Vitamins for Cracking Knees

  • By Performance Lab
  • 5 minute read
Vitamins for Cracking Knees

Many of us will have experienced a time when our knees decided to become musical instruments - making popping and cracking sounds when we bend and straighten.

This is generally harmless and a result of trapped air within the joint. However, consistent cracking alongside pain and swelling can reduce mobility and flexibility. Not to mention the impact on your quality of life.

In this article, we explain what causes your knees to make these sounds and discuss the different ingredients in supplements that can help ease joint pain and reduce cracking.

What Causes Cracking Knees?

Cracking and popping sounds are often heard when our knee joints move, known as crepitus. There are a number of potential causes of knee crepitus:

Gas bubbles: air can sometimes build up in the tissue surrounding the knee joint, forming small bubbles in the synovial fluid. When the knee is bent, it causes these bubbles to burst and produces the popping sound you hear - like a balloon bursting.

Ligaments: ligaments are connective tissue that surrounds the knee joint to give it support and provide stability. Sometimes these tough, elastic bands stretch slightly to pass over a bony lump when the knee is bent. When you straighten your knee again, they snap back into place and produce a clicking sound.

Injury: injury or trauma to the knee can cause soft tissue damage and result in crepitus, pain, and swelling.

Common causes of knee damage include:

Meniscus tears: people who play sports or run a lot often experience meniscus tears. This is one of the most common knee injuries and causes crepitus, stiffness, and pain when the joint moves.

Chondromalacia patella: often due to injury or overuse, this injury is caused by damage to the cartilage which covers the kneecap, resulting in aches and pains.

Patellofemoral syndrome: also known as "runners knee". This is caused by too much pressure between the kneecap and femur which breaks down cartilage. Can be a result of overexertion or injury and leads to painful crunching and grating when the knee moves.

Arthritis: osteoarthritis can affect anyone at any age, but is more common in people over 50.

Wear and tear: cartilage provides essential cushioning in the knee joint to allow smooth pain-free movement. When this is broken down as a result of wear and tear, it can result in inflammation, pain, and crepitus.

Supplements for Cracking Knees

Healthy joints support physical performance and allow us to stay active and carry out our normal daily lives. Unfortunately, the factors mentioned above can cause knee and joint problems that affect our physical ability.

For those of us who love to stay active and workout, knee problems are a nemesis. The good news is that there are many supplements you can take to support healthy joints and soothe aches and pains.

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Performance Lab Flex is a joint supplement that delivers a clever combination of vitamins and nature’s most potent joint-supporting botanicals, for smooth comfortable movement and protection against knee joint damage.

Read on to find out more about the powerful ingredients in Performance Lab Flex.

Essential Ingredients for Better Joint Health

Curcumin

Curcumin is an anti-inflammatory and antioxidant compound found in the bright yellow spice, turmeric. It can help soothe achy joints and reduce stiffness by reducing the damage caused by harmful free radicals, and by regulating the production of destructive enzymes.

Curcumin also supports the synthesis of collagen and other structural joint proteins. According to one study, curcumin is an effective treatment for helping relieve joint pain associated with arthritis1.

Glucosamine

Glucosamine is an amino sugar that occurs naturally in the body. It is a building block for connective tissues that surround joints, including cartilage, tendons, ligaments, and synovial fluids. These provide cushioning and support, allowing joints to move freely.

Taking a supplement that contains glucosamine helps with the repair and regeneration of these connective tissues, lubricating joints for smoother, pain-free movements. Research suggests glucosamine is effective at relieving joint stiffness and pain in people with osteoarthritis2.

Methylsulfonylmethane (MSM)

Organic sulfur methylsulfonylmethane (MSM) is required for the production and maintenance of collagen, glucosamine and chondroitin, and other proteins that comprise connective tissues.

Supplements containing MSM can help support healthy joints by slowing the breakdown of cartilage and protecting against wear and tear.

Research suggests MSM can help reduce joint pain and stiffness by reducing inflammation and protecting against damage caused by oxidative stress3.

Chondroitin Sulfate

Chondroitin is a vital component of cartilage. It has a strong negative charge that holds water, like a sponge, to provide important shock-absorbing properties.

Chondroitin also supports collagen production, a key building block of healthy joints, and promotes cartilage growth and repair. By taking a supplement containing chondroitin, you can help ensure your joints remain hydrated, lubricated, and healthy.

According to research, chondroitin is an effective treatment for helping relieve joint pain and physical function2.

Boswellia Serrata

Boswellia Serrata is a gum resin derived from the desert tree which produces boswellic acids that help improve joint aches, flexion, and performance of daily activities.

Compounds found in the gum moderate the immune response and block enzymes that break down cartilage and weaken connective tissues, protecting joints from damage.

Boswellia Serrata also contains anti-inflammatory properties that effectively reduce inflammation and pain. Research suggests Boswellia taken in combination with curcumin is effective at treating symptoms related to osteoarthritis4.

Omega-3 fatty acids

Omega-3s are essential fatty acids that form the structure of every cell wall in the body and are vital for healthy joints. They possess powerful anti-inflammatory properties to help reduce chronic inflammation that is commonly associated with joint problems.

According to research, omega-3s can help improve arthritic symptoms and may be just as effective at reducing pain as nonsteroidal anti-inflammatory drugs5.

Vitamins

A number of vitamins may play essential roles in bone and joint health. These include:

Vitamin D: assists with the absorption of calcium which is needed for strong bones. Also possesses anti-inflammatory effects to reduce joint pain

Vitamin E: An antioxidant that helps protect joint tissues from harmful free radicals which can also lead to inflammation

Vitamin B12: deficiency can lead to fatigue, pain, and tingling extremities, similar to symptoms of arthritis. Ensuring you get enough B12 can help reduce pain and reduce the production of inflammatory molecules.

Collagen: Collagen is a key structural protein of connective tissues that keeps them strong, elastic, and healthy. A reduction in collagen in connective tissues can cause severe joint pain and osteoarthritis.

Collagen supplements have been shown to help prevent cartilage breakdown and assist with the repairing process, for more mobile flexible joints6.

Conclusion

Knee crepitus happens to all of us. But chronic cracking can cause pain, hinder mobility, and reduce the ability to carry out everyday activities. It can be caused by several factors, from injury to trapped gas, to arthritis.

The good news is, there are supplements you can take, like Performance Lab Flex, that contains powerful ingredients to help soothe joint aches, maintain joint health and help you excel physically!

References

  1. Daily, James W., Mini Yang, and Sunmin Park. "Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: a systematic review and meta-analysis of randomized clinical trials." Journal of medicinal food 19.8 (2016): 717-729.
  2. Zhu, Xiaoyue, et al. "Effectiveness and safety of glucosamine and chondroitin for the treatment of osteoarthritis: a meta-analysis of randomized controlled trials." Journal of orthopaedic surgery and research 13.1 (2018): 1-9.
  3. Butawan, Matthew, Rodney L. Benjamin, and Richard J. Bloomer. "Methylsulfonylmethane: applications and safety of a novel dietary supplement." Nutrients 9.3 (2017): 290.
  4. Haroyan, Armine, et al. "Efficacy and safety of curcumin and its combination with boswellic acid in osteoarthritis: a comparative, randomized, double-blind, placebo-controlled study." BMC complementary and alternative medicine 18.1 (2018): 1-16.
  5. Maroon, Joseph Charles, and Jeffrey W. Bost. "ω-3 Fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain." Surgical neurology65.4 (2006): 326-331.
  6. Clark, Kristine L., et al. "24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain." Current medical research and opinion 24.5 (2008): 1485-1496.