How to Fix Knees That Crack & Pop When Squatting |
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- Опубликовано: 7 июл 2017
- Do your knees sound like popcorn popping when you squat? This usually comes down to two things: improper warm up or possible patellofemoral syndrome if it's also associated with pain. Find out today how to decrease these noises so you can squat in peace!
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____________________________________
Dr. Aaron Horschig is the founder of SquatUniversity.com. A physical therapist, coach, speaker, and author of 'The Squat Bible', Dr. Horschig is a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association. He works with such athletes as international soccer players, MLB and NFL athletes, national-level Olympic weightlifters, and youth athletes.
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![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
It's really frustrating going to a doctor with this kind of problem.
"Doctor, my knee pops when I squat."
"Well, my advice is to not do squats."
I don't want a limitation or restriction, I want a solution. So stuff like this is very appreciated.
... and there is your Dr. $500 bill for nothing.
So true. My doctor said the same to me
Exactly. Doctors are almost useless when it comes to solutions for most issues.
"Doctor, my tooth hurts when I eat."
"Well, don't eat."
So true. Doctor are same everywhere, said the same to me
I really thought that my knee was seriously screwed up, but then I did those stretches. I was then able to do a full on squat without that popping sound from my knee. So, thank you.
Thats great to hear! You're so welcome!
I advised my friend to watch this video, and ever since he did the stretching you recommended, he hasn't heard his knees crack since. I would like to say thank you for great content, keep it up.
That's great to hear! Thanks for letting me know how it helped!
@@SquatUniversity I did not know that the foam rolling could help reduce the crackling crunching sounds. I will try this now.
@@Trang-xq9fn how did it go? I'm curious
Definitely it has helped reduce the tight muscles in front of my knees. I do hear less crackling.
Im gona be that frnd now
My knee just pops sometimes when I get up but it’s painless and not serious, but I freak myself out so I searched this video.
Is because you don't drink water
Sup Zero I drink a lot of water daily, and my left knee still cracks. Right one rarely cracks . Gonna try the foam rolling and a longer warmup next time, hopefully it helps.
Ciel And Sebastian same with me
Ciel And Sebastian same
Same wtf
My right knee sounds like rice crispies cereal 🥣😭🤣
Hey, me too.
So does mine
Both of mine do 🤦🏼♀️
Mine too! It’s so disconcerting.
Same here.....
I like how everyone here is like over 30 and I'm just a 12 year old
WallNotAWall BRU SAME I FEEL LIKE AN OLD MAN
WallNotAWall Enjoy it kid. One day you’ll be our age and wonder where the time went. Be a kid for as long as you can😉
Lol m 21!
Same
WallNotAWall
I looked
Doctor I just want to say thank you! Ever since, your videos popped in my feed I have been incorporating all your teachings in my workouts. I had an injured knee for 6 years, back pains, and tight hip flexors. I had been doing all the exercises, and stretches that you have demonstrated in your videos. My tight and pain hip flexors had gone away. I can squat, do rdls without pain and discomfort. Before then, I had physical therapy and gone to chiroparstors, but there wasn't any improvements. You are truly helping people who are in need of help in these type of issues. May you have continue blessings in your life. You rock! 🙏👍🙌
You probably won’t see this but you just alleviated my knee pain. I stopped squating because of it but I’m so glad I can work my way back with no more grinding or anything ✊🏾👏🏾🤲🏿
This video made so much sense! Thank you!!!! I was in a bad car accident, with a lot of fractures and soft tissue damage, including a shattered knee cap and torn glut. During rehab, my first outpatient PT kept making me do leg extension exercises on a machine and I kept telling her that they made my knee grind too much and were too painful. She also told me I should never squat. I finally switched to a different PT practice and one of the first things that they had me do was squats and no knee extensions! Hooray! Now I understand why those knee extensions were such a bad idea!
Had a one leg high impact injury with sudden deceleration.
Left leg been terrible for years. Clicking knee, pain up towards pelvis, all over leg really.
Some really good advice on here. As an amateur I was always looking to strengthen etc but now I realise about the 'track' and muscle memory. Very useful video.
I’m a rower and because of the current circumstances, I need to be working my legs to my hardest. I was working my legs very hard, when suddenly my knees began popping. I tried to stop my leg workouts, yet my progress was extremely gradual. This video was a complete 100% lifesaver. Thank you so much
One of the best videos I've ever watched on RUclips. Thanks so much!
