Some Thoughts…
On the average I have been running about 4 marathons a year. In the first few years, I still cannot feel the effects that it brings , but now slowly I am experiencing it. One of them is having a noisy cracking knee whenever I walk.
Although there were no pain experienced with the cracking sound, it got me worried whether I have some bone problem or fracture.
If you are experiencing the same problem, the good thing is there is nothing to be worried unless you experience pain with the popping sound. Most of the time it’s just the fluid that coats your joints being pushed through certain ranges of motion and therefore producing the popping sound.
Causes for the cracking sound
A cross overview of your knee joint
Tight or Misaligned Muscle: The sound is usually caused by tight or misaligned muscles which pulls the knee cap out of alignment. As time goes by, the imbalance causes the cracking and popping sound. The early stages are still okay, but as time goes by, this can be a potential threat to worn cartilage and also towards the arthritis state. The joint will slowly deteriorate over a prolonged period of time.
Uneven Cartilage : When age catch up on us the cartilage, tissue that covers the bones will develop uneven areas. These rougher surface develop friction against each other as they glide acrossAs we age, the tissue that covers the bones, called cartilage, can develop uneven areas. When we squat or stand, sounds come from these rougher surfaces gliding across each other. It could also be the tissue that connects bones to other bones, called ligaments, tightening as you move, or the joint lining moving over bones.
When the cracking sound comes with pain
Your ligament in the knee
- Meniscus tears: The meniscus is a rubbery C shaped disc that cushions the knee and act as a shock absorbent. The tear happens when there is a traumatic shock to your joints. This is usually caused by sudden twisting or when you engage in vigorous sports that cause the joints to be hurt. The meniscus also wears away as you age. Therefore it is important for older people to take care of their joints.
- Cartilage injury or wear: Cartilage is the soft bone layer that covers our bones. Sometimes, they can break due to aging or bad fall etc, these cartilage pieces will catch in the joint and cause knee to swell. Another case is when the cartilage start to wear thin or break down, this case is known as the arthritis. It is very common in middle aged and older people.
If you experience pain that comes with the popping sound, then it is time to visit the doctors for an X ray to see what is the next best thing to do.
What you can do to prevent hurting your knees or joints
Give your body a good stretch!
Although these practices will not 100% help you to prevent your joints from getting hurt, as people differ from each other in terms of flexibility and strength of your joints. But the following ways can help to alleviate or prevent the popping sound and also damages to your joints.
- Regular Exercise: Keeping your body nimble and strong is important. Keep your joints active by taking part in simple jogs or runs. try also squats and lunges with weights, this can also help to strengthen your knees and joints. Walking up hill or stairs will help to build muscles to support your knees.
- Warm Up : A lot of people overlook the importance of having to warm up before you exercise. With a cold muscle, the body is more susceptible to injury especially if you reside in cold countries. Simple dynamic warm ups like marching on the spot and jumps can help to warm up the body and get it ready for more intense exercises or training.
- Stretch yourself: Another activity that most athletes over look. You need to stretch yourself after exercises to help prevent injury and keep your body flexible. There are many of my runner friends who run long distance but never bother to stretch. This is especially bad if your running form is already not good. This will cause stress and unwanted tension to your body. You will be very stiff and one day you will realise you cannot even touch your feet with your fingers. A good alignment and flexible body can prevent falls and also aids your breathing which is very important for your body to function well. Even if you are in the office, do not always just sit down, make sure you move around from time to time and also give a cat stretch at your desk.