Joint Popping, Cracking and Crepitus
- Desirée Lee
- Jan 21
- 3 min read
Updated: Feb 4
The sounds our bodies make..
I feel something not discussed often is the sound our bodies make. Many times our joints, ligaments and so on create noises that make us uncomfortable. Yet, we dismiss and ignore the sounds all the while the action that occurred right before us is duly noted. It’s almost like a protective shield is created in two parts:
1. We don’t raise alarm - but we fail to ask questions or seek advice around the occurrence
2. We stick to our original plans - but we fail to adjust and are cautious the next time we move a certain way.
Let’s take a look at two of the most common sounds: joint popping and joint crepitus. When pain free, joint popping is most often due to trapped air bubbles. And crepitus is a formal term for the sound our cartilage makes as it becomes less smooth over time. Any crackling or popping noise our bodies make such as when we bend and extend our leg, can be alarming. Perhaps you only experience this walking up or down stairs, or when you lift a barbell from a squat, or maybe only randomly as you bend or lengthen your leg for a stretch.
No matter the place or position of occurrence, crepitus is something we can address daily.
The reasons for crepitus are as follows:
Age
Changes in fluid surrounding knee (common w aging)
Muscle weakness (common w aging)
Inflammation (common w aging)
Bone density and structure changes
Crepitus can be found in any joint including but not limited to the neck, shoulder, elbow, hip, knee and ankle.
Of course, it goes without saying that fear and motivation are common reasons to not address our body. I myself have long since fluctuated with a symptom in my hip area. This is the part of my job that I dislike. Why, when I coach on mobility and other modalities of training, do I have some form of anxiety and lack of motivation in improving my own body?
My body is mine to take care of, yet after a year of physical therapy and independent training I was still facing the same issue. Well, I’m here today to express my frustration and journey. I can tell you what happened in detail and the positive outcomes I’m experiencing currently because of my own daily mobility work.
One specific exercise I will share has proven time and time again to be a game changer for my hip mobility. And the good news is that there are plenty of modifications and progressions within this exercise. So long as I am consistent and practice what I preach this drill provides me everything I need to calm the affected area!
Your hip deserves more movement. Think about the structure of the femur and pelvis: it is a ball and socket joint that rotates.
Remember, standing and sitting are not helpful in reaching out full range of motion (ROM)
It takes about 2 minutes per side to create lasting impact
Here is a YouTube video on hip mobility and progressions. I take the standing split variation but there are modifications like plank, downward dog or all fours that are just as helpful.
Ways to alleviate crepitus specific to the hip include:
Glute bridges
Hip rotations
Side planks
Copenhagens
Ways to alleviate crepitus specific to the knee include:
Foam rolling
Lunges
Step ups
Hamstring curls
Seated extensions
Check out my favorite foam roller made with algae instead of plastics: https://oceanfoam.com/stretchqueenlee
I also would like to add additional findings such as wearing proper shoes, and taking vitamins and supplements like D3 and calcium are highly recommended. My goal is to remain honest and share beyond my clientele what has proven to help me. Comment below or DM about your journey and any questions you have.
Articles to check out:
Comments