Exercises for My Popping Knee

Exercises for My Popping Knee

A popping knee can be caused by any number of ailments including arthritis, tendon pull and/or torn cartilages, according to University of Washington Orthopedics and Sports Medicine. Some popping sounds have serious consequences, while others do not. Either way, you need to work on your knee's surrounding muscles by increasing their strength and flexibility. This will help you and your knee return to a functioning life.

Single Leg Dip

Strengthen your knee's surrounding muscles by doing an exercise known as a single leg dip. This exercise will strengthen your quadriceps, hamstrings, hip and buttock muscles, according to the American Academy of Orthopedic Surgeon's website saveyourknees.org.

Stand between two sturdy, high-backed chairs. Place each hand on the top of a chair for balancing purposes. Stand with your feet shoulder-width apart. Lift your uninjured leg off the floor while slightly straightening your knee. Place your body weight onto your injured, grounded leg. Slowly lower your body down three inches. Move your body weight to the heel of your uninjured leg. Hold this position for five seconds. Slowly return your body to the original, standing position.

Repeat this exercise three times. When lowering yourself, pretend you are going to sit on a chair. Do not bend your injured knee over your toes.

Water Exercises

Water exercises will be easier on your knee joint than land-based ones, according to the Arthritis Foundation. Water supports the majority of your body weight, thereby decreasing your joint impact. This makes exercising less painful.

Water's natural resistance can increase your muscle strength and exercising in warm water will relax your muscles, making exercising easier. Water walking may help your popping knee. Get into chest or waist-deep water. Hold onto the pool's side with your one hand, if desired. Walk the pool's perimeter with the same gait you would use if walking on land. Remember to swing your arms. Make certain your feet touch the pool's bottom to prevent injury. Walk for 10 minutes. Rest for three minutes, and then walk another 10 minutes. Start walking in circles, backwards, sideways or in squares.

As you become stronger, increase your speed to do water jogging. An alternative water exercise involves getting into the shallow end of the pool. Walk across the pool's width, to the other side. Rest for two minutes and walk back to your original position. Repeat this exercise three times.

Joining a spa may help you to keep up consistency.

Quadriceps Stretching

Work on your knee's range of motion through a quadriceps stretch. Hold onto the back of a sturdy chair. Place your feet six inches apart. Lift your injured leg from the floor. Bend your knee, bringing your heel toward your body. Grab hold of your ankle to increase the stretch.

Pull your heel closer to your buttocks. Stop pulling your heel when you feel a stretch in your thigh area. Hold your stretch for 20 to 30 seconds. Slowly and gently lower your foot to the standing position.

Repeat this exercise five times. Make certain not to twist or arch your back during this exercise.