You get up from the sofa and hear a snap in your knee. Yet you don't need to fear this right away. Everyone experiences a creaking or snapping knee from time to time. But what causes this sound? Is it something to worry about? In this blog, we take a closer look at the causes of buckling knees and give tips on how to deal with it.
What causes buckling knees?
Snapping or creaking noises in your knee can have several causes. One common reason is that your kneecap is not moving smoothly through the groove of your thigh. This could be due to reduced control of your thigh muscles, shortened tissue around your kneecap or shortened muscles. These factors can prevent your kneecap from moving freely enough, leading to the familiar cracking sound.
Another cause is a change in the cartilage under your kneecap. Load, such as from sports or other activities, can cause the cartilage to wear down unevenly or soften. This causes noise when you squat down, for example. Sometimes, fluid also plops out from under your kneecap, which can also cause a cracking or snapping sound. Although these sounds can sometimes sound worrying, in most cases they are harmless and not a cause for concern.
What can you do yourself?
There are several ways to reduce snapping knees:
1. Reduce muscle tension and protect your knees
Too much muscle tension around your knee can result from overuse, incorrect posture, insufficient flexibility, weak muscles, stress or old injuries. This increases the pressure on your kneecap and can cause symptoms such as a cracking sound.
To reduce this tension, stretching exercises such as stretching the hamstrings, quadriceps and calves can help. In addition, exercises for the gluteal and hip muscles enhance stability and reduce stress on your knees. Foam rolling and massage can ease tense muscles, while heat promotes relaxation and cold helps with inflammation. Proper posture and movement are essential to prevent overuse.
2. Train your coordination
Impaired coordination can change the position of your kneecap in relation to your thigh. Coordination training helps restore the correct movement pattern, which can reduce the cracking sound.
3. Loosen the tissue around your kneecap
If the tissue around your kneecap is too tight, it can restrict its movement. Relaxing this tissue gives your kneecap more freedom of movement, which can reduce the creaking sound. Stretching exercises for the quadriceps and hamstrings, as well as mobilising movements such as knee bends and cycling in the air, improve blood flow and flexibility. By performing these exercises regularly, you will reduce tension and promote kneecap mobility.
4. Use tape
Taping your kneecap in a certain way can make it move better through the groove of your thigh, reducing the cracking sound. This is a temporary solution that can help you move better and restore your normal movement pattern. We recommend having a professional apply the tape.
Physiotherapy for painful knees
If you continue to suffer from knee buckling, especially if it is accompanied by pain or other symptoms, physiotherapy may be the answer. A physiotherapist can create a personalised treatment plan to address the cause of your symptoms. This may include exercises to strengthen the muscles around your knee, improve coordination and mobilise the tissue around your kneecap. By working with a physiotherapist, you can effectively reduce your knee pain and improve your mobility.
Still suffering from knee pain? Get in touch with us
Do you keep suffering from wonky or painful knees? At FRISKFYSIO, we are here to help you. Our experienced physiotherapists offer personalised care and work with you to create a treatment plan tailored to your specific situation. Take a call today contact with us for an appointment by emailing to info@friskfysio.nl or by calling 085-5000333 and take the first step towards a pain-free knee.
