Joints rattling or popping can be uncomfortable, but there's nothing to worry about unless you experience pain or swelling. If you want to minimize joint rattling, the key is to stay active. Movement helps channel lubricating fluid in the joints, which can reduce rattling and improve overall joint health. Stretch and exercise regularly, and practice healthy body movements during daily activities. If you experience pain or swelling, or you hear a low popping sound instead of a loud rattling, seek medical attention immediately instead of stretching or exercising.
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Method 1 of 3: Stretching to Increase Mobility
Step 1. Gently stretch the neck to promote spinal health
If your neck is rattling a lot, try looking forward, then tilt your head to the left and bring your ear to your shoulder. Hold for 30 seconds, then repeat on the other side.
- After tilting your head to each side, facing forward, then turn your head to the left as far as is comfortable. Hold for 30 seconds, then slowly turn to the right and repeat the stretch on that side.
- To complete the neck stretch, face forward and lower your chin toward your chest until you feel a stretch in the back of your neck. Hold for 30 seconds, then return to the starting position slowly.
Step 2. Perform Y, T, and W stretches to relax your shoulders
Stand straight with your feet shoulder-width apart and your knees slightly bent. To do the Y stretch, raise your arms above your head so that your body looks like a Y. Extend your arms and fingers as far as possible, then hold the stretch for 30 seconds before returning your arms to your sides.
- Next, do the T stretch by straightening your arms at your sides so that they form a T. Extend your arms as far as you feel they can, then hold for 30 seconds. If you have, return both arms to the side of the body.
- Finish by returning to the T position, then bend your elbows with your palms facing your head so that your body forms a W shape. Hold for 30 seconds, then lower your arms to your sides.
- Try doing 5 sets of 30-second stretches for each posture.
Step 3. Perform 5 standing quad stretches per leg
Stand with your feet hip-width apart, then bend your left knee back so that the soles of your feet almost touch your buttocks. Grasp the toes of your left foot with your left hand, and gently lift it up until the quad (quads muscle) feels a stretch. Hold the stretch for 30 seconds, then repeat on the other leg
Grasp the wall or the back of a chair to maintain balance. Do 5 sets of 30-second stretches per leg
Step 4. Try the figure 4 stretch to relieve popping hips
Start by lying on your back on the floor and bending your knees. Raise your left leg and rest it on your right knee so that the left sole is facing the right. Make a fist behind your right thigh, and raise your right leg until you feel a stretch in your pelvis and buttocks.
- Hold the stretch for 30 seconds, then return to the starting position, and repeat on the other side.
- Do 3 sets of 4 reps per leg.
Step 5. Avoid stretching or exercise if you experience pain or swelling
See a doctor if you have pain or swelling, or hear a low popping sound and feel pain with activity. Joint popping or rattling is usually normal and in most cases, unavoidable. However, a painful or swollen joint can signal an injury, arthritis, or other disorder that requires a medical examination.
Loud, painless crackling sounds are usually just the release of gas within the joint. Low popping sounds and pain can signal a tendon rupture, joint dislocation, or stress fracture
Method 2 of 3: Practice to Maintain Joint Health
Step 1. Try to practice 30 minutes a day, 5 days a week
Try to train for a total of 150 minutes per week. Light aerobics, such as walking, light jogging, and cycling are very beneficial for joint health.
Talk to your doctor before starting a new exercise routine, especially if you have a history of heart, bone, or joint disease
Step 2. Diversify exercise and physical activity
Regular, varied exercise is good for the joints, but repetitive motion can lead to chronic injury. Try exercising different parts of your body every day. If you do repetitive movements at work, take a break every 15-30 minutes.
To vary your workout routine, try lifting weights on Mondays, jogging on Tuesdays, yoga or stretching on Wednesdays, and cycling on Thursdays
Step 3. Jog, bike and swim to strengthen your legs
If your knees, hips, and ankles are rattling frequently, increase the strength of your leg muscles to reduce the stress on these joints. You can jog, cycle, swim, or use a resistance machine at the gym.
If you have a history of joint disorders, you should only do jogging and swimming. To minimize joint strain, try walking on a flat, padded track instead of a hard surface or incline
Step 4. Perform 10 knee bends during a break at work
Stand with your feet shoulder-width apart, and your arms straight out in front of you. Bend your knees and push your buttocks back to lower your body 10-13 cm. Face forward as you bend your knees, straighten your back, and align your knees with the index fingers of each leg.
- Avoid extending your knees past your toes. Hold the body low for 1-2 seconds, then return to the starting position; do a total of 10 reps.
- Knee bends are great for moving your body during breaks at work when you don't have time to walk around.
Step 5. Take a yoga class or taic.
While taking classes will make sure you're getting the right posture, you can also look online for yoga instruction videos. In addition to improving joint health and flexibility, yoga and taici can improve balance so you don't fall easily.
Method 3 of 3: Practicing Healthy Body Mechanisms
Step 1. Sit up straight with your back propped up and both feet on the floor
Do not cross your legs or bend over while sitting. Bend your knees at a 90-degree angle, and try to align them with your pelvis. Sit up straight, but maintain the natural arch of your back, which resembles the letter S.
- Try using a lumbar pillow to support the arch in your lower back.
- Leave some space between the edge of the chair and the back of your knees.
- Maintain good posture throughout the day, whether you are sitting on a bench, driving, or walking.
Step 2. Avoid sitting for more than 30 minutes at a time
If you work in an office or have been sitting for a long time, try to stand up and stretch every half hour. Staying in the same position for a long time will cause the joints to lock and creak.
As you get up and move around, try neck stretches, shoulder stretches, and knee bends. If possible, take a walk around the workplace
Step 3. Walk with your chest out and your knees, hips, and feet aligned
Keep an upright posture while walking, and don't bend over or play with your phone. Don't let your ankles roll or your knees drop in, and prevent your pelvis from tilting up or down.
- Point your fingers forward as you walk, and keep your knees in line with your fingers when you bend them.
- Improper walking posture can lead to long-term joint disorders. If your knees, ankles, and hips aren't aligned, you can hear the tendons snap and pop as they rub against the bone. Over time, this friction can injure the joints.
Step 4. Figure the object with your feet instead of your back
Never bend over from the hips and lift objects using your back. Instead, face forward, keeping your torso straight, bend your knees and push your buttocks back as you lower your body toward the floor. Bring the object as close to your body as possible, and elevate your body by straightening your legs.
- Keep your feet wide when lowering yourself to lift objects. When lifted, straighten your leg firmly instead of jerking it.
- Engage your abdominal muscles as you lift to maintain core stability.
Step 5. Sleep on your side or on your back instead of your stomach
If your joints usually hurt or crack when you wake up, changing your sleeping position can help. Sleeping on your stomach will straighten the natural alignment of the spine and cause back pain. Instead, sleep on your side or back, and use pillows to support your feet.
If you sleep on your side, tuck a pillow between your knees. If you sleep on your back, place a pillow under the back of your knees
Tips
- Maintaining a healthy weight can reduce the load on the joints of the feet. If necessary, try to lose weight to improve foot joint health.
- A balanced diet is important for foot joint health. Include sources of calcium and vitamin D in your diet, such as dairy products, and omega-3 fatty acids such as salmon, trout, walnuts, and soybeans.
- Try taking supplements that can protect joints and cartilage, such as glucosamine sulfate, chondroitin sulfate, hyaluronic acid and hydrolyzed collagen. Always consult a doctor first.
