Why do my joints crack and crunch during exercise?

Like everything else, our joints are not as young as they used to be and even after 30 your joints start to deteriorate. 

If you’re concerned about those crunchy noises whilst doing mobilization or general exercise, don’t be! In most cases there is no cause for concern; ageing is a common cause of cracking and crunching joints during exercise, as is weight gain. As long as the noise is not accompanied by pain or swelling or a previous injury it should be fine.

Typically, it happens when our tendons move over our bones, which creates a noise, or when gases in the synovial fluid – the substance that lubricates joints forms an air bubble that pops in a joint. This is the same as the noise you would hear when you crack your knuckles, for example. 

Tendons are like elastic bands and link muscles to bone, stretching over our joints. The cracking or crunching noise can be heard if tendons move across a joint quickly, and then snap back into place. Sometimes the noise is frequent and often and other times rarely and quiet.

One very good reason for variety in your exercise routine is to prevent a buildup of tension in muscles due to repetitive movements with poor form. This can lead to misalignment and inflammation.

Extra weight gain can increase the pressure on your knee joints by four times which makes your bones more likely to rub together and make noise.

HOW TO FIX CREAKY JOINTS

Along with weight loss, building muscle helps support and stabilize your joints so start doing some resistance training exercise no matter what your age. This will reduce friction by improving the joint space integrity. 

When you move and mobilize your joints you produce synovial fluid through the joints which lubricates them, reduces friction and you are literally detoxing them and washing them out. Without movement your joints become stale and stagnant. Keep moving and stay active.

It’s equally important for the long-term health of your joints to ensure you get enough vitamin D and calcium which strengthens bones and joints. Also take your Omega 3 to keep the joints lubricated and drink plenty of water.