Do you ever notice your knees making strange cracking or popping sounds when you bend or straighten them?
It’s actually very common and the knee in particular can be a very common joint to crack, but it can be concerning when it happens, especially if it hasn’t been happening previously.
In this post, I’ll run through the common causes for noisy knees so that you’ll know what’s happening to help you understand what causes these sounds, when they’re harmless and when they might signal a more serious issue.
Why your knee cracks and pops
Gas Bubbles
A common cause of knee noisiness is when little bubbles of air (typically nitrogen) build up in the fluid inside your knee and when you move these gas bubbles can pop due to pressure changes. This pop or “cavitation” is the same noise you can hear when you click your spine or your knuckles.
Once you have cracked your knuckles or had your spine manipulated you will be unable to click them again for approximately 15 minutes as this is the amount of time it takes for the gas bubbles to build up again.
The gas bubble cavitation is not harmful to the joints. Many studies have suggested that repetitive cracking of the joints does not lead to long-term damage or the earlier development of osteoarthritis.
Iliotibial Band (ITB) Syndrome
The ITB runs along the outside of the tight to the knee. Where it passes over the lateral condyle it can flick and create a click. Usually, this is pain-free. If this becomes painful then it has become ITB Syndrome.
Hamstring Tendons
The hamstring tendons cross at the back of the knee. When these flick across each other when straightening the knee it can cause a click. This is entirely harmless and does not usually lead to pain or discomfort.
If the is inflammation in the knee, the fluid-filled sac which sits in the back can become filled with fluid and now when the hamstring tendons pass across it, it can lead to a clicking or snapping sound or sensation. Again, this is harmless and usually pain-free.
Patellofemoral Pain
Occasionally the knee cap can cause a click or a pop when it comes into contact with the bones that surround it. This is often pain-free however should it become painful this is called Patellofemoral Pain Syndrome (PFPS).
All of the above reasons can lead to noisy knees. The conditions are not serious or harmful and people often live with these increased noises without any undue effect.
Occasionally a clicking knee can indicate a pathology that requires further intervention.
When to seek assistance with noisy knees
When a click or a pop is associated with a sharp pain this can indicate an injury to the knee.
If it is in the presence of inflammation, tenderness, lack of range of motion or strength then this can indicate osteoarthritis, ligament injury, scar tissue formation or meniscal injury.
If the pain has become persistent especially if occurring at other times, not just when the knee clicks, then further medical assistance should be sought.
Often conservative intervention such as Physiotherapy can help to resolve these issues.
If you are worried about your clicking or painful knees, you can contact me here to make an appointment.
Can you reduce Creaky Knee Noises?
- Stay active – regular exercise can help to lubricate the knees and make them less susceptible to being noisy.
- Lose weight if you need to. This will place less demand on the joints.
- Strengthen the muscles in the legs and gluteals. Stronger muscles help with joint stability.
- Consider taking some basic supplements for joint health such as Fish Oil, Curcumin and Glucosamine. These can help with natural joint health.
- Stay hydrated which will help with optimal functioning of the joints.
Conclusion
Noisy knees are common and often nothing to worry about but it’s important to recognise when to seek help. This situation is often easy to recognise. If the noise is accompanied by sharp pain or the knee starts to give way or lock then further help should be sought. If you’re unsure or would like some help with your noisy knees then feel free to reach out to me for help.
You can make an appointment to see me here if you’d like to chat to me about this.
Good luck!
