Who wants to walk if all you're going to hear is a pop or a click coming from your knees? I know I don’t. It makes me feel like I’m getting old.
Walking is supposed to help relax you, calm your mind and be good for your body, not make you go down an anxiety driving rabbit hole. How are you supposed to relax when every step you take there is a pop making you question if you are breaking something or causing arthritis.
Walking is great for your body and your mind when you're not worried about your knees the whole time. So I wanted to explain a little bit about what is causing the pop, how to decide if the pop means anything, and how to stop your knee from popping.
What is that popping?
Most of the time when I see people with knees that are popping or clicking the noise is coming from their kneecap sliding sideways. Your kneecap should move up and down in a little gruve; however, sometimes it starts to slide sideways out of the gruve making a “pop” sound. For most people this is not painful; however, for some people it's very uncomfortable. No matter what everyone wants to know why? Why has my knee cap started moving sideways instead of up and down?
The reason for this popping and clicking noise is muscle imbalances in our legs. Our thigh muscles (there are 4 thigh muscles) control the direction of the kneecap so if one of these muscles get weak or lose length the kneecap is affected. This imbalance is normally caused by long periods of sitting (over weeks, months, years) or an injury to the knee that caused your knee to swell.
The fact you are getting out to walk is perfect! We just need to add a few other things to your program to reverse the muscle imbalance and stop your knees from making noise.
What should you add to your walking routine?
If you would like more tips on how to stop knee problems from interrupting your walks go to this link for my EBOOK “10 Tips And Tricks To Stop Knee Pain From Derailing Your Fitness Goals! (No Brace, Medication, or Surgery required)”
If you would like to talk to a physical therapist about how a specialized program can help you overcome your loud knees click this link.
WE HELP ACTIVE ADULTS OVERCOME THEIR ACHES AND PAINS TO GET THEM BACK TO THEIR FAVORITE ACTIVITIES WITHOUT MEDICATION, INJECTIONS OR SURGERIES.
Dr. Molly McDonald