Knee Clicking Should I be worried?
In squats, the knees are put under pressure.
Knee clicking, or crepitus, is a common occurrence. Although it sounds abnormal, it’s similar to popping your knuckles or back and occur due to various reasons. See it as tiny bubbles become trapped in the knee joint over time and then burst when the knee bends or extends a certain way it’s kind of like popping bubble wrap. Overall this process is safe and not something I would be concerned about however if the click is chronic and happens regularly it’s a bit of a different story. So if you are feeling discomfort, pain or instability we always recommend you seeing a physiotherapist to identify the underlying conditions.
Knee Osteoarthritis (OA)
If you are in your 50’s you may have Knee Osteoarthritis. Chronic inflammation of the joints results in cartilage breakdown, causing arthritis. As a result, you may experience cracks and noises in your knee joint.
We would suggest seeing a Physiotherapist to best identify the best rehabilitation approaches just to be safe due to age and the condition of the wear and tear of your joints.
Your kneecap can be injured by falling on your knee or in an explosive moment from pressure. Under these conditions, you may experience a knee crack while squatting. There are many possible causes for this condition
- Meniscus tears
- Chondromalacia patella
- Patellofemoral syndrome, or runner’s knee
In the case that you experience crunching or grinding while moving your knee, be sure to see a physiotherapist as it is not normal. The slightest delay and lack of attention can result in irreparable pain and damage to the knee.
Knees Clicking but No Pain
When you’re first warming up you may have some crack and pops in your joints so today we’re going through warming up which includes foam rolling and stretching. This will help loosen up those tight quads and muscles enabling better movement for your joints and muscles.
These stretches will help you with the clicks and pops
- Strengthen your quadriceps and gluteal muscles
- Help you with your squatting form
- Make you aware to stretch before applying a lot of pressure on the knees
If you are sitting most of the day or you’re overworking, your muscles they can get quite stiff so it’s important that we help improve the muscle elasticity. We recommend investing in a foam roller. A basic foam roller can cost less than $10.
- Placing the foam roller on the floor and placing your front quads on top of it.
- Make sure you don’t go over the knee cap and can reduce the pain level by putting more pressure on your arms.
- Move up and down slowly of the entire length of the muscle finding tight spots. Let it sit on thigh spots for a few seconds so it can work deeper into the tissue.
2. Deep Squat Stretch
- Sit in a squat position and hold a weighted dumbbell, gym plate or wall in the front of your hands. (helps with the stability of falling)
- For about 30 seconds to a minute focus on your core, glutes and ankles to stay balanced.
- Your goal is to eventually perform the deep squat position without any assistance.
3.Stretching quads with a rope (rope, conditioning band or dog leash)
- Laying on your stomach get a rope and wrap it around your foot
- Pull the rope over your shoulder leading your foot to move towards your glute area.
- Your front quad will feel a stretch and hold for about 45 seconds.
4.Knee Flexion Gapping Stretch
- Take one foot and sandwich the ankle behind the knee and let it sit for a few seconds
- To open up the tighter restricted muscle areas, rock gently sideways and feel the muscles loosen up from the ankle which will release tension.
- Try doing this for 2-5 minutes on each side.
Repeat these stretches over the next few weeks and see how you go. You will notice that you may achieve more range of motion or muscle elasticity in the coming days helping you with your squat. If you are experiencing light soreness in your routine there are certain foods that can help with inflammation as your body may be adjusting.
Foods that help with inflammation and joints
Among turmeric’s many benefits are its high curcumin content, which is a potent antioxidant and anti-inflammatory. People with arthritis might feel less aggravation because of the anti-inflammatory property of turmeric. Turmeric is thought of as a pain reliever.
Omega-3 fatty acids
Omega-3 fatty acids can reduce the number of inflammatory molecules and substances, including inflammatory eicosanoids and mediators. Adding popular foods like Salmon, Oysters, chia seeds, walnuts and flax seeds will help with fighting inflammation.
Looking for a Physio to help manage any concerns or pain in your body?
Primal Physiotherapy offers the best physiotherapy and rehabilitation for your needs. Clicks and pops are normal but as you have now learnt that stretches and correct mobility rehab exercises can help reduce them. You can visit us for a further assessment.
Book an assessment at your closest location here: https://primalphysiotherapy.com.au/