Awesome stuff man. I've spent countless hours following advice from different videos all over youtube and yours is the only one that's really helped. All I really needed was to loosen up my quads using your technique at 2:30. Literally 5 minutes later the cracking is completely gone after having been here off and on for years. Thanks a lot.
Bro is this really worked
@@lakshmanank8289 yes brother, this worked, I swear to God. My knees were popping for more than a year. After doing these two exercises, my left knee doesn’t pop anymore, but my right still does, I’ll have to work on it a bit more
Did the foam rolling this morning before squats, worked perfectly.
One of the most simple and straightforward tutorials. I'm looking forward to trying all of this and seeing how it changes my situation. Thanks!
Man, this is the best video on this topic I've seen, so accurate and understandable, cheers mate.
i was super annoyed at how my knees would pop every squat but i just did the second stretch for like a minute and it all went away. This is such good tips and gets a like and recomendation from me. Thank you so much!
Doc man, I gotta tell ya, your stuff is amazing. I used to be a 400+LB squatter till I got my Purple Heart on Tatooine (Afghanistan lol) a few years back. I've gone from "you'll never squat again" to repeatable high 2-low 300 LB safe, repeatable efforts. Squatting has gone from my least to most liked exercise. Minus the occaisional life event and/or programmed deload I squat almost every day without pain now. Between you, Mobility WOD and Max Shank's stuff, I've been able to get my groove back without going under the knife. I'm 39 right now (November) with the 40 in April. The goal is repeatable double bodyweight ass-to-grass high-bar singles (340-360 ish) by april. So far I'm at 15-20 sets of easy 275 singles and RPE 8-8.5 singles of 3 plates in shitty shoes. Blew out the chucks doing a lot of wide box squats and low bar. If you're reading this people, his stuff works. I'm no paid advertiser, just a broke old Soldier who's grateful for getting his wheels back.
Honored to hear Andrew! Thanks so much for sharing your story here - I'm so glad to hear that the content I've shared has been so helpful for you.
Hey man read your post did you make your goal? Hopefully if not keep it up!
lol @Tatooine
Respect
That's awesome. I hope to get back to normal squatting and deadlifting eventually. Seems a long way.
It's like a miracle. I did the thigh on the roller both sides. There was quite a lot of pain but the popping of the knees stopped immediately. It took about a minute. I can't thank you enough. I will build this into my morning stretch and squat routine.
Thank you so much for this video, you took the sensation of like ten years wear and tear off of my knees, total new lease on life. Great content shared and subscribed.
My knee pops literally every time I bend it
Mines too. I could go on doing 100 squats and they would pop everytime I stand up again
My knees pop every time I go down
@@user-hv5rv5ox2x same
@@user-hv5rv5ox2x yo wassup
Did anyone find a working solution for this?
I was squatting with my gopnik friends and I squatted for 2 hours nonstop. Now I have cracking in my knee. But now it’s gone, thank you!
I love this series. Thank you so much for putting so much focus on joint function and mobility.
One of the most concise and informative explanations I have ever witnessed. Thank you!!
Awesome video! I went back to the gym after a year off and started having serious knee pain. Mostly bending and climbing stairs. I took 6 weeks off decided to go back today and the pain was almost instant. I’m going to try these stretches. Thanks
Glad you liked the video! Here's something to check out also that may help you find out what kind of knee pain you may have had so you make sure it doesn't come back: squatuniversity.com/2017/05/14/what-kind-of-knee-pain-do-you-have/
This video saved my knees! Thank you for making this video!
I'm so glad to hear! Thanks for checking out the video Eddie!
@@SquatUniversity ,hi im not athletic at all but for health reason i need to regain my posture .i have herniated discs (2 years ago i had a foot drop- left side is weak) and anterior tilted pelvis, so recently my left knee is stuck ,so through many videos im regaining some use ,i found out about my pelvis and also my glutes and my IT.SO I have been working on those.So far the pain has reduced and somehow even i walk with a cane i sometimes can go 10mns without and lose my balance .But this pain wont go away im reserching what to do my anterior side of the knee like my my inner thigh by the knee is very painful ,since i work on my IT BAND issues the opposite tension has reduced slowly but not all .please help. Im searching thank you.
Thank you! Third stretch helped immediately! I held for about half a minute and no more cracks!
I won't go to a physical therapist, you fixed it already mate!
