Most of us either have it or have had it at one point
in our lives –
Yeah, that annoying “crunchy” sound in your knees as
you squat, walk up the stairs, etc.
Or in your shoulders when you Press…
Or even in your elbows when you do Pull-ups…
My knees used to “crunch” all the time. And pop too.
Especially while I was squatting.
And climbing stairs.
And… well, pretty much everything.
What the heck is it?
Well my doc called it “crepitus” – don’t know if
I’m even spelling that right.
But it’s when there’s too much pressure on the
joint and friction builds up inside.
Just because it doesn’t hurt doesn’t mean it’s not
bad and also doesn’t mean something bad won’t happen
as a result of it.
It’s actually a symptom of something that’s about
to go wrong. (Ask me how I know… ;-] )
And if you don’t take care of it sooner rather than later
you’re essentially playing Russian Roulette with
So, what do you do about all that crunching?
Pretty simple – perform some mobility work for not
only that joint – which is actually treating the
But more importantly, the joints above and below
the “crunchy” joint.
You should routinely do these mobility exercises.
Do them daily.
And plan on spending about 10 minutes before your
workouts doing them and cool down afterwards with
another 10 minutes.
P.S. How long will it take to get those “crunchies”
to go away? Hard to tell, but if you’re faithful to
do this stuff every day you should notice a major
difference in as little as 2 weeks.