Crunches in the knees: why it happens and what to do to avoid it

knees or ankles they can creak with the first steps after sitting or lying down for a long time. Some people even voluntarily crack their finger joints. But, why do the knees creak? The causes can vary and we explain them below.

crunches in the knees: the causes

Knees can creak for various reasons:

due to synovial fluid

The most common cause of popping or popping noises is performing an unusual move that demands a performance beyond the usual from the articulation, as when we crack our knuckles or make a gesture and the back cracks.

In this case the creaks are due to partial collapse of microbubbles They are found in the synovial fluid, the “oil” that bathes the joint and facilitates its function. These crackles are called crackles and in principle they do not respond to any problem or cause damage. There is no reason to worry.

due to osteoarthritis

Another cause is that the bones rub against the joint capsule, but this only occurs in the joints. advanced stages of osteoarthritis age-related, when the cartilage is badly damaged, and the noises are accompanied by pain and inflammation. It is therefore not the most frequent cause of cracks.

crunches in the knees: what to do

When we feel a crunch, we immediately imagine that we are suffering from osteoarthritis, rheumatoid arthritis, or some type of cartilage or bone injury. Actually, if there is no pain or reduced mobility, No need to worry. However, to stay calmer, you can consult your doctor.

If the noise appears after a fall, a deformation, swelling or pain, 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 making the joints work through their full range of motion, we are stimulating the production of synovial fluid, the substance that acts as a “grease” inside the joint so that the sliding of bones and cartilage is smooth. In addition, when exercising, the muscles that control the movements of the joints are strengthened.

The exercises in which they do not occur jumps or turns too sharp (such as swimming, cycling or rowing) are especially recommended for the joints.

Sports that meet these conditions are swimming, cycling, aquafit, 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 the knees do not hurt, are not 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 progression of the disorder. This is demonstrated by a study carried out in the United States with 1,203 patients over 50 years of age for 8 years: running helped them reduce discomfort.

Jogging leads to a positive fit of all structures of the lower musculoskeletal system. Muscles develop and are better able to absorb shock and vibration. Passive elements such as tendons, ligaments, and bones also become stronger. Physical exercise is the best way to protect yourself.

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