When in doubt, I come here :)
You are appreciated.
Some really great explanations here. You really helped me actually understand what is going on with my knees. Thank you!
I went through acl lcl reconstructive surgery on my right leg. You just game me the right info I needed. I thought no pain no gain but it's a different world when it comes to recovery after surgery. I'm getting that exact pain in my right knee 😔 and it's all because I was going all the way down in squats. Thank you 🤙
Very informative, well spoken and composed, keep up the work man! 👍
How can this have 82 dislikes it’s an incredible video that is amazingly helpful thanks so much man your content is brilliant.
★★★不能壓在膝蓋骨上方
①2:34 滾筒放鬆 大腿前側+外側
慢慢上下移動
滾到膝蓋邊邊 不要滾上去
②2:51 你要深層 把小腿抬起來 上下
③3:23 不能壓在膝蓋骨上方
壓在膝蓋骨的邊邊肌肉
小腿上下彎
你每次做完 要觀察膝蓋聲有沒有減少
④4:01 股四頭肌伸展 長板凳上
4:10 屁股平行向前 不要歪斜 維持30S
⑤5:12 槓片深蹲
下蹲十 可以左右移動
要感受是屁股再出力
6:42 橫向壓縮綜合症??
你的內側 外側肌肉同步工作
他們應該要有一定的強度
讓他正常上下移動
如果其中有一側 變得非常僵硬
那膝蓋骨就會變傾斜
越硬就越斜
經過多次的下蹲 會獲得橫向拉動(軌道偏移)
導致膝蓋骨下側 磨損不均勻
導致膝蓋骨光滑底部被磨損
單側肌肉僵硬 會導致過度的膝蓋骨壓力
日常我們必須提高彈性
膝蓋周圍肌肉移動能力
⑥ 8:52 球放在膝蓋肌肉外側
上下滾動找痛點
做2MIN
⑦11:11 坐姿 膝關節伸展(不要做這個練習)
11:56
不要做很深的深蹲
深蹲會帶來更多壓力
Your videos are great. I injured my knees doing muay thai and other impact stuff, excess weight after injury didnt help but these sorts of mobility things really improve life quality. Many thanks 👍👌
I appreciate it! I'm so glad you're enjoying the shows!
Tried this, amazing results after 3 weeks, much love man 🙌💕
Young and restless
Bold and besutiful
When I am walking my knee pops even the people around me could hear lol. But my knee falls off the tracked as you said however I have found foam rolling helps
4:36 hear the pop sound
I didn't hear
Yeah
@@taisealey4058 it's there
i thought it's just me who hear it
This is probably one of the best RUclips channels out there for sure 💯💯💯
Excellent video Dr. Horschig. Thanks again for all the great content. Love your content
Went in for the usual leg day last week and immediately after attempting my first lunge I felt a sharp pain right above the knee cap. Tried doing a body weight squat and felt the same thing. I took the last week off to fully rest and have been looking for some strengthening exercises for the knee area the past week. This one was very helpful. Will definitely be trying all of these!
I'm glad to help! Hope the knee feels better soon!
Hello......@!
Was that the quad tendon where the sharp pain was coming from? And if so , did you just roll it out with a lacrosse ball to fix it? Thanks
Great video! I am already a follower on Instagram and didn't know you were on youtube too. This is definitely going to become one of my favorite channels!
Thank you so much Matthew! I really appreciate the follow - definitely let me know if you ever have any questions for me that I can help with!
Can’t believe after dealing with the clicking for so long that it just got deleted by a minute of the couch stretch. You’re the goat
Love your videos. Well presented and good, clear information. Always look forward to new videos and take something away from each one. Favourite so far has been the squat warm-up. Made a huge difference in my mobility and I commit more time to warm ups now which feels so much better overall. Nice to get a little sweat going just in the warm up.
stiffler mixed with athleanX= Squat university
I've actually gotten Stiffler before - makes me laugh
lol.
Lol
@@SquatUniversity lmao
@@SquatUniversity the stiff meister
I had ACL and meniscus surgery in 2015 and it took a year fo me to fully recover to feel 100% -ish. Now recently, I started working out and I notice my knee sounds crunchy. My knee even sounds crunchy when I’m just relaxing and I bend my knee, although the sound is quieter.
This was really helpful to me, and especially the part about not pushing it when you're in pain. The metaphor about the car really hit home. Think I'll try to take better care in the future, Thank you!
