Are Creaky Knees a Sign of Arthritis Risk?

From bicycling.com/health-nutrition

A new study looks into whether all that crackling and grinding should be a wake-up call for your joint health 

• A new meta-analysis of research looked at whether there was a link between creaky knees and osteoarthritis (OA) risk.
• Researchers found that although the majority of individuals with OA also have creaky knees, creaky knees doesn’t necessarily mean you will get arthritis.
• Experts suggest ways to lower risk of OA and protect your knees.

Maybe you notice the noises first thing in the morning when your joints are still stiff, or they could come up after you’ve been cycling for a while. It’s that crackling, grinding, and popping in your knees that isn’t painful, but seems excessive. Is there a chance this is an early sign of arthritis developing?

While creaky knees—known as knee crepitus—may be part of osteoarthritis (OA) for some, the good news is that it seems to be harmless for many people, according to a research review in the British Journal of Sports Medicine.

Researchers looked at 103 studies involving more than 36,000 participants and found that creaky knees is seen most in those with OA—81 percent of participants with OA had knee crepitus—but it’s also seen in those without that condition. Prevalence of knee crepitus in the general, non-OA population is about 41 percent, according to the meta-analysis.

“It was previously thought that creaky knees were a sign of injury or damage to the knee joint, but we found that knee crepitus is really common in those with and without a knee injury,” said lead researcher Jamon Couch, Ph.D.(c) at the Sport and Exercise Medicine Research Centre at La Trobe University in Vancouver, Canada. “In fact, over one-third of people who have never had a knee injury in their life can experience this.”

Concern about joint issues is also common when you hear that crackling, popping, or grinding when squatting or going up or down stairs, Jamon told Bicycling. Unfortunately, when that happens, it can lead to reductions in physical activity.

“People with creaky knees often feel there are more serious underlying health issues like arthritis, causing them to be fearful of exercising and using their knees,” he said. “While we did discover a link between knee crepitus and features of osteoarthritis on medical imaging scans, people generally shouldn’t be concerned about knee crepitus unless it’s accompanied by painful movement. If there’s no pain, it’s likely not doing any damage.”

                                                                                                                                                     Trevor Raab

In terms of what causes creaky knees, that’s still unknown even though the topic has been explored for well over a century, according to Couch—research on the topic is seen in medical journal as far back as 1885, he added. One prominent theory is that the sounds arise when cartilage rubs against the joint surface or other soft tissues within the knee. Another posits that crepitus can be prompted by air bubbles that build up in the joint and pop when there’s movement, similar to cracking your knuckles.

Although creaky knees without pain may not indicate an immediate concern, it can be helpful to focus on exercise that improves overall knee health if you have risk factors for OA, Couch said. These risk factors include previous knee injuries, excess weight, a family history of OA, smoking, and being an older adult—arthritis risk increases with age.

Exercises utilized for reducing the effects of OA (whether you have the condition or not) are a good starting point. For that, the National Library of Medicine suggests strength and mobility exercises done two to three times a week for about 45 minutes per session, incorporating moves like step-ups, one-leg balancing, and squats. Endurance sports like cycling are also beneficial for improving lower-body strength without overtaxing the knee joints, the organization added.

Activities like these increase blood flow to the knees and other joints, and allow joint fluid to enter the cartilage in the joint more effectively. The National Library of Medicine noted that this can strengthen the muscles around the joints, increase joint stability, and improve flexibility overall.

You may still have creaky knees even with regular, focused exercise—but you’ll be lowering the risk of all that crackling and grinding turning into an OA alarm bell.

https://www.bicycling.com/health-nutrition/a62884186/creaky-knees-arthritis-risk-study/