Under certain conditions, the knee will feel comfortable again by creaking the knee joint. This method is an instant solution that is usually done, does not indicate a problem with the knee. For that, you only need to move your feet and apply pressure repeatedly to the knee joint with the correct technique. If your knee is painful or uncomfortable when you squeeze it, talk to your doctor about this complaint to anticipate possible problems that need to be addressed immediately.
Step
Method 1 of 3: Bend the Knee
Step 1. Sit in a chair or lie on your back
Try to relieve pressure on the knee so that the knee joint can rattle safely and in control. Sitting or lying down helps you move your legs slowly so they can crunch as you wish.
Step 2. Extend your legs forward so that they are perpendicular to your body
Lift your feet off the floor and try to lock your knees so that the ligaments and kneecap are pulled into your thighs. This step is useful for draining air from inside the knee joint so that a snapping sound is heard.
Most of the time, your knees will crackle just by doing this move
Step 3. Bend your knees if necessary
If your knees are not crunching in the above way, bend your knees in the opposite direction. If you're practicing while sitting, bend your knees so your feet are pointing under the chair. If you are lying down, lift your feet off the floor and bring your heels to your buttocks.
- For maximum bending of the knee joint, make sure you sit slightly forward in the seat of the chair. This move helps you bend your knees back as far as possible.
- Bending the knee maximally can make the knee creak because when the ligaments are stretched, the bone is shifted back to its normal position or air is flowing through the knee joint.
Step 4. Straighten and bend your knees repeatedly until they crackle
Sometimes, you need to move your knee joint several times to make it crackle. Make sure you straighten and bend your knee slowly so you can stop the movement immediately if your knee is painful or uncomfortable.
If this method doesn't make your knees crunch, you'll need to apply pressure to the knee joints with the correct technique to make them crunch
Method 2 of 3: Using Body Weight
Step 1. Do lunges
Stand straight with your feet hip-width apart and then step your right foot back while bending your left knee. Make sure you step back far enough so that your left knee is directly above your ankle and your right thigh is perpendicular to the floor. Once back up straight, do the same movement by stepping back left foot.
Correct posture and technique are needed so that the knee is not injured when under pressure
Step 2. Perform slow, controlled lunges
After lowering your right leg, lower your body so that your right knee almost touches the floor. When lowering your body, make sure that your left foot is flat on the floor and your right foot is on tiptoe so that only your right finger touches the floor. Once back up straight, do the same movement by stepping back left foot.
Putting pressure on the knee joint to crackle causes the ligaments and bones to move into slightly different positions than if you weren't using weights. This small change can make your knees crackle
Step 3. Do squats if you want to crunch your knees
If your knees don't creak when you bend one at a time, bend both knees at the same time. Stand straight with your feet hip-width apart. Then, lower your body slowly by bending both knees. Make sure you do slow, controlled movements so you can stop immediately if your knee hurts.
- This move makes the knee joint contract more intensively because you are using your body weight while doing the squat. This movement is quite effective for knees that are difficult to crunch.
- Do squats while moving slowly and in control. Knees are easy to injure if you are not careful and lower yourself too quickly.
Method 3 of 3: Overcoming the Crash of Knees
Step 1. Consult a doctor
If you feel the need to creak your knees frequently, especially when it is accompanied by pain, consult your doctor immediately so that he can identify the cause and suggest the most appropriate therapy.
- In general, creaking knees are common, but the desire to continue to crunch should be considered as an indication of a problem with the knee joint, such as a damaged joint cushion, a torn meniscus, or the development of arthritis.
- Overcome the problem by taking medication, undergoing physiotherapy, and surgery if the condition is severe.
Step 2. Take anti-inflammatory drugs
Usually, the knee creaks due to inflammation in the knee joint so that the knee bones shift. The urge to crunch the knee will decrease if the inflammation is resolved.
- You can take over-the-counter anti-inflammatory drugs, such as ibuprofen.
- Talk to your doctor about more effective treatment options, such as taking anti-inflammatory drugs as prescribed by your doctor.
Step 3. Do light impact exercises to get your knees comfortable
Maybe you don't like moving knees that need to be crunched as often as possible, but you need to keep your knees moving by doing light impact exercises, for example:
- Swimming.
- Bicycle.
- Practice aerobics in the water.
- Exercising using the elliptical machine.
Step 4. Reduce activities that are harmful to the knee.
Some movements are beneficial for maintaining the health and flexibility of the knee joint, but certain exercises are bad for the knee, such as running because this exercise makes the knee experience a hard impact.