This was a huge help, I feel like I finally know what's wrong in my knees....now I can go to a physical therapist with some knowledge. Thank you!
- Is this the best fitness channel in YT?
(not a single second passing)
- YES
I’m 32, my knees were popping for more than a year. I did these exercises, I swear to God, I stopped hearing my left knee pop now, I only hear it pop after I wake up, and not anytime during the day. However, my right knee still pops. I’ll update on my right knee after couple of weeks of doing these exercises. Thanks man, thanks lot, I tried several other exercises, but none worked :)
Any update?
Man I gotta tell you I tried the other ones, and it didn't work.
BUT WHEN I DID THE ONE BEFORE YOU SAID THE TRAIN AT 5:07 IT WORKED FIRST TRY AND I DID IT FOR A MINUTE.
I'M SO HAPPY!!!
You Have Now Earned A New Subscriber.
Thanks to this and Jeff (Athlean X) my knee issues are sorted. I can now do 65kg sets of squads for the first time in 25 years. (Now 49) Thank You.
This helped a lot, thank you very much for this video!
You're so welcome - I'm glad it helped!
Such a great vid!! Thanks for the tips!!
You're so welcome!
Truly awesome and yet simplified fixes.
In the whole internet didn't find anyone who talk about those issues in a way so practical. My dream is be able to do a deep squat till the end of this year!!
My knees hurt when I watch him squat
🤣🤣🤣
Hhhahhahahaaha
My thoughts exactly lol I actually grimaced when he had his foot raised on the bench and knee bent on the floor. Urgh.
😂😂😂 me too, I'm like I don't want break my knees, I want to stop them from popping 😣😂
Thank you Aaron! My preworkout meals when I train in the morning usually are wholegrain toast/oats/nuts + some dairy product + fruit :) Saludos!
You're very welcome Alberto! That sounds like a great pre-training meal!
Hearing pops ever deep body squat, did this shit and it’s gone. Fuck, this modern age is beautiful, limitless answers to any question all at your fingertips. I appreciate your kindness to share your knowledge with the world 🖤
You have the most informative, easy to understand and helpful social media presence I've ever come across I love squat university. Can't wait to get the bible and actually visit your gym one day. :)
I got on the roller and I was like, "ooooo, that's all stiff"
DUDE! i did a (slight) manipulation of my right knee cap after watching this video, after it showed me it was only moving outward, and not inward at all. warmed it up and PRESTO! it moved and slightly painful new popping i was getting in my squats this morning is gone! i was about to cry thinking my squats were done. thanks so much!
I'm glad you're feeling better now!
Like the lecture and discussion on muscles being inhibited..
Wow! I was standing in my kitchen popping my knees and decided to look this up. So I grabbed my foam roller did the thigh roll when I was done the popping was gone! I'm new to the foam thing but it worked. Thnx brother💪
Wow. That's amazing. How many times did you do it
My knees were making a lot of sound, i just cut them out now it doesnt
Did you get a knee replacement surgery?
@@chimaob1244 no i was joking when i said i cutted them
This is exactly what's happening to my knee
Wow.... This completely got rid of my knee grinding 😳 you're a wizard 😂
I've had that grinding sharp pain in my right knee for 15 years, before I ever got under a barbell. Squating helped it, but after about 7 years of that it remains. What he is saying makes sense I can clearly see the vmo on that leg is half the size as my left vmo, I've known this for years and haven't been able to correct it. Low bar squatting keeps it pain free for the most part, warming it up is huge, its in my everyday life that it becomes bothersome.
I had surgery on my tibia 3 years ago and every time I try to squat, the popping sound that comes from the knee is irritating.
Thanks for the video
thanks brother this helped popping that was just pissig me off
I'm so glad to help!
thank you so much for this. Subscribed before i saw the video, you are such a great guy, hope the book sales are going well
Honored!
Very informative video, one of the best I've seen!
Thank you . I suffer with a grinding knee I will try the squat method 👍
You're welcome Donna - let me know how it goes!
Squat University best thing I could find was a lemonade bottle to roll on ... but I couldn't hold my body weight . Would it work the same if I roll bottle on it by hand.
Similar as long as you use a lot of pressure. A rolling-pin would be a better option
from my experence. the pops cracks and other niggles is a sign of inbalance. maybe a part of your thight is under developed. i had shoulder problems for years then did more rear delt stuff and it got better not perfect but its getting better. also problems around the knee could be tight calves and tight hamstring it all tights around the knee.
