The 5 things you can do to loosen up ‘creaky knees’ – and when it’s a sign of something more serious
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Strengthening exercises are just one of the many things you can do to help creaky knees - find out the best movements to do below
WHETHER it's stiffness when sitting up from a chair or painful twinges when tackling the stairs, knee problems are a common health issue, affecting people of all ages.
One knee-related problem, estimated to affect up to 41 per cent of the population in the UK, is something known as knee crepitus, or 'creaky knees'.
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Knee crepitus is the sensation of a popping, clicking, or crackling sound or movement within the knee joint.
While the sound can be concerning, it's usually not a sign of serious damage and is often harmless.
But what can you do to help and when should it be a cause for concern?
Anj Periyasamy, a clinical specialist physiotherapist working with Healthspan, knows all too well the restrictions that pain, injury and disorders can have on her patients.
She said creaking is usually indicative of changes in the knee joint that often, but not always, relate to age related changes.
Age related changes in the knees are something most of us will have to contend with, but she adds genes can play a role too.
Anj added: "Some are unfortunate to have a predisposition towards more problems than others simply due to our genes.
"However, as knees are the joint that carries the most weight of our bodies, a lot of our problems will be down to how we use them."
So what can you do to stop creaky knees happening?
From knee strengthening exercises to taking supplements, Anj recommends five things to help make your knees feel well-oiled.
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The right form of exercise can help keep knees working at their optimum.
Anj adds: "Reduced strength of muscles surrounding the knees put more direct pressure on ligaments, tendons and muscles."
See Anj's recommended exercises below.
As we become more sedentary and adopt regular sitting postures, we are reducing the amount of time we have moving our joints.
Anj advised: "This has a direct knock-on effect on the joint health.
"The synovial fluid within joints lubricate themselves with movement and so without movement, less synovium and therefore more stiffness.
"Motion is lotion as we say!"
To improve knee flexibility, focus on regular stretching, particularly for hamstrings, quadriceps, and calves.
Engage in low-impact activities like walking or cycling, and consider resistance training to strengthen supporting muscles in the hips and thighs.
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Every kilogram of excess body weight over your BMI adds extra pressure on your knees, warns Anj.
The initial steps to losing weight involve focusing on a balanced diet, incorporating physical activity, and setting realistic goals.
These steps can help establish healthy habits and promote sustainable weight loss.
You are what you eat so making sure you have the right nutrition for joints its also pertinent.
But Anj added: "Unfortunately, there is no quick fix if you have been told you have osteoarthritis as these are changes to the cartilage lining of the joints.
"Glucosamine and Chondroitin (try Healthspan’s Glucosamine & Chondroitin tablets) has some effect in joint health, but the evidence isn't strong enough for everyone to take in the prevention of knee osteoarthritis.
"Vitamin D and calcium are key in supporting good bone health. Healthspan have a range of supplements that support good bone and joint health, but always consult with a medical practitioner to help you understand what is best for you and your body."
The AposHealth device is a non-invasive medical device, worn on the feet, designed to help improve walking patterns and reduce pain in individuals with knee osteoarthritis.
It's particularly recommended for patients who may be considering knee replacement surgery, have not responded well to other treatments, and prefer a non-surgical option.
Anj said: "It has a growing body of evidence in its support and use, now under the NICE guidelines approval for management of pain and function in those with arthritis of the knee."
- Calf raises and dips off a step x 15 reps.
- Squats x 15 reps. This is an important functional movement such as getting off a chair/toilet. If this is too easy, then one leg squats are a great progression. This may not seem functional, but is important to help you get up and down the stairs.
- Knee bending flexibility for those with stiff knees (ensuring you can stretch your knee fully straight and bent), as this will have a direct knock on effect on your walking and standing ability
- Balance work on a balance cushion/pad. Try standing with both feet next to each other whilst standing on a balance cushion for 1 minute. If this is too easy then try balancing on one leg for one minute.
- Lunges x15 each side. Another great overall exercise that works hip, knee and ankle muscles and super important functional movement. If you struggle with this then start with shallow lunges before building up.
Anj recommends: "If you struggle with creaky joints the above are easy and simple to do everyday, and really two to three times a day, but you may only be able to do five reps of the exercises.
"Spend a few minutes each day on these exercises and you will see a difference within a few weeks."
If joints are painful with the click or grind, or if there is a progression in your symptoms such as the joint feeling like it is giving way or locking, then it may be time to speak to your GP, or preferably, see a physiotherapist or osteopath for an assessment, said Anj.
She added: "They have vast knowledge in how to assess and treat musculoskeletal disorders and use a variety of treatment tools such as exercise and manual therapy to help reduce your pain and symptoms.
"They will also show you how to overcome the creaking."
Creaking can occur with inflammatory arthritic disorders, such as rheumatoid arthritis and psoriatic arthritis, warned Anj, which often need to be treated differently as they can present with red, hot or swollen joints.
As well as joint damage or inflammation, it could be a sign of a vitamin D deficiency.
If vitamin D deficiency is left untreated it can lead to rickets in children - a condition where bones become soft and bend.
In adults, it can cause osteomalacia, a softening of the bones, and increase the risk of osteoporosis and fractures.
Anj advised: "It is particularly important also seek medical advice if you notice your knee is stopping you from doing your day-to-day tasks due to pain or stiffness."
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