DIET AND FITNESS:

Why Do My Knees Pop? --- Causes
and Top 8 Natural Remedies
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January 24, 2013, last updated May 13, 2016

By Katrina Devine, Contributing Columnist




Popping sounds when you bend your legs or go down stairs
are often a natural and normal result of your joints moving.
But the popping sound can be loud, frightening and
embarrassing – you worry other people think you’re getting
old. And popping knees may also be accompanied by
discomfort or pain. What’s happening to make such a
popping noise? Knee popping could be caused by a number
of different issues. Do you feel pain when your knees pop?
Or is the sound simply annoying and disconcerting? Is there
anything you can do to cure and prevent knee popping?

Causes of Knee Popping

If your knee popping is not painful it is usually caused by
gas bubbles over your knee joint or the sound of your
ligaments or tendons moving. Gas bubbles form as a result
of joint pressure and they make a popping sound when they
burst – like popping bubble wrap. And sometimes the
ligaments and tendons – soft tissue surrounding your knee
joint – stretch and snap, making a noise. Both these cases
are not harmful and will usually resolve on their own in a
short time.

If you hear a loud pop in your knee when you are playing
sport or when you slip and fall, you could have suffered a
ligament injury. An injury occurs when the ligament gets
over-stretched and is torn, resulting in a loud popping sound
and pain. Experts estimate that one million people in the US
suffer sports injuries every year, according to the Victorian
State Study (Australia, 1996).

If your knees are popping regularly over a period of time
and you haven’t injured anything, it could be a sign of a tear
in the cartilage lining the knee joint. The popping comes and
goes as the torn pieces of cartilage move inside the joint and
you may feel pain.

Inflammation and irritation of the cartilage at the back of the
knee can result in friction in the knee cap, a popping noise,
and pain.

And even if you’re a couch potato you can still suffer from
runner’s knee - patellofemoral syndrome – where your
kneecap becomes badly aligned and creaks and pops when it
moves against the bone.

Is Knee Popping Associated with a Serious Condition?

Knee popping or crunching may sometimes be the fault of
arthritis. Arthritis occurs when the cartilage in the joint thins,
and the rough surfaces between the joint make a noise
when they move together.
Don’t continue to be embarrassed or distressed by your
popping knees. If your knees pop there is something you
can do about it. We looked at the different ways in which
knee popping can be cured, depending on the cause of the
popping problem.

Natural Remedies for Knee Popping




























1. Soft Tissue Massage for Popping Knees

When your knees occasionally pop it can be due to gas
bubbles or pieces of misplaced cartilage causing friction at
the joint. Remove the friction points with gentle massage. A
2011 study by the Royal College of Surgeons in Ireland,
Dublin found massage therapy helped improve joint function
and mobility in people with
osteoarthritis of the knee and hip.

You can also massage the knee joint using a tennis ball or a
foam roller, and extend the benefits to a full leg rub.

[Update:

You should always use gentle pressure when massaging
your knee joints. Never massage your joints when they are
in an unsupported position. The best way to begin your
massage is when your knee is completely relaxed and resting
on a pillow while you sit.]

2.
Combat Knee Popping with the Green-lipped Mussel

A popping sound coming from the knee is often caused by
inflammation in the knee joint, which causes pain and
crunching noises. The green-lipped mussel is full of omega-3
fatty acids and has been shown to reduce inflammation. This
is according to a 2000 study from the University of
California, a preliminary study which could demonstrate the
mussel’s powers for treating joint pain and noise.

Krill oil can also help to reduce joint stiffness.

3.
Strengthen Your Knees to Prevent Them from Popping

Strong knee joints are important in everyday life and
particularly as you get older, or when you play a lot of sport.
Weak knee joints may result in damage to the cartilage or
ligaments, causing popping sounds. Strengthen your knee
joint with well-executed squats. Lean back slightly and squat
down by first pushing your hips back then lowering yourself
down, keeping your heels on the floor.

4.
If Your Knees Pop, Switch Your Exercise

Runner’s knee and the accompanying popping sound can be
exacerbated by high-impact sports and activities such as
running (as the name implies), aerobics and tennis. Cut back
for a while on your high-impact activities and switch in some
alternative sports such as swimming, which put less strain on
your knee joints. Make sure your training shoes are well
cushioned and not worn.

5.
Tape Your Knee to Avoid Popping

A 2012 study from the Department of Physical Medicine and
Rehabilitation, Azienda Policlinico Umberto I, Rome, Italy
shows that a short period of taping the knee results in a
lessening of the symptoms of runner’s knee - patellofemoral
pain syndrome – and the associated popping sounds. The
study looked at 44 patients with knee pain and found two
weeks of taping along with a controlled exercise program
brought benefits.

6.
Ligament Injury Knee Popping and Proteolytic Enzymes

If your knees pop because you have torn ligaments in your
knee due to a sports injury, try taking proteolytic enzymes.
Proteolytic enzymes are primarily used to help digestion but
they are also believed to have anti-inflammatory effects and
reduce swelling. A 1990 study by M Baumuller, “The
application of hydrolytic enzymes in blunt wounds to the soft
tissue and distortion of the ankle joint—a double-blind
clinical trial [in German],” found that treatment with
proteolytic enzymes and bioflavonoids resulted in faster
healing of joint injuries by about 50 percent.

7.
Glucosamine for a Cartilage Tear

Damaged your knee and hearing popping sounds due to a
cartilage tear or injury? Try glucosamine, which according to
a 2003 University of Western Australia study helps people
with knee problems due to a cartilage tear. The supplement
reduces knee pain, and could cut down the popping noise.

8.
Treat Knee Popping Associated with Arthritis

If your knees pop frequently and the popping is associated
with pain, ask your doctor to check for arthritis, either
rheumatoid arthritis or
osteoarthritis.

There are several natural remedies that are said to help treat
arthritis, including fats called cetylated fatty acids. A 2004
study from the University of Connecticut applied a cream
containing cetylated fatty acids to the knee of osteoarthritis
sufferers.

The treatment resulted in improvements in the range of
motion and also the function of the knee. (Read more about
foods that reduce the pain and inflammation of arthritis.)








































Related:  
Knee Bursitis -Causes and Cures /  Hip Bursitis-
Causes and Cures / Frozen Shoulder -Tips to Relieve the
Pain/  Fibromylagia-An Ideal Diet / My Aching Bones / Hip
Fractures- How to Prevent Them/ Six Pack Abs-A Guided
Tour /Top 10 Foods That Fight Anemia / How Much Is Too
Much Salt? /Sugar-The Disease Connection / Are Diet Sodas
Bad for Your Health? / Ideal Breakfast for Diabetics / Ideal
Breakfast for Arthritis /Healing Foods Links /  Foods That
Shrink Your Waist / Foods That Lower Cholesterol/ VLDL-
The Other Cholesterol/ Foods That Reduce Blood Pressure

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Popping knees can sometimes indicate a
serious medical condition.