This was extremely helpful. You just put a name to what’s wrong with me. Thank you.
Love the show, keep up both YT and instagram videos!
Thank you Jimmy!
My entire quad is that "spot" :)
Pretty stoked to find this channel. I used to be a reasonably strong athlete. I had muscle imbalances, my coaches blamed on over training for hurdles. 3 docs and a physical therapist later i was still struggling (told to have injections). It's been almost 15 years of little to no mobility. I recently started training for a spartan sprint and my knee pain is back as bad as before. I found this video helpful and have watched it every day and foam rolled before and after training. I would go to a different physical therapist but am worried that it wont help as before. I know this knee issue is holding me back in my life. Is it okay to foam roll every day?
Yes!!!
THANK YOU. VERY INSIGHTFUL AND INFORMATIVE. YOUR PASSIONATE ENTHUSIASTIC PROFFESIONALISM IS ALSO MOTIVATING. GREAT JOB. 👏👍
He is a Hero
&
has perfect leg
when my knees and ankles pop I'm like, "you better pop, lock, and drop that attitude right now 😤"
After watching this video I've just added another 20minutes to my workout 😫
Dude, you're awesome! Your approach is what made me subscribe. Thank you
Thanks, the foam rolling helped a lot. My go to pre-workout meal is a 16oz glass of celery juice.
That time came when teenagers click on this video....( I'm one of them 😂)
I injured my knee at work around 6 months ago and it pops whenever I bend it now :( Like loud audible pops. sigh...is there a way to get my knee back to normal again? Because I can't dance anymore :(
It really depends what the cause of the popping is. I would personally recommend going to see a physical therapist for a full evaluation - that will be the most efficient way to get back to 100%
lilmamagc any luck with your knee i have the same problem for 5 years now
Please tell me solutions for this
these videos are so good! thank you very much
Straight to the point. Thanks, mate! 👍
Followed you on instagram forever, FINALLY found your youtube channel!
"don't continue to push into pain, consult a practitioner"
*is a medical practitioner* - shit...
Haha... Thank you so much for following on RUclips as well!
5:58 the problem is when i chrunch that much i cant get up without *kkrrrcc krcc krc krc kkrrrcc* all over my knees
Dude, that's a nice video, i feel little pop and grinding and inside muscle pain, just from one video i understand that both are connected. Thanks
Love your content Doc Super Valuable 💪🏾
Aaron, what are your thoughts on light weight box squats as a primary leg exercise to relief knee pressure during the rehab process in addition to the other knee exercises you've laid out in other videos?
Great question - I think limiting depth (as with a box squat) can be a very helpful part of the rehab process if you're having pain with deeper squats!
I fell a short distance and went down on my knee, I have a little pain and the mobility isn't as good as it was. what should I do??
I'd personally recommend going to see a physical therapist for an evaluation.
@@SquatUniversity Hey, I’m 24 around 270 lbs, I’m starting to see that my left leg( especially in the knee area) is stronger than my right one, when it comes to extension) I even feel my right 🦵 slowly give out when I bend it sometimes to a slowed down swat position) Wondering should I see a Physical therapist or is related to load or weight on my knee muscles?? Any Solutions?
This video changed my life
I want to thank you. I hurt my knee just doing a silly jump and started popping, I went to an osteopath but nothing.
the tennis ball right above my knee did the trick, and I felt the stiffness there.. I don’t think it’s over yet but I got instantly better and now I know where to target.
#lifesaver
Great exercises - my knee is still popping after doing them, but it's not as loud and frequent as before. How many times should I do them per day?
10
Thanks for this video. I have been have a really load cracking sound in one of my knees and it just does not feel right. Saw my doctor went for a X-ray and my doctor has said that it’s just noise, but I definitely have swelling, aching and cracking all the time when bending. Checked my knees and they don’t move to the outside. I’m going to see a physio soon but do you think along with the exercises you suggested that the couch Stretch would still be something I should do to warm up and stretch after?
I think the physio appointment will be extremely helpful especially because you have the swelling and aching.
I also had cracking n crunching sound as well with arching n x rays showed knee narrowing .
Thank you very much Ive had popping knees for years and these stretches alleviated the symptoms in one day!
What really helped me was foucsing on the area right above the knee when stretching
This is phenomenal information. Thank you for sharing.