There are some cases where you feel like you have to snap a knee. This is usually a completely normal episode that does not indicate joint problems and can be resolved very easily; an intentional movement of the leg and, in some cases, a simultaneous pressure is enough. However, if you feel pain and discomfort when your knee snaps, it's important to see a doctor, as it can be a symptom of a medical problem that requires treatment.
Steps
Method 1 of 3: Bend the Knee so it Pops
Step 1. Sit in a chair or lie on your back
If you want to snap your knee in a gentle and controlled way, it's best to take all the pressure off the joint off. While sitting or lying down, you can move it voluntarily and control exactly the moment of the snap.
Step 2. Straighten your leg
Stretch it out as much as possible. Doing so brings the joint to its maximum extension position and it can happen that the ligaments and patella move enough away from the leg bones to move air into the joint and cause a snap.
This movement may be enough to snap the knee
Step 3. If necessary, bend the leg
If the knee does not snap as a result of simply extending the leg, bring the joint to the opposite position. If you are sitting, simply bend your lower leg towards the chair. If you are lying down, raise your knee in the air and bring your foot towards your buttocks.
- To fully contract the joint while sitting, move your buttocks forward towards the edge of the chair. This allows you to bend your knee more.
- Fully bending the leg causes the bones and ligaments to move against each other, causing a snap as the ligaments pass over uneven bones and air moves within the joint.
Step 4. Straighten and bend your knee until it clicks
It may take several attempts to achieve the desired result. Just make sure you do the maneuver slowly so that you can stop if you feel any pain or discomfort.
If you can't snap your knee with this motion, you need to put some pressure on the joint
Method 2 of 3: Use Body Weight to Snap Knees
Step 1. Position yourself to perform a lunge
Stand with your legs hip-width apart. Bring one foot back and bend your knees. You should step back long enough to allow the front knee to stay above the ankle when you bend over. The back knee should stay in line with the hip as you bend it.
Get into the correct position so that you don't get injured while putting pressure on your knees
Step 2. Take a slow, controlled lunge
Lower your body enough to bring your back knee closer to the floor, but don't touch it. As you descend, you should keep your front foot flat on the ground, while you should bend your rear foot, so that only your toes are in contact with the floor.
Putting pressure on the knee as you try to snap it causes the ligaments and bones to move to slightly different positions than when you do the movement without the additional weight. This small variation may be enough to pop the joint
Step 3. If necessary, try squats to snap both knees
Keep your legs hip-width apart, then slowly lower your torso. Make sure you move slowly and in a controlled manner so that you can stop if you feel pain.
- Squatting like this allows you to use your body weight to contract the knee more than you can without weight. This position can be extreme enough to snap a knee that you insist on resisting.
- It is important to perform squats carefully and in a controlled manner. If you don't control the movement and let your body go down too quickly you can get injured.
Method 3 of 3: Reduce the Need for Knee Cracking
Step 1. See a doctor
If you often feel the need to snap your knees and especially if this sensation is associated with pain, you should see a doctor. Your doctor will be able to detect any problems and recommend the best treatments.
- While it is normal for joints to snap from time to time, the need to always snap the knee can indicate a problem with worn cartilage, a rupture of the meniscus, or the onset of arthritis.
- In many cases, possible treatments include medications, physiotherapy, and, for more serious problems, surgery.
Step 2. Take anti-inflammatories
In many cases, the snap of the knees occurs when the bones are not in the correct position due to inflammation. If you reduce the inflammation, you will feel less need to snap your joints.
- You can take over-the-counter anti-inflammatories, such as ibuprofen.
- Talk to your doctor if you feel that an anti-inflammatory that requires a prescription may be more effective for your problem.
Step 3. Do low impact knee exercises
While you may be tempted to stop moving a knee if you always need to snap it, it's important to keep using it. Below you will find some examples of low impact exercises that are good for the knees:
- I swim.
- Cycling.
- Water aerobics.
- Elliptical.
Step 4. Minimize activities that stress the knees.
Some exercises are great for keeping these joints healthy and flexible, while others are especially dangerous for already bad knees. Avoid activities that subject your legs to intense impact, such as running.
