How To Pop Your Knee


How To Pop Your Knee or Crack Your Knee Back Into Place

Every once in a while, my right knee will start to feel stiff and feel as though it needs to be "cracked" back into place. It feels as though it's slightly misaligned and all I need to do is pop it back into place. I don't think that this sensation is caused by an injury because it doesn't hurt, but it just doesn't feel right. For anyone who has dealt with this issue, you understand the desire to pop it. Here is how to pop your knee safely!

The scary part about cracking or popping your knee, is that the knee is one of the most complex joints in the body. We use it so much that it's no wonder there is pain in that area (which happens to 1 in 5 people), according to the American Academy of Pain Medicine

Method #1: Ballet Squats or Plies for Knees

  1. Start in with your heels together, toes apart, legs straight.
  2. Slowly bend knees as far as possible while keeping heels on the floor and tracking knees over toes. Straighten back by spiraling inner thigh muscles forward and engaging the glutes.
  3. Move to 2nd position, hips slightly wider than hip-width, toes pointing out, legs straight.
  4. Slowly bend knees as far as possible while keeping heels on the floor and tracking knees over toes. Return to start.

Method #2: Chair Pose (Yoga Move) for Knees

The pose: Standing with feet and legs together and chest lifted, sit back and down (as if you were sitting in a chair). Keep weight in heels and raise arms up through fingers. Hold for 10-30 seconds, repeat 3-5 times.

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Method #3: Knee Bends

  1. Start with your feet hip-distance apart.
  2. Step one leg back, bend your knees, and HOLD. Your front foot is pressing evenly into the floor. Your front knee is over the ankle. Your back knee is underneath your hip. Both hip points are pointing perfectly forward, and your shoulders are stacked over your hips. Your spine is long, and your shoulders are wide and down your back. Now that you've set it up properly, you're ready to move.

Method 4: Figure Four Stretch

  1. Lie on your back.
  2. Cross your left foot over your right quad, and bend your right knee.
  3. Grab the back of your right leg and gently pull it toward your chest. (Make sure you are flexing your foot, to protect your knee)
  4. When you feel a comfortable stretch, hold there.
  5. Switch sides and repeat.

Here's a Youtube video on the proper way to do a Figure Four Stretch:

Make sure that you aren't suffering from an ACL, Meniscus injury, or that you don't have something seriously wrong with your joint. I am not a doctor and you should consult your doctor before doing anything recommended in this article.