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Orthopaedic: How to get rid of popping knees

Updated: Nov 25, 2022

Have you ever heard your knee crack while you're walking or while squatting? Popping and cracking sounds usually aren't signs that something's wrong. You can generally feel the crunching or snapping sensation by placing a hand over the knee cap as the knee bends and straightens.

Occasional popping or cracking is normal and generally considered harmless. However, if the noise occurs regularly and is painful, it may indicate osteoarthritis, rheumatoid arthritis, or patellar dysfunction.

popping knee


Damaged Cartilage: Ever wondered why your knee would be making these noises? Cartilage, the tissues that cover our bones can develop uneven areas. The sounds come from these rougher surfaces gliding across each other.

meniscal tear

Meniscus Tears: 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.

regular exercise

Exercise Regularly: It's the golden rule of joint health- the more you move, the less stiffness you'll have. Whether you're reading, working, or watching TV, change positions often. Take breaks from your desk or your chair and get active to build muscle and support your knees.

If you're already exercising, slowly work up to harder, longer workouts.

Warm-up: An intense workout with cold muscles and joints can cause injury.

Keep your bones strong: Calcium and vitamin D can help. Dairy products are the best sources of calcium, but other options are green, leafy vegetables like broccoli and kale.

calcium deficiency

Wear well-fitting shoes: Wear shoes that fit right and are in good condition.

Stay at a healthy weight: You'll reduce stress on your knees. Being overweight is a major risk factor in developing early arthritis of the knee.

People who have regular, noticeable knee popping noises accompanied by pain and/or swelling are advised to visit The Knee Klinik and seek expert consultation. Give us a call on +91 755 865 0249 or +91 838 005 0249 or visit us at ​ or ​​ to schedule an appointment.

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