How To Pop Your Knee
Every few months, my right knee will start to feel stiff and feel as though it needs to be "popped. It doesn't hurt at all, it just feels a little funny. As if pressure is building up. I also don't think that this sensation is caused by an injury. It doesn't hurt, 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
- Start in with your heels together, toes apart, legs straight.
- 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.
- Move to 2nd position, hips slightly wider than hip-width, toes pointing out, legs straight.
- 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.
Method #3: Knee Bends
- Start with your feet hip-distance apart.
- 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.