Clicking, Popping Joints—Should you worry?
Important tips for keeping your joints healthy
Does this sound familiar?
You lift your leg to walk upstairs or get off the couch.
Or move your leg during a core exercise.
Or you tried the leg swings from last Fridays issue and POP goes the weasel, er your hip 😜
Loudly!
It feels like something shifted inside the joint.
“What’s going on?”
“Should I be worried?”
It’s strange and confusing to hear popping and clicking sounds when you move.
And it’s 100% natural to be concerned that you just hurt something or you’re doing damage somehow.
So, we’re going to help you discern when to take these noises in stride and when they could indicate potential injury.
Why This Matters
You deserve to move with confidence—not tiptoe through midlife in fear. Because here’s the truth: avoiding movement out of “fear aversion” ends up causing far more harm than the injury you’re worried about. Let’s sort this out.
FITNESS SIMPLIFIED
The main question is:Is it a joint injury — or is it just noise?
Quick anatomy sidebar:
💡 Your bones are NOT perfectly smooth.
💡 They have normal ridges and grooves.
Therefore, as your soft tissues (muscles or tendons) move over them, you may hear clicks, pops or clunks.
The most common occurrences are not a signal of injury.
Rather a reminder to continue to work your muscles and tendons in appropriate ways for better overall mobility.
Fitness Tip to Boost Joint Health
Stretch & Strengthen Muscles around Joints
When should you be concerned about the noises you’re hearing from your joints?
If pain is involved.If the noise is associated with some level of pain, then there is irritation or micro-damage happening.
Stop doing that movement.
But, on the contrary,if there is no pain involved, then there is no cause for alarm.
However, the popping and clicking could be a clue.
Let’s focus on the hip joint as an example:If the front of your hip clicks when you bring your knee up or down—it could be a sign that your hip flexors are tight and need some ❤️
Stretching and foam rolling your tight muscles can help reduce the snapping sensation.
Check out this video for some moves to help loosen up those tight muscles.
Dynamic Moves for Hip Pain Relief
- Roll to release tension (30 seconds/side): Position roller directly under the hip and roll back & forth to release tension in muscles above hip and down toward inner thigh; Repeat on opposite hip.
- Dynamic Hip Flexor Stretch (8-10 reps/side): Get into half kneeling position, tuck tailbone under and press hip bone forward, then release back feeling tension release in hip.
- The rolling and stretching should feel “productive” not “painful”. If you can’t take deep breaths as you’re releasing the tension, it’s too intense.
Extra tip: Perform daily as part of your warm-up and/or cool down. Releasing extra tension by rolling out and dynamically stretching a muscle group can make your joints glide more smoothly during your entire workout.
Did You Know...
- Experiencing a “clicking” sound in the front of your hip is so common that it’s often referred to as Snapping Hip Syndrome.
- Repetitively doing the same movement that causes the clicking noise can eventually lead to aggravated and inflamed tissues. Try changing the angle or the amount of the motion in order to decrease the clicking.
- Pain connected with the movement that causes the clicking should be heeded. If a joint or motion does feel painful, avoid doing that exact movement for now - it could make it worse or delay the healing process. However, it is important to continue doing any other motion with that joint that feels fine.
NUTRITION SIMPLIFIED
Does all this talk of creaky joints having you thinking about oil?
Same!
(I have visions of the Tin Man creaking his way up the Yellow Brick Road in Oz 😂)
But, let’s focus on dietary oil (or fat) for now.Specifically, how misunderstood it STILL is (thanks a lot, low-fat era!)
Your body needs fat to function well.
Fat is a crucial element in support of hormone transport, cell structure and nerve function.
The key is balance.
Nutrition Tip to Boost Joint Health
Balance Your Dietary Fat Consumption
There are three main types of dietary fat:
👉 Saturated - Enjoy, but not too much
• Often come from fried & processed foods, animal sources (butter, cheese, fatty cuts of meat, poultry skin), along with some plants (i.e. coconut oil), typically solid at room temp
👉 Monounsaturated (MUFAs) - Your daily go-to
• Associated with supporting heart health and improving cholesterol; olives, avocado, nuts, seeds and variety of oils (olive, avocado, canola, sunflower oil)
👉 Polyunsaturated (PUFAs) - Fuel for your brain and mood
• Plays a role in brain function, inflammation regulation and cell health; Omega-3 sources are fatty fish (salmon, mackerel, sardines), flaxseeds, chia, walnuts; Omega-6 sources are sunflower, safflower, corn oils plus many nuts and seeds
The key is to eat these 3 types of fat in balance.
The more variety and balance, the better your body will feel.
Read through those categories again. 👆
Lately, have you been eating too much of one type while neglecting another type?
PUFAs—specifically the Omega-3’s—tend to get missed.
This easy breakfast is a great way to boost your PUFAs with chia!
Tropical Chia Pudding
More ideas to Balance Dietary Fat Daily
- Broil Salmon and top with pesto, made with olive oil, basil, parmesan cheese and walnut instead of typical pine nuts.
- Make steak tacos with lean flank steak, grilled and topped with fresh avocado & cilantro salsa; eat with grilled corn tortillas vs. fried.
- Make your own salad dressing: 1/4 c apple cider vinegar, 1/4 c olive oil, 1 tsp honey, garlic, 1/4 tsp Dijon mustard, 1/4 tsp sea salt & pepper to taste. Top on salad with your favorite dietary fat add-ins.
MINDSET SIMPLIFIED
Many of us women barrel through life, paying very little attention to what our body is trying to tell us.
We’re really good at pushing through pain.
While at the same time, panicking about issues that may be insignificant (that clicking hip!).
But, try to slow down and listen to your body better:
• Does it hurt?
• How does that movement feel?
• What does your body need more or less of?
Answer these questions and you’ll have the confidence to make better choices for yourself.
Mindset Tip to Boost Joint Health
Learn to Listen Better
THE TAKEAWAY
Your body is designed to move, grow and get stronger! The more you show up, put the time in to strengthen, stretch, and nourish your body, the more capable and empowered you will feel. You deserve to move with confidence, not shrink back with hesitation!
- Stretch & Strengthen Muscles around Joints
- Balance Your Dietary Fat Consumption
- Learn to Listen Better
ADDITIONAL RESOURCES
Self Care Simplified podcast
328. STOP Feeling Old! Reverse Mobility Loss & Improve Joint Health to Feel Younger!
377. When to be Concerned About Joints “Popping & Crackling”
424. Unlocking Fascia: The Secret Key to Lifelong Energy & Health with Anna Rahe
SPECIAL RESOURCE
If your hip DOES hurt, these stretches and tension release strategies will help right away. I've put together four simple stretches you can do almost anywhere to help instantly relieve your pain and tightness.
Stretches for Deep Hip Pain Relief
Until next week... Be strong
