Knees popping are usually not a cause for concern. Often the sound is caused by the cartilage of the joint becoming rough and rubbing against something. However, roughness and rubbing can lead to the loss of cartilage in the knee, leading to osteoarthritis. If you are worried about a sound you have never heard coming from your knee, see your doctor. Otherwise you can follow the steps in this guide to improve the health of those joints, for example by resting them with a healthy lifestyle, strengthening the leg muscles and fixing problems before they get too bad.
Steps
Part 1 of 3: Stretching and Strengthening the Legs
Step 1. Stretch your muscles by doing calf exercises
Sit on the ground, holding a tennis ball under one of your calves. Put the other leg on top of the first. Slide your calf up and down on the tennis ball. If you feel a tense point, move your foot up and down for about 30 seconds.
- This exercise helps to stretch the calf muscle. If these muscles are tense, they can put pressure on the knee, even going so far as to misalign the kneecap.
- Try this exercise 6 times a week.
Step 2. Work on the places in the iliotibial band that hurt to stretch the ligament
Lie on your side, placing a foam roll under your thigh. Slide the leg up and down, from the hip to the knee. If you feel pain in one spot, spend more time massaging it.
- This ligament runs from the thigh to the shin. It can sometimes stretch in places, pulling and putting pressure on the knee.
- Massage the painful spots for 30-120 seconds at least 6 times a week.
Step 3. Try a hip flexor release exercise to stretch those muscles
Tape two tennis balls together to make a larger roll. Lie prone on the ground, placing the roll under your hip, just below the bone. Lean on the balls as much as possible and lift the calf of that leg off the ground, keeping the knee at 90 degrees. Move your leg from side to side for about 30 seconds.
The hip muscles also contribute to proper knee alignment. If they don't work well they can cause problems in these joints
Step 4. Try strengthening your quadriceps
Sit on the ground with your legs stretched out in front of you. Contract your quads, using your hand to check that they are tense. Hold for 8 seconds, then release the tension for 2 seconds.
- The quadriceps are the muscles of the front of the thigh; boosting them can help prevent other knee problems.
- Complete 30 reps.
- Aim to do workouts to build these muscles 2-3 times a week.
Step 5. Do straight leg raises to work your quadriceps
Lie on the ground on your back, keeping one leg stretched out in front of you and the other bent at the knee. Squeeze your quads and twist your leg on the ground slightly outward. Lift it off the ground about 6 to 8 inches, then bring it back down.
Start with 2-3 repetitions and work your way up to 10-12
Step 6. Do wall squats to strengthen your quadriceps
Keep your back against the wall and your feet about 30-60cm from the wall. Using the wall support, lower yourself to a sitting position. If you can't, don't try too hard. Hold the position for 20 seconds.
Try 10 reps
Step 7. Swim regularly to make your quads stronger
Swimming is a great way to build those muscles without straining your knees, so try to integrate this exercise into your training program. Try swimming for 30-45 minutes 3-5 days a week.
If you don't like swimming you can try water aerobics
Step 8. Practice walking on flat ground
Walking is a great way to build your quads. However, if you are starting to have knee problems, avoid sloping paths, especially if your problems are structural.
- Try walking in the malls or on the indoor slopes.
- Walk for one or more of your 3-5 training days per week. Try doing this for 30-45 minutes.
Step 9. Take a bike ride
Cycling is another low impact exercise to strengthen the quadriceps. Traditional exercise bikes and bikes offer the same benefits, but you should avoid advanced spinning courses if you are not in good shape. Start slowly and at a steady pace.
Add this exercise to your training program on one of the 3-5 weekly training days. Try cycling for 30-45 minutes
Part 2 of 3: Consult Your Doctor
Step 1. Watch out for knee pain
If you start to have problems with your knees other than hearing them snap, you should see a doctor. Pain can be a symptom of other conditions, such as osteoarthritis.
Osteoarthritis progressively worsens over time, and treatments can help stop this process. Talk to your doctor about how to treat this condition with diet and exercise
Step 2. Note the swelling around the knees
Fluids within the joints can lead to swelling. This symptom, especially if accompanied by pain, can indicate a knee problem that requires treatment. If you notice that your knees are swollen, schedule a visit to the doctor.
Swelling can be a symptom of osteoarthritis and other conditions
Step 3. Notice the stiffening of the knees
Joint stiffness, that is, difficulty in bending the knees, can also indicate the development of a disorder. Specifically, it is a common symptom of osteoarthritis and rheumatoid arthritis.
