In my daily outpatient practice, I often encounter young people complaining of strange knees making when squatting. Many patients worry about whether this is an indication of a serious joint problem. In fact, knee vocalizations are a very common phenomenon, but it does not always mean a health problem.
I remember one time, a college student in his twenties came to my clinic and anxiously said that his knees always "clicked" when going up and down the stairs. He was a member of the varsity basketball team, and his frequent jumps and violent stops put a lot of pressure on his knees. After careful examination and a series of functional tests, we found that his knee sound was mainly due to a slight inward displacement of the patella. This not only explains the sound of his squatting, but also gives us an idea of the discomfort he feels during the exercise.
What is patellar metastasis
The patella, or what we commonly call the "kneecap," is a small bone that sits between the thigh bone (femur) and the lower leg bone (tibia) and covers the front of the knee joint. Its main role is to help the knee joint bend and straighten smoothly during movement.
Medial patellar displacement is a common knee condition in which the patella is shifted medially and does not slide properly in the center of the femur's slide. This condition can be caused by a variety of reasons, including muscle strength imbalance, lax or damaged ligaments, or the knee being affected by overuse or improper exercise. In the long term, inward patellar displacement may lead to knee pain and functional limitations.
When the patella is not in proper position, the friction between the patella and the femur may increase when there is an activity such as squatting or climbing stairs, causing pain and sometimes a noticeable sound. These noises are usually caused by friction between the articular surfaces or the rupture of joint fluid bubbles.
Inward patellar displacement not only causes pain and discomfort, but can also trigger further joint problems such as arthritis or cartilage damage. Therefore, it is very important to understand the condition of inward patellar displacement and take appropriate preventive and therapeutic measures.
A method of self-checking whether the patella has moved inward
Step 1: Prepare the pose
First, find a stable place to stand and wear baggy pants or shorts so that you can easily see and touch your knees. Keep your spine upright with your feet shoulder-width apart.
Step 2: Squat action
Slowly start squatting, trying to keep your back upright, to a position about 90 degrees at your knees. During the squat, pay attention to the direction of movement of your knees. Ideally, the knees should be in a straight line with the toes.
Step 3: Observe and feel
Observation: As you squat, observe the movement of your knees. Is the patella shifted medially, i.e., in the direction of the other leg? This shift may be a sign of an inward shift of the patella.
Feelings: Feel the feeling inside your knees when squatting. You may feel a sensation of bone rubbing or abnormal movement, especially in the patella area.
Caveats and possible misunderstandings
When performing this test, keep your movements steady and slow, and avoid using too much force or force, which can lead to unnecessary injury.
One test may not be able to tell for sure, so if you feel unsure, you can do it a few more times or take a video to see the movement of your knee more accurately.
If you do show signs of inward movement of your patella during your self-test, or if you experience pain or discomfort while squatting, it is advisable to consult a medical professional for further diagnosis and treatment advice. Proper diagnosis and appropriate intervention are key to maintaining joint health.
How to deal with inward patellar displacement and knee vocalization
1. Strengthens the muscles around the knees
Strengthening the quadriceps muscles in the front of the thigh and the biceps femoris in the back can help stabilize the patella and avoid excessive inward movement. Here are some simple exercises:
Quadriceps contraction: Sit in a chair, straighten one leg and try to contract your thigh muscles for 5 seconds, then relax. Repeat 10 times for three sets per day.
Straight Leg Lift: Lie on your back with one leg bent and your foot flat on the ground, and the other leg straight and raised to knee height with the bent leg, hold for 3 seconds and then lower slowly. Repeat 15 times for three sets per day.
2. Improve posture during daily activities
When squatting or climbing stairs, make sure your knees don't exceed your toes, which can help reduce the burden on your knees. Try to avoid holding a single position for long periods of time, such as squatting for long periods of time.
3. Use appropriate aids
Knee support bands: When performing strenuous exercise or standing for long periods of time, using a knee support strap can provide additional stability and prevent excessive movement of the patella.
The right insole: Using an insole that fits your own arch can help improve your overall gait and pressure distribution in your knees.
4. Use appropriate rest and ice
If you feel knee pain or discomfort after activity, rest appropriately and use ice to reduce inflammation and pain. Apply ice for about 20 minutes each time, avoiding direct contact with the skin.
5. Regular assessment and treatment
If the problem persists, a doctor or physical therapist should be consulted regularly. Professionals may recommend more specific treatments, such as physical therapy procedures, that are tailored to the individual situation to enhance muscle balance and joint stability.
With the above methods, it is possible to effectively manage patellar inward displacement and related knee vocalization problems, reduce discomfort, and improve quality of life. Remember, consistent exercise and the right daily habits are essential to prevent such problems.