Creaking, clicking, or crackling in the knees and other joints may frighten us, but they don’t reveal a problem if they’re not accompanied by pain or swelling. In any case, exercising strengthens the knees and reduces crackles.
Knees or ankles may creak with the first few steps after prolonged sitting or lying down. Some people even voluntarily crunch their finger joints. But why do their knees creak? The causes can be several and we explain them below.
CRUNCHES IN THE KNEES: THE CAUSES
Knees can creak for several reasons:
BECAUSE OF THE SYNOVIAL FLUID
The most common cause of crackles or clicks is the performance of an unusual movement that demands the joint to perform beyond the usual, such as when we make the knuckles crack or make a gesture and the back sounds.
In this case the creaks are due to partial collapse of microbubbles found in the synovial fluid, the “oil” that bathes the joint and facilitates its functioning. These crackles are called crackles and in principle do not respond to any problem or cause harm. There is no reason to worry.
BECAUSE OF OSTEOARTHRITIS
Another cause is that the bones rub in the joint capsule, but this only occurs in advanced stages of age-related osteoarthritis, when the cartilage is badly damaged, and the noises are accompanied by pain and inflammation. It is therefore not the most frequent cause of creaking.
CRUNCHES ON THE KNEES: WHAT TO DO
When we feel a crunch, we immediately imagine that we suffer from osteoarthritis, rheumatoid arthritis or some type of injury to the cartilage or bones. Actually, if there is no pain or reduced mobility, there is nothing to worry about. However, to stay calmer, you can consult your doctor.
If the noise appears after a fall, a deformation, swelling or pain is appreciated, the visit to the doctor is justified. The traumatologist will examine the joint and may perform an MRI.
HOW TO PREVENT KNEES FROM CREAKING
By moving and working the joints throughout their range of motion we are stimulating the production of synovial fluid, the substance that acts as a “fat” within the joint so that the sliding of bones and cartilage is smooth. In addition, exercise strengthens the muscles that control joint movements.
Exercises that do not cause jumps or turns that are too abrupt (such as swimming, cycling or rowing) are especially recommended for the joints.
Sports that meet these conditions are swimming, cycling, water gymnastics, inline skating, yoga, tai chi or pilates.
It is highly recommended to combine these exercises with strength training with machines, weights, elastic bands or with exercises that use the weight of the body itself.
CAN YOU RUN IF YOUR KNEES CREAK?
If your knees don’t hurt, aren’t swollen, hot, or red, you can run with peace of mind.
In fact, even if you suffer from osteoarthritis, you can run and doing so can reduce pain and the progression of the disorder. This is demonstrated by a study conducted in the United States with 1203 patients over 50 years for 8 years: running helped them reduce discomfort.
Jogging leads to a positive adjustment of all structures of the lower musculoskeletal system. Muscles develop and are better able to absorb shocks and vibrations. Passive elements such as tendons, ligaments and bones also become more resilient. Physical exercise is the best way to protect yourself.