Why Are Your KNEES Noisy, Grinding?
Snap! Crackle! Pop! Grind!
Do your knees ever make so much noise that you wonder what they’re trying to say?
If your knees have started adding sound effects to everyday movements— squatting, standing, climbing stairs —
You are in good company!
So, let’s settle it - are noisy knees a harmless quirk or a sign you should worry?
JUST ONE THING
Crackling, popping, clicking and grinding sensations in a joint is actually called
➡️ Crepitus.
Crepitus has several causes:
👉 Air bubbles moving around and popping inside the joint - this is typically pain free
👉 Tendons or ligaments gliding and snapping over bumps on the bone - this could have pain if tissues are inflamed
👉 Osteoarthritis, which can cause the cartilage in the joint to deteriorate, creating more friction and even bone-on-bone rubbing - this is often painfulIf all you hear is noise, but you don’t have any pain—that’s ok!
It might be annoying, but you can confidently keep doing your exercise.
However, crepitus or not, making your knees stronger is ALWAYS a good idea.
Your JUST ONE THING for healthy knees
Strengthen Around Your Knees
Your knee joints endure a lot throughout the course of every day.
Strengthening the muscles above, below, behind and on the sides of your knees will help support them.
And may even help reduce those uncomfortable crepitus sounds.
👍These three knee strengthening exercises are great for all knees!Noisy or not.
Painful or not.
Give your knee joints some love and add these moves into your routine.
3 Moves for Bulletproof Knees
- Single Leg Bridge (8-10 reps/leg): While on your back, place one heel on the floor; Push through that heel to lift both hips up evenly; slowly set your hips back down with control and repeat. (Works the muscles behind your knee.)
- Single Leg Deadlift (8-10 reps/leg): Stand on one foot with your knee slightly bent; hinge forward at the hip while the other leg extends out behind you; use your standing leg to “pull” you back up to vertical. (Works the muscles behind and on the sides of your knee.)
- Step-Ups (8-10 reps/leg): Place one foot on a box or a stair; stand up strong through that leg, keeping your foot planted flat and knee aligned directly foot; lower back down with control. (Works the muscles above and on the sides of your knee.)
Extra Tip: If your knees hurt when you exercise, don’t avoid training them all together - that will make them worse. Simply do the same exercises with fewer reps and smaller movements (e.g. a shorter stair for step-ups 👆). This can help you avoid exacerbating the pain while still strengthening your knee muscles.
Did You Know...
- Crepitus comes from the Latin word for “creak”. Other examples of crepitus are popping your knuckles or cracking your spine (essentially releasing microscopic air bubbles in the joint).
- Not everyone with crepitus has osteoarthritis in their knees. And not everyone with osteoarthritis will experience crepitus, either.
- If your crepitus is associated with pain, swelling or discomfort, it would be a good idea to see your doctor. It could be time to have some imaging performed to determine if there are any underlying conditions that need further attention.
Until next week... Be strong💪
