Measures to prevent knee cracking when flexing and extending the leg

When doing warm-up exercises, some people's knees always make cracking sounds when doing leg flexion and extension movements, or they can clearly hear the sound of their bones colliding when going up and down stairs. There are many reasons for this phenomenon. As long as the sound is not accompanied by pain and movement disorders, it should be considered physiological joint clicking. We should pay more attention to more exercises to exercise our knees. Some methods and theories will be provided below.

①Avoid long-term, forceful, and rapid flexion and extension of the knee joint.

② Actively and fully move your knee joint before exercise.

It should be performed without weight bearing. For example, lying flat on the bed, actively extend and flex the knee joint. Do it once in the morning and evening every day, each time for 10 minutes. Fully moving the joints can stimulate all parts of the patellar articular surface, allowing the nutrients in the synovial fluid to evenly penetrate into the cartilage tissue and enhance the lubrication of the joints.

③ Actively exercise the quadriceps muscles on a regular basis. When the quadriceps muscles contract and relax, they can drive the patella up and down, which is beneficial to the nutrient penetration of cartilage and reduces the continuous pressure on the patellofemoral joint surface.

④Avoid strenuous exercise to prevent continuous pressure on the patellar articular surface.

The patella is subjected to greater pressure when the knee is flexed, which can easily damage the articular surface. Avoid continuous squatting and strenuous exercise that puts pressure on the patellar joint surface. Try to avoid strenuous exercises such as climbing mountains and stairs, which require the knee to be flexed. Avoid sudden changes in exercise intensity; activities that build strength and endurance should be done gradually and in increasing amounts.

⑤Maintain a proper weight.

A suitable weight can reduce the gravity acting on the knee joint, while obesity will increase the risk of degenerative diseases of the knee joint, forming a vicious circle: the heavier the weight, the more severe the pain; conversely, the lighter the weight, the less pain.

⑥Supplement cartilage nutrition.

Eat more foods rich in vitamins and proteins, such as fruits, vegetables, meat, seafood, etc. If necessary, you can take oral medications such as glucosamine sulfate/hydrochloride capsules as prescribed by your doctor.

⑦ Strengthen joint protection and pay attention to keeping warm and preventing cold.

In extremely cold seasons, it is important to keep your joints warm to prevent cold wind from invading. If you want to exercise, you should wear knee pads and do not overload. You can start with a small amount and gradually increase the amount, keeping a steady speed and saving effort. Take adequate rest and replenish water along the way.

⑧Seek timely treatment.

When discomfort or unlocalized pain occurs in the knee joint, the possibility of early chondromalacia patella should be considered. Timely rest and treatment are required to prevent worsening of articular cartilage degeneration.

⑨Once the disease is diagnosed, in the early stages of the disease, the amount of knee activity should be reduced and the knee joint should be protected with a bandage or a lightweight brace. If the symptoms persist for several months without relief and affect work or life, surgery may be considered.

⑩ People with knee joint problems should not climb steep hills or go up and down large stairs.