“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]
“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! |
"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"
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
