knees pop and creak during air squats (legs, reduce, building)

[Razz2525]

I've been doing RushFit at home but when I don't have time for a 45-minute session, I've been doing air squats in the morning, building up my legs again after a long absence from CrossFit. I'm getting much better and faster, but my knees are still popping and squeaking every time. They don't hurt, but it's more pronounced the deeper the squat. Is there a supplement or vitamin I can take to help with this? It can't be a good sign! I hope to add running to my exercise regimen next although it always makes me feel like I'm dying... lol... so I want to make sure my knees are in good shape before I start with that again. Thanks!

[hooligan]

Try a good glucosamine and chondroitin supplement. The jury is out on how effective it truly is, but it's about the only thing I've ever heard of for "joint health".


http://www.mayoclinic.com/health/glu...nt-glucosamine

[DrummerBoy]

If you stretch and warm-up before you do those squats you might notice less snap, crackle and pop in your knees. Also, like the guy before me said, Glucosamine (which is basically sugar water) andChondroiton might help. Most doctors are sorta leery about these supplements, but I know several people who swear buy them, claiming they couldn't even work-out without them.
Another supplement that has shown some promise in greasing-up the ol' joints if fish oil. This also contains the "good" fat in it and is said to help lower your LDL and raise your HDL. I've tried this stuff with mixed success.

[Gunner0325]

I second Glucosamine and Fish Oil! My knees pop and crack. My chiro said it is minor arthritis in my knees...Doesn't affect me from working out or running though...I also read somewhere that super B complex is supposed to help..I also take tumeric

[gumbyfly]

Try adjusting your foot position. Maybe try a little wider stance, with your toes pointed slightly outward (around a 45 degree angle). Also try keeping your knee over the top of the foot the whole time too.

[suzy_q2010]

joint cracking Johns Hopkins Orthopaedic Surgery

Popping joints are common and, if there is no pain, do not indicate a problem.


There are mixed results in studies with chondroitin and glucosamine:

Questions and Answers: NIH Glucosamine/Chondroitin Arthritis Intervention Trial (GAIT) [NCCAM Backgrounder]

And here:

Glucosamine and Chondroitin for Arthritis: Benefit is Unlikely

I would not expect glucosamine and chondroitin to do anything for popping joints.

Fish oil. or omega 3 fatty acids, may help with joint pain but does not prevent joint damage from arthritis:

Omega-3 fatty acids

[LaoTzuMindFu]

I have cracking/popping knees myself. There is never any pain, just crunchiness when I do certain moves. I just chalked it up to years of martial arts training.

I HIGHLY recommend Udos Choice oil to make sure you get your recommended intake of omega-3s. Udos can be found in the refridgerated section in any Whole Foods.

EDIT: I was going to recommend warming up, but air squats themselves are basically warm up exercises.

[tickyul]

Originally Posted by Razz2525

I've been doing RushFit at home but when I don't have time for a 45-minute session, I've been doing air squats in the morning, building up my legs again after a long absence from CrossFit. I'm getting much better and faster, but my knees are still popping and squeaking every time. They don't hurt, but it's more pronounced the deeper the squat. Is there a supplement or vitamin I can take to help with this? It can't be a good sign! I hope to add running to my exercise regimen next although it always makes me feel like I'm dying... lol... so I want to make sure my knees are in good shape before I start with that again. Thanks!

My opinion...........LOTS of the problems in peoples bodies is caused by inflammation. That goes double for joint problems.

Some of the things that you eat cause inflammation............other things you eat reduce inflammation.............others are neutral. For me foods high in Omega 3 reduce inflammation and make my joints work smoothly (omega3 eggs, fish, certain meats high in omega 3). Others cause inflammation (too many carbs, dairy, too much omega 6). I try to eat a lot of the good and avoid the bad.

Glucosamine and Chondroitin did nothing for me.

[Ulysses61]

Yet Glucosamine is a miracle to others. I was down to running only 20 miles a week because my knees were killing me after I hit the mid-30's. I had acute tendinitis. My doctor recommended glucoasmine (this was long before it was popular or well-known). I was skeptical but it allows me to run 50-60 miles a week now without any pain.

When I don't take it for a few days, I immediately feel it. It's not a placebo, at least for me. It truly works for some people. The people in my ultra marathon group who run ridiculous mileages (140 miles a week, some of them), all take it and most swear by it.

[AnonChick]

As long as there's no pain or swelling, and you have no evidence of arthritis or related illnesses, you don't need any supplements to "fix" it at all. Every single one of my joints snaps, from my toes to my neck, my shoulders, fingers, hips.

I -do- have osteopenia, but it isn't related to the joint popping, and I've had the popping as far back as I can remember - which is back at least 40 years. I also have Ahlers Danlose Syndrome, and the quantity and frequency of my pops is probably one of the symptoms. But the fact that they pop at all, is not. Some people just creak more than others