Not old yet, but my knees make a cracking sound. How can I deal with this?
Cracking sounds from the knee joints are a warning sign that many people often overlook. Especially those who are working and still feel healthy. But did you know that these small sounds could be a sign of a hidden สนใจสมัคร? คลิกที่นี่เพื่อเริ่มต้น abnormality? Which, if left untreated, could lead to premature osteoarthritis?
Especially in this era where people have to sit for long periods of time, exercise irregularly, or for some people. Exercise too hard, these are all risk factors that can cause knee problems. So how do you know what kind of knee cracking sound you have to be careful of? What is the real cause? And how can we prevent or solve this problem? Let’s understand and find a way to prevent it before a small problem escalates into a big one that affects your quality of life in the long run.
What does a cracking knee sound like?
Cracking knees are when you bend or straighten your knees. And the noise is usually caused by the joint itself or the tendons around the knee joint. They can be easily differentiated as follows:
- The sound of the knee cracking from the joint surface is originated from the surface of the bones in the joint rubbing together. There will be a ‘crackling’ sound like stones rubbing against each other during bending and stretching movements, such as when rising from a sitting position, walking, or bending down.
- The kneecap sounds from the joint not being locked in place. Especially the patella that may not be in its normal position and has moved out of the groove of the femur. This is often caused by an imbalance of thigh muscles. Namely the muscles in the front of the knee that are weaker than the muscles on the outside. Causing the patella to be pulled to the side until it moves out of the groove. When we bend the knee, the patella will be pushed back into its original place, making a ‘click’ sound.
- A popping sound is caused by very tight tendons around the knee or the muscles around the knee joint are so tight that the tendons that attach around the knee joint are under a lot of stress. Causing the joint to narrow and making a ‘pop’ sound. Which is the sound of air escaping from the tendons around the joint. The sound usually occurs when the joint is moved or pulled up, it is a popping sound that goes away and when moved again. It often stops making the sound.
What causes knee cracking?
In general, the knee cracking sound occurs in people over 55 years old, which is related to osteoarthritis. The characteristic of the sound is usually a cracking sound from the joint, but there may also be a sound from the surrounding tendons. This is because with increasing age, the body deteriorates over time. Along with the use of the joints, whether sitting, standing, walking, running, or jumping for a long time. Causing the cartilage surface of the joint to gradually become thinner. The fluid in the knee joint reduces and the joint surface rubs, causing the aforementioned sound. In addition. The friction causes the edges of the knee joint to gradually grow. Making the joint look bigger and starting to hurt.
However, if the knee cracks at a young age. It is usually caused by excessive use that causes abnormalities in various parts of the knee joint. Such as bone falling into a groove, cartilage erosion, or even the surrounding muscles and tendons being tighter than normal.
Furthermore, if there is too much or too little use that causes muscle imbalance. It will cause more noise in the knee joint.
What causes knee cracking during work?
Teenagers or working adults who have knee cracks are usually not caused by degeneration. But by overusing the knee joints, along with muscle imbalance (Muscle Imbalance). Especially in the muscles around the knee, hips, and core muscles. Which are considered muscles related to knee stability (Knee Stabilizer).
If these 3 muscle groups are weak or very tight. It will cause abnormal weight transfer while standing and walking, and the various forces will absorb (Force Loading) on the knee joint more than normal. Causing structural abnormalities in all 3 types as mentioned above and making noises from the knee joint.
If the joint use is not managed correctly from the beginning, it will cause pain during use. Disrupt daily life, including exercise and sports, and also cause the knee joint to deteriorate faster than it should.
Risk of knee cracking
There are several risks of developing a cracking knee in working-age people. Including overusing the joints. Such as in regular high-impact exercises without stretching or strengthening the muscles that support the knee joint and other related muscles. Such as the hips and core. An example of this group of people is runners who do not do other exercises to strengthen their muscles.
Low Physical Activity
Especially those who sit and work for long periods of time each day. Causing the lower back, abdomen, hips and leg muscles to tighten and become weak. These three muscles have an effect on supporting the knee joint (Knee Stability).
If this group of muscles is not strong and is not balanced, when we stand or walk. The weight will be absorbed by the knee joint more than normal continuously and there will be a noise in the knee joint as mentioned above.
Those who have never done exercises to strengthen the thigh muscles before and have weak thigh muscles. If there is an activity that requires a lot of standing and walking or frequent jolts.
The front thigh muscles tend to be imbalanced and can easily cause the patella to move outward and make a noise when bending the knee.
Accidents to the knee joint
If an accident occurs to the knee joint or a history of injury. Tearing of the ligaments and cartilage in the knee joint, if not treated or physically treated properly. Will cause a noise in the knee joint and lead to faster knee degeneration.
What should I do if I start to hear a cracking sound?
When you start to hear a noise in your knee joint. The first thing to notice is whether there is pain or abnormal walking. If there is, you should start to see a doctor for examination and diagnosis. Because pain is often a sign of inflammation in any structure in the knee joint. When treating the inflammation, the noise in the knee joint may go away. But if it does not go away, you have to fix the risk factors that may exist as mentioned. Such as using or exercising in the right way. But if there is no knee pain, you can fix it yourself by adjusting your behavior.
Start by taking care of your muscles by doing stretching exercises around your knees and hips, such as the quadriceps stretch with a straight knee and a bend to touch your toes, the standing knee bend and grab, the calf stretch with a wall push-up or lying down pulling a towel, the hip stretch with a figure 4 and hug, etc.
Take care of your muscles by doing exercises that strengthen the muscles around your knee, such as quadriceps exercises. Sit on a sturdy chair with your knees straight and your ankles bent. You can hold a soccer ball between your knees while doing this to further activate your inner thighs. Exercises for the muscles around your hips, such as bridging or clamshell exercises, can be done for 10-15 seconds and then rest. Do 30-50 repetitions per side. Try to get more physical activity and sit for shorter periods of time if you can.
If exercising or playing sports, there should be an alternation of joint and muscle use, alternating sports to reduce continuous and repetitive impact on only one knee joint, such as alternating running and swimming. There should be a rest day to allow the joints to recover properly. In addition, stretching and weight training of the core muscles, hips, legs, and other parts are also very important for people who work in the office or play sports to reduce the chance of muscle imbalance, which is the cause of office syndrome and sports injuries, including knee pain and knee cracking.
In adjusting behavior and exercising these 4 points, people of all ages can start doing them, even if they do not have symptoms of knee cracking or knee pain. This is to prevent knee cracking or knee degeneration before the right time. However, if doing so causes symptoms to worsen, it is recommended to see a doctor or specialist for treatment, including adjusting posture and adjusting the exercise program to be not wrong and not too heavy.
In conclusion, the symptom of ‘knee cracking’ in working age is not dangerous, but it is a warning sign that you need to start taking care of your body more. Because if you leave it as you get older, it may cause premature knee degeneration. If you start exercising correctly from today, you will not only be able to solve the problem of knee cracking, but you will also improve your health in the long run.