What happens when you Squat?

So you’re in the midst of a squat, totally into it. All of a sudden you hear a spazz or a crack sound. It is solely enough to freak a normal human being out who is not having much knowledge about how all of it works. But apparently, it is not a matter of concern. The knee is a joint. Joints and soft tissues can make all kinds of noises, from loud popping noises to grating sounds to quiet rubbing sensations. Most of these sounds are categorized by the term crepitus, which essentially means “joint noise.”

Crepitus can be totally benign and is very similar to popping your knuckles or back. During exercises like squats and lunges, the force on the knee joint can compress any gas that is hanging out in the synovial fluid surrounding our knee. Synovial fluid works to protect and lubricate the joints, causing a popping sensation or maybe even an audible crack.

While it can be unnerving if you don’t know what it is, this form of crepitus is generally not painful or harmful. It’s common in people of all ages. In most cases, this is nothing to be concerned about. In fact, the misconception that popping your joints will lead to arthritis has absolutely no support in the research done.

Some people will notice a grinding noise in the knee joint when they squat. If it’s not painful, it’s categorized as “benign crepitus” which, again is nothing to be concerned about. Many people experience this throughout their lives and never have any problems.

Even though it is not that big of a deal to hear a subtle crack in the knee when squatting.
It is said, motion is a lotion. This means that the more you move, the more your joints will lubricate themselves. But if you do not move or lie down for a long time, the synovial fluid in the joints will increase. Resultantly, gas bubbles will form in it.

Following are some tips to maintain the knee pressure and avoid the crack sound to some extent:

Choosing the right exercise style as well as incorporating knee-stabilizing exercises into your exercise regimen

Make sure you’re squatting with proper form

You may need to work to sit back on your butt instead of putting your weight on your knee.

Strengthening the quadriceps and gluteal muscles by squatting and lung exercise

Wear any prescribed orthotics to keep your leg in proper alignment

If you feel uncomfortable, make the activity easier

Lose weight in case you are obese. Since the condition can be improvised when you are overweight.

Be sure to warm up and cool down before and after all athletic activities


Facing knee crack when squatting is common in many cases. It is not a problem. This can affect a person’s life too as it becomes irritating and embarrassing after a point. For instance, the sound of knees in public places doing normal activities as well as getting up from a chair in a business meeting may upset a person.

Regular strengthening exercises can significantly reduce the knee’s sound if the cracking is not due to a specific knee problem. But if it is accompanied by pain, after trying home remedies, it is better to see an orthopedist to diagnose and treat the knee problem.

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