Q: Why does my knee crack when I squat? And is it bad?
—Will P., Chicago, Illinois

A: Joints and soft tissues can produce all sorts of sounds. From the percussion to the grating sound until the feeling of lightness Most of these sounds are subdivided by the word crepitus, which means “common sound”.

Just like when your knuckles are broken The noise from your knee is usually caused by something called cavitation. Cavitation is the result of a change in joint pressure that allows carbon dioxide, which normally dissolves in your joint fluid. Also known as synovial fluid—it comes out of the solution and gas bubbles form in the joint. This creates tiny openings in the joints, and as the cavity closes quickly, the bubbles “crack” and produce that familiar crackling sound.

in most cases There’s nothing to worry about. In fact, the theory that cracking your joints can lead to arthritis is definitely not supported by research.

Now, some people will notice a grinding sound in their knee joints when they crouch. If it doesn’t hurt, it’s classified as “benign creptius,” which is the same. nothing to worry about Many people have experienced this all their lives and never had any problems.

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If it’s painful, it’s a completely different story. under your kneecap The patella (patella) can rub in the front of your thighbone. (femur) is uneven. This weakens the cartilage below the kneecap and the front of the thigh bone and eventually wears off, causing it to hang loosely like a loose crabmeat. This loose cartilage can irritate the surrounding soft tissues of the knee joint. This can result in pain in the front of the knee by squatting, climbing stairs, or even sitting with your knees bent for long periods of time.

if this is the case physical therapy, or in the worst case Surgery will need to correct the condition so you can return to your normal activities.

If you’re still worried that you might need to do something to protect your knees. There are a few things you can do to make sure you keep your knees as strong as possible.

The knee is essentially a “dumb joint,” which relies on the normal functioning of the upper and lower joints to ensure their normal functioning. Use the following tests and exercises to meet your knee health needs.

1. Make sure you have normal ankle movement.

test: Stand in front of a wall with your right foot pointing towards the wall. About 4 inches from the wall (just put your left foot slightly behind your right), keeping your right foot flat. Bend your knees and try to touch your knees to the wall. If you can’t touch the wall without your heels off the floor. You will need to improve your ankle mobility. After you test our right ankle Do the same test on your left side.

Correction: to increase the mobility of the ankle Just use the test as your exercise. as you try to touch your knee to the wall Hold the stretch for five counts and repeat 20 more times. Do this 2 to 3 times a day until you pass the test.

2. Make sure you have a normal hip rotation.

Test 1: First, test your hip rotation. Sit in a chair with your hips and knees bent at 90 degrees, placing both fists between your knees. (So ​​that your thumbs touch each other) and gently squeeze your fist with both knees. Keep your feet as far apart as possible. By lifting the lower leg out to the side without causing pain. This will rotate your hips internally. Your shins should be angled approximately 35 to 45 degrees from vertical to indicate that you have normal internal hip rotation.

Test 2: Now test the external rotation of your hips. Cross your legs “manly style” so that your ankle is resting on the opposite knee. You should be able to do it comfortably and evenly on both legs for normal external hip rotation.

Correction: If you didn’t have hip rotation in either test You can use the test to fix the problem. Follow the same sequence for both hip rotation tests. Hold the test position for five times and repeat 20 times. Do this 2 to 3 times a day until you pass the test.

3. Make sure you have normal hip strength and stability.

test: Do a one-legged squat with one foot off the floor in front of you. Gently push your hips back, bend your knees, and sit down on a bench or an exercise chair until the thighs of your working leg are parallel to the floor. and then came back to stand without helping hands. If you can’t complete a one-legged squat or if your knee collapses inward as you crouch. You need to improve hip strength and stability.

Correction: One-legged squat Start with a shallow one-legged squat that you can easily control. and at the same time keeping the kneecap in line with the middle of the foot Keep increasing the depth of the squat until you can reach a parallel position in the set of exercises. Perform 1 to 3 sets of 8 to 12 reps as part of your normal pre-workout warm-up.

4. Work to maintain normal torso strength – durability.

Test 1: fixed rear extension Just attach your legs to the Roman chair or the back extension. Then align your body so that your body is in a straight line from head to toe (see photo, but you can wrap your arms around your chest. and find a station that allows you to hold your feet high enough to keep your body parallel to the floor.) You should be able to maintain this position. For Two Full Minutes For Regular Back Stretch – Endurance

Correction: If you can’t hold it for two minutes, do 1 to 3 sets of 6 to 8 reps of the back stretch, holding 5 to 10 seconds at the top. When this becomes easy Instead, hold the weight plates against your chest. Retest yourself every 2 to 3 weeks to see if you can hold the position longer.

Test 2: side plank Lie on your side with your legs straight. Lift the upper body to the forearm as shown in the picture. Raise your hips so your body forms a straight line from your ankles to your shoulders and hold them. You should be able to hold this position for 90 seconds on each side.

Correction: If you can’t hold it for 90 seconds, do 1 to 3 sets of 6 to 8 reps, holding 5 to 10 seconds at the top. If this becomes easy Lift your upper leg from your lower leg and hold it there. Test yourself every 2 to 3 weeks to see if you can hold this position longer.

Test 3: Plank. Let’s say it’s a push-up position. Instead, keep your elbows bent and the weight resting on your forearms. Your body should form a straight line from your head to your ankles. Brace your belly as if you’re about to be punched in the gut. You should be able to hold this position for two minutes.

correction: If you can’t hold for 2 minutes (your hips shouldn’t sag at any point), do 1 to 3 sets of 6 to 8 reps, holding 5 to 10 seconds at the top. If this becomes easy Lift one leg off the floor to repeat. Test yourself every 2 to 3 weeks to see if you can hold this position longer.