If your knees sound like a bowl of cereal, you’re not alone. But what does it actually mean?
Here are some points to help you decode what those joint noises are saying about your body, and when to take them seriously.
Gas bubbles in the joint fluid
Those cracking sounds often come from tiny gas bubbles forming and popping inside your joint fluid when you move.
This is completely normal and harmless for most people.
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Tendons and ligaments shifting
Sometimes it’s tendons or ligaments that shift slightly over bone surfaces as you bend or stretch. This can cause a noticeable pop without being a sign of damage.
Worn-down cartilage
The smooth cartilage padding inside your joints can start to wear away as early as your 30s.
Less cartilage means bones may grind instead of gliding which can lead to more noise, pain, and stiffness.
Age isn’t the whole story
While aging plays a role, it only accounts for about half the risk of joint wear.
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Lifestyle, past injuries, and even your diet can have just as much impact on your joint health.
Stiffness can be a red flag
Morning stiffness lasting an hour or more can signal early arthritis.
If it’s accompanied by swelling or constant pain, it’s smart to get checked out early, since treatment works best in the early stages.
Repetitive stress wears joints down
High-impact or repetitive activities — like running on hard surfaces or heavy lifting — can speed up cartilage wear, especially if you don’t recover properly between sessions.
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Inflammation accelerates damage
Low-grade, chronic inflammation caused by smoking, excessive alcohol, or a poor diet can make joint wear worse by blocking the body’s ability to repair cartilage and other tissues.
Diet can help protect joints
Eating foods rich in omega-3 fatty acids, antioxidants like vitamins C and E, plus calcium and vitamin D can help fight inflammation and protect cartilage and bones from damage.
Strength training stabilizes joints
Strong muscles act as shock absorbers for your joints. Regular strength training helps support and protect your hips, knees, and other joints from excess stress and wear.
Movement keeps you flexible
Low-impact exercises like walking, swimming, cycling, or tai chi help keep your joints moving freely without overloading them.
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Staying active is key to staying limber as you age.
Artiklen er baseret på informationer fra National Geographic.
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