Do your knee joints make lots of noise when you go upstairs, or your neck when you turn your head?

If the answer is yes, you are not alone and the aim of this episode of the Pain Free Living podcast is to provide you with a clear, jargon-free explanation of what causes those sounds and whether or not you should be worried.

The correct medical term for the crackling, grinding, clicking, or popping sounds when you move your joints is crepitus.

It is something that affects millions of people worldwide, particularly adults over 50, though it can occur at any age. The sound may be audible to others or just felt as a grinding sensation within the joint itself.

Joint crepitus can affect different areas of the body depending on what you are doing, with knee crepitus when climbing stairs or moving from sitting to standing, in the shoulders with overhead movements, and in your neck when turning or side-bending your head.

While occasional joint sounds are usually harmless and part of normal joint function, persistent or painful crepitus can indicate an underlying joint problem that needs to be reviewed by your favourite healthcare professional.

What Causes Joint Crepitus?

The main mechanism behind most joint sounds involves your synovial joints. When you move and stretch a synovial joint, gas bubbles can form in the fluid due to the change in pressure, causing the rapid release of dissolved gases (nitrogen, oxygen, carbon dioxide), which form bubbles. This process is called cavitation and causes the familiar and distinctive popping sounds, which are generally harmless.

Grinding sounds can indicate a more serious condition, with a recent 2024 study highlighting knee crepitus affecting 41% of the general population, occurring in 35% following ligament injury, to 81% in knee osteoarthritis patients. Osteoarthritis remains a significant cause of painful crepitus, where cartilage breakdown produces grinding sounds and inflammation leading to pain with movement.

Other situations that can cause crepitus include ligaments snapping over bone surfaces, age-related joint changes, previous injuries, and muscle imbalances.

Takeaways

• Crepitus is the medical term for the crackling, grinding, clicking, or popping noises that synovial joints sometimes make during movement.
• Most joint sounds are caused by gas bubbles rapidly forming and collapsing within the joint and are usually harmless.
• Some joints are more prone to crepitus than others, and it usually occurs in the knees, shoulders, or neck.
• Osteoarthritis can be a major cause of problematic crepitus
• While occasional popping sounds from your joints are harmless, grinding sounds and pain indicate an issue requiring professional assessment and care.

More about Bob

You can find out more about Bob and why he became an osteopath here https://bit.ly/BobsOsteoStory

Sign up for his very popular Monthly Pain Free Living newsletter here https://bit.ly/PFL_newsletter_signup

If you want to follow Bob on social media, this is the place for you https://linktr.ee/Painfreeliving

You know the nervous system is complicated but do you appreciate how truly complicated it is?

The aim of this episode of the Pain Free Living podcast is to provide you with a clear, jargon-free introduction to the nervous system and how it can affect your pain levels and overall health whether you are an athlete, work in an office, or are an older adult.

The nervous system is complex and is responsible for coordinating your body’s 11 systems, including cardiovascular, digestive, skeletal, and respiratory functions.

It consists of the Central Nervous System (CNS), which is the brain and spinal cord, and the Peripheral Nervous System (PNS), which includes the somatic and autonomic systems.

The somatic nervous system (SNS) manages your muscles and sensory receptors in the skin, while your autonomic nervous system (ANS) controls vital functions like heartbeat, digestion, and stress responses.

The ANS consists of the sympathetic (SNS), parasympathetic (PNS), and enteric nervous systems (ENS) over which you have no direct control - see, I told you it was complicated!

Your SNS is the one that controls your response to stress by preparing you to either fight, flee, or freeze. Dominance of the SNS increases stress hormones like cortisol, and can contribute to problems like insomnia, digestive issues, chronic inflammation, and a weakened immune system. It can also increase your sensitivity to pain.

Your PNS & ENS work in opposition to your SNS and are responsible for your rest, digest, and repair responses, lowering your heart rate, reducing pain, improving sleep, and enhancing your rate of recovery from illness and other problems.

Takeaways:

The nervous system is a complex network that regulates many bodily functions essential for maintaining good health.

• The sympathetic nervous system prepares the body for stress, and can lead to various health issues if it's too dominant.
• Activating the parasympathetic nervous system through relaxation techniques can help manage stress-related health problems.
• Stress increases your pain sensitivity, which is why managing stress is vital for pain management.
• Carrying out activities that boost relaxation in turn increases the function of the parasympathetic nervous system and improves health.

More about Bob

You can find out more about Bob and why he became an osteopath here https://bit.ly/BobsOsteoStory

Sign up for his very popular Monthly Pain Free Living newsletter here https://bit.ly/PFL_newsletter_signup

If you want to follow Bob on social media this is the place for you https://linktr.ee/Painfreeliving

Think of exercise as movement medicine rather than something that will leave you sweating and breathless, and you are more likely to do it.

In this episode of the Pain Free Living podcast, osteopath Bob Allen talks about the benefits of exercise but from a different perspective than the usual fitness industry conversations and he never says "No Pain, No Gain" (mostly because it's not true!).

The fitness industry always seems to prioritise how you look and aesthetic outcomes over any actual health benefits. While there is nothing wrong with having a 'Love Island' body most people just want to be able to go for a walk, play with their children or climb the stairs without getting out of breath or getting achy joints.

Thinking of movement as medicine and keeping movements simple makes exercise more palatable and accessible than the image of lying in a sweaty heap in the corner of a gym or endless hours on an exercise bike.

I like to give activities that can be done at home with no equipment but I'm equally happy providing advice on what you can do if you like the gym, swimming, running or any form of exercise. It doesn't have to be hard, and even five minutes per day can give health benefits.

Adding more physical activity into your daily routine, and most importantly, making it fu,n means you are more likely to start and carry on.

The episode ends with a reminder that the journey towards fitness is not about sticking to rigid standards, but needs to be personal and enjoyable, and it will lead to a better, healthier life.

Takeaways:

• The podcast highlights the fact that consistent exercise can significantly reduce the risk of various health issues, such as heart disease and cancer.
• Listeners are urged to reconsider their perception of exercise, recognising it as a fun, beneficial activity rather than a grind that you have to get through.
• Even five minutes per day can lead to substantial health improvements over time, and if you can't spare five minutes a day, what are you doing with your life?
• Exercise has to be fun, otherwise, you are unlikely to stick to it.
• The World Health Organisation recommends specific amounts of exercise, but any movement will be beneficial regardless of meeting those exact guidelines.
• Incorporating exercise into your daily routine, such as pairing it with existing habits like before a shower or your morning brew, will make it more achievable and feel less daunting.

More about Bob

You can find out more about Bob and why he became an osteopath here https://bit.ly/BobsOsteoStory

Sign up for his very popular Monthly Pain Free Living newsletter here https://bit.ly/PFL_newsletter_signup

If you want to follow Bob on social media this is the place for you https://linktr.ee/Painfreeliving