- Joint creaks are often normal and can result from gas bubbles, tendon movement, or cartilage wear.
- Maintaining proper posture, regular exercise, stretching and low-impact activities will help reduce these joint “noises.”
- If the creaking is not accompanied by discomfort or pain it is most likely harmless. If not, better to have a checkup with a specialist.
How many times after bending at the knees to tie your running shoes, as you stood up did you hear suspicious noises? Or while you were doing a squat did you hear any squeaking or rather creaking sounds coming from your knees or ankles? It happens to me when I try to mobilize my spine lying supine on the mat while bringing my knees to the right and left. It is a strange but at the same time pleasant sensation, like when you finish a treatment at the massage therapist. But what is it caused by?
Some possible causes
Let’s assume that you’re not falling apart; it’s a fairly common phenomenon that can depend on several factors:
- can be caused by the (synovial) fluid that keeps the joints lubricated, which, as a result of the formation of small gas bubbles, would “crush” them causing a popping-like sound, just as when we deliberately snap our fingers;
- may depend on the sudden movement of tendons or ligaments that slide over bony structures or another part of the joint, generating that typical creaking-type noise, as in the case of knees;
- Age may also be a possible cause as the cartilage lining the joints may thin, causing the joint surfaces to rub against each other, consequently causing the creaking.
To every cause its remedy
In general to try to contain the “creaking” phenomenon what you can do, apart from regular physical activity, is to try to maintain correct posture and avoid sudden movements. Always consider that if the creaking does not cause you a feeling of discomfort or pain it will probably be harmless. Consider it a simple settling of your body to a position you have taken or a movement you have made.
Regarding more specific cases:
- in case it depends on the change in synovial fluid pressure, no remedy will be needed since it is a physiological phenomenon, completely normal and not harmful;
- if it is caused by shifting tendons or ligaments you can strengthen the muscles with targeted exercises so the joint is stabilized and spend more time stretching to keep the muscles well stretched and mobile;
- if cartilage was the cause you should favor low-impact activities (swimming, cycling,yoga) so as to limit the overload on the joints.