Why do my knee joints pop during squats? (Fitness query)

Read to find out if popping knees is a sign of an injury.

I am a 26-year-old girl and am a little overweight. My knees pop when I do squats. Is it normal or is there a reason to worry? Could it be a sign of an injury?

Query answered by orthopaedist Dr i, Guwahati

Squats are one of the most efficient exercises to build strength and get your lower body in shape. The exercise not only strengthens your bones and connective tissue but also builds muscles throughout the lower body. If you are experiencing a pop on your knees while performing squats you have nothing to worry. It is usually because the tendons rub over the bony ridges in your joints. The noises are referred to as crepitus which essentially means the noise caused by joints. The noise is much like the one when you crack your knuckles.

While popping while doing squats is harmless, a pain accompanying the pop can be the warning sign of a possible knee injury. It could mean that the under surface of your kneecap (patella) rubs unevenly in front of your thigh bone (femur) resulting in pain in front of the knee while squatting. You can also experience similar pain while climbing stairs or while sitting with your knee bent. Immediately consult a doctor if you experience any such pain. These are the common causes of knee pain.

Guidelines:

If you are concerned that you will hurt your knees while doing squats, there are a few guidelines you could follow. You should always initiate the move by bending at your hips, keeping your knees in line with your toes. Remember not to move your knees past your toes as you place your body weight over your heels. Also, warm up with some stretching and some cardio before you start performing squats. You can try these variations of squats for killer legs.

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Image source: Getty Images

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