Have you ever stood up from a chair, taken a step, or bent down to pick something up, only to hear a popping sound from your knee? It might catch you off guard or leave you wondering if something is wrong. Let us break down what causes that mysterious knee popping and explore how knee bracing, along with some practical tips, can help you do more in life without your knees holding you back.
What Causes the Popping Sound?
Knee popping or crepitus, can happen for a variety of reasons. Sometimes it’s completely harmless, while other times, it may signal underlying issues. Here are some causes of knee popping:
- Cartilage Wear and Tear: Over time, the cartilage that is meant to cushion your joint can wear down, especially if you’ve had a past injury or live an active lifestyle. This can lead to more noticeable “popping” and, in some cases discomfort.
- Meniscus Injury: The meniscus is a piece of cartilage that acts to absorb shock in your knee. If it is damaged, you may hear popping along with experiencing pain, swelling, or feeling like your knee is locking up.
- Ligament or Tendon Movement: As you move your knee, tight tendons or ligaments may shift slightly over the bones creating a “popping” sound. This is often harmless and usually, there is no pain associated with this movement.
- Gas Bubbles: Your joints contain fluid that helps lubricate the joint. When gas bubbles form and then pop within the fluid, you will hear a popping sound. This type of popping is usually harmless and also painless.
Should I Be Worried About Knee Popping?
Knee popping on its own is not always a cause for concern. However, if you experience any of the following along with the popping sound it may be time to consult a healthcare professional.
- Swelling or pain
- Locking or catching when moving
- Difficulty walking or bending your knee
- Instability or giving away
These symptoms could indicate more serious issues like a ligament/tendon injury, meniscus tear or arthritis.
How Can a Knee Brace Help?
While bracing won’t stop the popping sound, it can help with:
- Stability: If your knee feels weak, or prone to give away, a brace can provide extra support to keep it steady.
- Injury Prevention: For those who have experienced previous knee injuries, a brace can offer added protection during activities, which can reduce the risk of re-injury.
- Pain Relief: Certain braces help to offload pressure from specific areas of the knee, which can reduce discomfort caused by arthritis or overuse.
Tips to Keep Your Knees Happy
Along with using a knee brace, here are some simple things you can do to keep your knees happy and keep you doing more in life:
- Maintain a healthy weight: Extra weight can put additional stress on your knees. Even a small weight change can have a big impact.
- Warm-Up Before Activities: Taking a few minutes to stretch and warm up the muscles before exercise can help protect your knees from injury.
- Strengthen Your Muscles: Strong muscles around the knees help to support the joint and reduce strain.
- Listen to Your Body: If your knees are telling you to slow down, take a break. Rest is just as important as the activity.
- Consider Custom Orthotics: Sometimes, knee pain is directly linked to foot alignment. A BioPed clinician can assess if custom orthotics can improve your alignment and reduce knee strain.
Visit a Clinic Today
If knee popping is accompanied by pain, swelling, or instability, do not ignore it! Your knees are designed to move. Taking steps to care for your knees today can help you do more in life tomorrow.
