A loud popping and cracking noise emitting from your knees can be a source of embarrassment when attempting lunges in an exercise class -- but the problem is fairly common. As you age, changes in your body take place that alter the way your bones and joints interact with one another. The result is often painless noises when you move your body into certain positions. If the movement and sound does become painful, however, it's time to schedule a visit with your doctor.
Symptoms
A healthy knee may crack occasionally. The sensation that accompanies the noise may range from mild to slightly uncomfortable. However, if your knee popping is frequent and accompanied by joint pain, you may have a more serious condition. Similarly, a pain more akin to a stretching or straining sensation may indicate a severe injury. Otherwise, the popping or cracking sensation is like the sensation you achieve through cracking your knuckles or rolling your neck -- it's completely normal and painless.
Causes
Cracking knees are most often the result of the bones in your knees rubbing together. As you dip down into a lunge position, you require more movement from the knee joint and your joint reacts by causing friction between the bones in the knee. Similarly, as you require a deeper stretch of the ligaments in your knee, you may hear a snapping sound as they move rapidly back to their original position in your knee. Only when cracking becomes painful or unbearable can the sensation be related to a wearing away of the tissue between the bones, a result of osteoarthritis. If you experience sudden pain when the cracking sound occurs, it may be the result of a joint injury.
Treatment
If your knee cracking is occasional, you don't need any special treatment. Much like cracking your knuckles, it's harmless. However, if the cracking sound is accompanied by sudden pain and can be attributed to an injury, such as a pulled muscle, you'll need to stop exercise and apply the RICE technique -- rest, ice, compression and elevation -- to address pain and swelling. If your cracking is the result of osteoarthritis, your doctor may suggest treatment options, such as corticosteroid injections and pain medications.
Prevention
Although regular knee cracking when you do a lunge is normal, proper lunging technique can help you avoid ligament damage and injury. When you lunge, step backward with one leg and bend your forward knee. When you bend, never extend your knee past your toe and allow your back leg to support your weight. If your knee cracking is the result of osteoarthritis, talk to your doctor about going on an omega-3 fatty acid regimen, which can help lubricate the joints to prevent painful cracking and soreness during exercise.
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