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How Do I Get Rid of Knee Noise? Stop Cracking, Popping, and Grinding

If your knees make popping, cracking, crunching, or grinding sounds, watch the video below to learn what's causing them and how to get rid of knee knee noises.

Knee Pain Guide by Knee Pain Specialist Dr. Dave Candy. More 4 Life, St. Louis, Manchester, Ballwin, Chesterfield, Des Peres, Ellisville, MO Learn to relieve: knee pain when going up and down stairs, knee pain when sitting, knee pain when walking, and more!

What Causes Knee Noise?

Knee noise can be caused by several factors.

If you hear occasional popping or cracking when you first get up, it may simply be air being released from the joint capsule, similar to cracking your knuckles.

This is harmless and usually subsides quickly.

Persistent grinding or crunching sounds, especially during activities like squats or walking downstairs, often indicate mechanical issues in the joint.

Common causes include the kneecap (patella) being compressed against the thigh bone (femur) or tracking incorrectly within its groove.

Is Knee Noise Serious?

Most healthcare professionals agree that if knee noise isn’t accompanied by pain, it’s generally not a cause for immediate concern.

However, it can signal underlying mechanical issues. Addressing it early can prevent potential problems down the road.

How to Stop Knee Noise When Squatting

To reduce knee noise during squats, focus on minimizing kneecap compression and improving your alignment.

To do this shift your weight more toward your heels in order to engage your glute muscles rather than relying solely on your quadriceps.

How to stop knee noises when squatting

This reduces the pressure on your kneecap.

Additionally, ensure your knees stay aligned with your toes.

Turn your knees out to stop knee noises when squatting

Slightly turn your knees outward and maintain proper foot positioning to avoid inward tracking, which can exacerbate grinding sounds.

How to Stop Knee Noise with Lunges

When lunging, keep your hip, knee, and toe in alignment. Avoid letting your knee collapse inward.

How to stop knee sounds when lunging Lunge (incorrect)

Shift your weight slightly back toward your heel to decrease kneecap compression and engage your glutes more effectively. Avoid allowing your knee to to too far in front of  your toes.

How to stop knee sounds when lunging Lunge (incorrect)

Experiment with your positioning to find the angle where lunges feel smooth and noise-free, and gradually deepen your movement as your strength and control improve.

Reducing Knee Noise While Going Downstairs

Descending stairs often requires more eccentric control from your quadriceps, which can increase kneecap compression and noise.

To minimize this, strengthen your quadriceps' ability to lengthen under load (eccentric strength).

Practice stepping down with controlled movements, keeping your knees aligned.

How to stop knee sounds when going down stairs

Building strength and learning proper techniques can significantly reduce knee noise and improve joint health.

Need Help For Knee Pain?

If you live in the St. Louis area and need help to get rid of knee pain, tap the button below to request an appointment with one of our specialist physical therapists.

 

 

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