Snap! Crackle! Pop!

 

“Good Lord, I sound like a bowl of Rice Krispies!” I thought as I tiptoed down the hallway. It’s 5 am and I’m trying to be as quiet as possible. But my joints broadcast almost every move I make. Being 60+ may increase the frequency of snaps, crackles and pops, but joint noises are common at any age – even young yoga students have creaky joints, I have heard them!

“The bottom line is joints make noise,” says Dr. Kim Stearns, an orthopedic surgeon. Doctors call our noisy joints crepitus. Many people dislike the sound of crepitus but even healthy joints can make noises and, while embarrassing, it is no reason to avoid healthy, physical activities.

*NOTE: Crepitus is painless. However, if there is pain, swelling, and limited range of motion, or a history of injury associated with your joint noises, you should seek advice from your doctor.

For me, crepitus is most common in the morning. After all I have been lying in bed for hours.  So before I transition from sleep to running, I want to be sure to warm up my joints.

"Warming up" means getting synovial fluid flowing. Synovial fluid is a viscous fluid found in the cavities of joints. With its egg white–like consistency, synovial fluid’s main job is to reduce friction between the articular cartilages of joints during movement. About 80 percent of our cartilage's volume is synovial fluid, thus it plays an essential role in lubricating joints and preventing injury. 

“We say motion is lotion – the more you move, the more your body lubricates itself,” Dr. Stearns says. “When you’ve been sitting or lying around, fluid in the joints doesn’t move. The more active you are, the more your joints lubricate themselves.” [1]

- What every non-runner has said to me, for the past 40 years!

No one wants to “ruin” their knees! My joints may snap, crackle, and pop occasionally, but they are still healthy. Recent studies have documented the benefits of running for joint health. [2]

"For decades, people have thought of physical activity as injurious to joints. However, a couple of years ago, a handful of studies found the opposite, with the risk of osteoarthritis going down the more active you are. Our results show that activity is the driving force behind maintaining joint lubrication."[3]

"Warming up" is essential for healthy joints! So, whether you are a runner or not, your joints will benefit from activity and movement. Beginning each day with a “Synovial Flow” will ensure you get the synovial fluid flowing and lubricating your joints. This may lessen your snaps, crackles, and pops and protect your joints.

"Synovial Flow"

Dasha Chalana (Churnings) – Standing Joint Series: Emphasizing slow, lubricating action to stimulate synovial fluid.

Ankle rotations -Bend knee with foot behind you, rest tiptoes on ground, slow & gentle rotations: 8 rotations then switch directions. Repeat with other foot. 

Knee/ankle circles - Bring your feet together and bend your knees, placing your hands above the kneecaps. Lengthen your torso as you lean forward, making small circles with the knees. Find a comfortable range of motion. Then reverse direction, 8 rotations each direction.

Hip Circles – Feet slightly wider than hip distance apart. Inhale as you move your hips forward; exhale as they swing behind. Then reverse direction, 8 rotations each direction.

Snake - Knees slightly bent, arms relaxing at sides, exhale, chin to chest & make a dome of the spine; inhale, lift chin, slowly roll to stand; wave-like movements.  Repeat for a total of 8 “snake” movements.

Wrist circles -Bend elbows; interlace fingers; allow forearms and elbows to meet in front of heart; rotate wrists. 8 rotations then reverse direction, 8 rotations.

Shoulder rolls- Lift shoulders and gently roll backward 8 times then forward 8 times.

Neck circles -Slow and gentle! Draw circles with the tip of your nose. 8 rotations then reverse direction, 8 rotations.

Standing Six Moves of the Spine – Here you take the spine through its six main movements: Flexion, Extension, Lateral flexion right and left, and Rotation right and left

Forward Fold Flow – Stretches the ankles, calves, hamstrings and lower back.  You need not do the entire progressive flow, Rag Doll is sufficient; only do those poses that feel good for you on this day, at this time. Move with care and compassion.

**To come out of these poses, bring your hands to your hips; keep the micro-bend in your knees and come up to standing with a flat back—engaging your core to support your lower back.**

After I complete my Synovial Flow, I walk from my house to the school crossing (.15 miles to be exact) . Then, my transition from sleep complete, I run.

Remember “motion is lotion.” 

[1] https://health.clevelandclinic.org/snap-crackle-pop-need-know-joint-noises/
[2] https://pubmed.ncbi.nlm.nih.gov/27699484/ and https://pubmed.ncbi.nlm.nih.gov/31650307/
[3] https://www.insidescience.org/news/how-does-physical-activity-preserve-lubricated-joints