How to Stop Knee Cracking & Popping When Squatting

Summary by Krater

Squat University explains how to fix knee popping and grinding sensations during squats by addressing quad tightness and patellofemoral tracking issues through foam rolling, stretching, and mobility exercises.

From the video

Answers: How do I fix knee popping and pain when I squat?

• knee popping during squats
• patellofemoral pain syndrome
• lateral compression syndrome
• foam rolling for quad mobility
• couch stretch technique
• VMO muscle activation

Exercises

• foam rolling · foam roller · 1 to 2 minutes per quad
• couch stretch · bench · up to 30 seconds per side, 3 sets
• goblet squat · weight plate · 30 seconds to 1 minute
• lateral quad and IT band mobilization · lacrosse ball · 1 to 2 minutes
• knee extension · bench
• bodyweight squat · bodyweight

What it concludes

• Knee popping during squats can be caused by stiffness in the quadriceps tissues and IT band restricting proper kneecap tracking.
• Foam rolling, purposeful stretching, and functional mobility warm-ups can significantly decrease knee popping during squats.
• Long duration stretches over a minute can decrease the potential to create strength and power during a workout, so pre-workout stretches should be limited to 30 seconds.
• Patellofemoral pain syndrome and lateral compressive syndrome are caused by excessive lateral pull on the kneecap from tight outer quad tissues and the IT band.
• You cannot specifically isolate the VMO muscle alone with any quad exercise because all quads contract together.
• Deep squats put excessive compressive forces under the knee and can make lateral compressive syndrome symptoms worse.