Couch to 5K
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Creaky knees! May require more than an oil can?!

So, I've been running now for approx 4 months, 3 times a week and haven't had any injury problems so I assume my pre and post stretch routine has been ok.

However, over the past 3 weeks I've developed what I can only describe as creaky knees, when I bend they crackle and pop like a bowl of Rice Krispies! :)

There's so much on the internet that I'm getting a bit confused and am even thinking of booking an appointment with a physio to get the best advice on what to do.

They don't hurt, so I'm not in pain but I just wondered if anyone could suggest the best exercises to do to stop this?

7 Replies

How odd! I've no idea but I'm curious as to what it is!

I read somewhere that the cracking noise is muscles popping back into place, like when you're a bit creaky first thing on a morning. I'm not sure why this happens either. I'm a but useless really lol :)


I know it's a bit weird! :)


Ahhh Minuette,

I have no cure for the rustly knees (mine have sounded like crisp packets being stood on for a very long time now when I come down stairs, long before I started running!) It is wear and tear! Might be a good idea to see a physio for an expert opinion.



Yes I thought wear and tear too! :(

Made an appointment to see physio tomorrow so hopefully will be able to cast some light on it! :)


Went to the physio and it's wear and tear, he has said to keep with the 5K distance for at least a year and not go on to a 10K as I've put strain on my knees, even though I'm not having problems at the moment, apart from creaks :)

So he's given me some exercises and some stretches to do, which I'll do religiously and for now I'm happy to stick with 5K as that means I can work on my speed.

I just wish I'd started this running lark 20 years ago - no, make that 30!! :)


I've had a similar problem since I turned 18ish... I'm not saying it's the same thing but I have chrondomalacia Patellae (that sounds SO much scarier than it actually is!) Basically, its just damage to the cartilage behind the kneecap bone, like softening or wear and tear to the cartilage. It's apparently really comment in young adults, and significantly so in women and causes the kneecap to rub against the femur instead of gliding smoothly over it. Physio is really the only treatment (I got referred through my GP) and this helps to strengthen the muscles around the knee and reduce stress on the knee by hopefully aligning the muscles better. Like I Said, this may not be what you have (So sorry for blithering on) but just in case anyone else has the issue and thinks its something scary, hopefully this can put a few minds at rest.


Thanks Sally, went to the physio and it's just wear and tear unfortunately but thanks for the info :)


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