disability in the U. For improved knee function and health, he recommends strengthening the quadriceps on the front of the thigh and gluteal muscles which make up your butt.

These muscle groups help center the patella within its groove. Interestingly, squats and lunges are great for strengthening those muscles. During these exercises, focus on not letting your knee cave in toward your opposite leg or out to the side; your shin should always stay perpendicular to the floor.

Similarly, if you commonly experience crepitus or slight discomfort when performing these exercises, you may need to work on sitting back into your butt, rather than dumping the weight forward into your knee, according to Nelson. Within the gluteal muscles, the gluteus medius on the side of your hip is especially important in positioning and stabilizing your knee. To increase strength in the glute med, turn to hip abduction exercises like lateral band walks and clamshells.

Lastly, while the knee extension machine will strengthen your hamstrings, this machine is best avoided, especially for those with existing knee problems, he says. In recent times, you may have started to notice one or both of your knees making a clicking or cracking sound while you do squats or lunges.

Naturally, you may be wondering what causes this sound and whether it is a symptom that requires professional attention. Provided a person does not experience any pain when the clicking or similar sound occurs when doing squats and lunges, the noise medically is classified as benign crepitus, according to the Mayo Clinic. Benign crepitus essentially means harmless noise.

Even though benign crepitus or a harmless knee clicking sound is not harmful or typically indicative of anything unhealthy , it can be annoying to a person working out. The most effective way of lessening or eliminating a knee clicking sound is to engage in a thorough stretching routine before working out. In addition, enhancing strength training exercises that focus on the knees and legs represents another strategy to lessen this issue.

Massage therapy can also be useful in lessening or eliminating knee clicking sounds associated with squats and lunges. Have you ever bent down to pick up something and heard a loud pop or crack coming from your knees? It is the same process that causes knuckles to crack. Most of the time, this noise should cause no concern.

There has been a rumor circulating for years that popping joints are a sign of impending arthritis , but there has been no research that supports this. Some folks may hear a grinding noise in the knee when they squat.