Step 4. Check if your knee is warm
Some conditions (such as rheumatoid arthritis) make joints hot. You may also notice redness in the area.
If you notice these symptoms, schedule a visit to your doctor
Step 5. Seek immediate medical attention for sudden injuries
If you experience sudden pain or your knee gives out, see a doctor right away. Go to the emergency room if you experience severe pain, can't stand, or if you notice sudden swelling.
- Go to the emergency room even if one of your limbs looks deformed or if you felt a "pop" when you got injured.
- For immediate pain relief, take a non-steroidal anti-inflammatory drug, such as ibuprofen.
Step 6. Wait for the physical exam
Usually the doctor will start with a physical exam. For example, he could touch the knee to see if it is swollen. It will also ask you what your medical history is and why you are being examined.
Tell your doctor why you went to him: "I hear new crunches and pops coming from my knee. I have read that in most cases these are harmless symptoms, but they can also indicate an onset of osteoarthritis. I wanted to undergo a check-up for do not take risks"
Step 7. Ask your doctor if you need to take an x-ray
Knees that snap are not a problem, but in some cases they can indicate an onset of osteoarthritis. Ask your doctor if it is appropriate to check the situation with an x-ray.
- Your doctor may also request a bone scan, MRI, CT scan, or biopsy to diagnose your condition.
- Your doctor may also recommend that you see a sports medicine expert for a more thorough diagnosis.
Step 8. If you have osteoarthritis you will need to take over-the-counter medications
If your doctor comes to this diagnosis, he will prescribe simple pain relievers like acetaminophen and aspirin. He may also suggest ibuprofen to reduce inflammation.
Step 9. Discuss the use of supplements with your doctor
Some products, such as Boswellia serrata and ASUs (avocado and soy unsaponifiables), can give you relief. However, their main effect is pain reliever and only a few researches support their effectiveness. If you want to try a supplement, ask your doctor for advice.
Part 3 of 3: Rest Your Knees
Step 1. Lose excess weight
Being overweight adds pressure to your knees, so it can make conditions like osteoarthritis worse. If you start losing cartilage, losing weight can help slow the progress of the disease. Start eating a healthy, balanced diet that includes lean proteins, fruits, vegetables, whole grains, and low-fat dairy products.
- For meals, fill half your plate with fruit and vegetables. About a quarter of your plate should be a palm-sized serving of lean protein. Fill the rest with whole grains and eat a portion of low-fat dairy as a side dish.
- Cut back on sugar-rich drinks and snacks, as they increase your calorie intake without giving you a lot of nourishment.
- Aim for 30 minutes of physical activity most days.
- Calculate your body mass index (BMI) to figure out how much weight you need to lose.
Step 2. Wear sneakers when you train
When engaging in a high-impact activity, such as running or aerobic exercise, wear footwear designed for sports. Shoes of this type absorb impacts better than others, relieving the pressure on the knees. Make sure you have them adjusted to the shape of your foot by a professional at a sporting goods store for maximum support.
Stiletto heels and high heels in general are very bad for your knees, so always avoid them if possible
Step 3. Keep your back straight and strengthen your core muscles
If you are always hunched over, you increase the pressure on your knees, while a correct posture helps to lighten the load. To improve your overall posture, work on strengthening your core muscles.
- Use an app to remind you to keep your back straight and set reminders throughout the day.
- Try planks to strengthen your core. Lie prone on the ground, with your forearms parallel to the floor. By contracting the core muscles, lift off the ground. Rest only on your forearms and toes, keeping your body in a straight line, holding the position for about 30 seconds.
- Consider taking a yoga or Pilates class, which can help build your core.
Step 4. Avoid sports that put you at risk of knee injuries
Clash sports, such as hockey and rugby, as well as contact sports, such as football and basketball, are more dangerous for the knees. If you run the risk of developing problems with these joints, avoid those sports.
Step 5. Take 100-300 mg of Vitamin E per day
This vitamin can help slow the progress of knee conditions, such as osteoarthritis. Most people can take this dose of vitamin E every day without any side effects. However, always ask your doctor for advice before taking a supplement.
Advice
If your knees aren't the only joints that snap at you, look for ways to reduce the noises that others make
Warnings
- Always consult your doctor before starting an exercise program.
- Don't ignore knee problems, such as sudden, intense pain when playing sports. It is always best to visit a doctor.
