Do You Have Noisy Knees?

Noisy knees aka knee crepitus, is usually not the most comforting sound you want to hear.⁣ ⁣

So what is all that noise? ⁣ ⁣When we hear noise originating from our knees usually it isn’t painful and doesn’t warrant us panicking and shopping for a new one. What it does mean is that the structures in our knee may not be moving in an efficient manner!⁣ ⁣ Crepitus is the term used to describe this ‘noisiness’. It can be caused by abnormal mechanics of our legs, which over time can cause a reduction of cartilage in the knees. This can lead to more contact of the joint surfaces. However this is not the only cause, another being tendons/ligaments rubbing over bony surfaces.⁣ ⁣ We have found that mobilisation exercises aimed to alleviate stiffness of the joint and exercises targeted to strength/stability of the knee can help to reduce crepitus of the knee. ⁣ Mobilisation exercises

1) Knee gapping 3 x 30 sec hold ⁣ 2) Powerband mobilisation - posterior to anterior mobilisation. 3 x 6⁣ These exercises work to increase the mobility of the knee and decrease the contact of the two bony surfaces.⁣ ⁣ Strength/stability exercises ⁣ 1) Wall sit 30 sec hold x 3 ⁣ 2) Skater squat 10 x 3 each side ⁣ These exercises work to improve the strength and stability of the knee, throughout a range of motion, which can help with de-loading joint surfaces of the knee.⁣ ⁣ Give these exercises a try and let us know how they worked for your knees! ⁣

If you need help, reach out to our caring and friendly team at our Chatswood, North Sydney or Sydney CBD Physiotherapy Clinic. You’ll be glad you did!

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PHYSIOTHERAPY - EXERCISE PHYSIOLOGY - REMEDIAL MASSAGE THERAPY - SPINAL REHABILITATION - SPORTS REHABILITATION - SPORTS PERFORMANCE

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