Strength training expert Charles Staley addressed this concern in a recent "Question of Strength" column (Muscle Media, August 1998). Here's what he had to say: As long as the noise doesn't cause pain or swelling, most doctors will probably tell you that crackly joints, or crepitus, is nothing to worry about. However, some specialists believe that crepitus is a precursor to more severe problems. Given this, it is probably a good idea for you to have an orthopedist look at your knee.
If the doctor rules out any obvious problems, you might want to completely change your leg program, at least on a monthly basis. Also, try icing the knee immediately after leg training or any other activity with a blue gel pack or crushed ice in a zip-lock bag—basically, anything that's wet on the outside. The moisture helps protect the skin.
Another tip is to check the length of your quadriceps. Lie facedown and have a training partner take your foot and bend your knee, bringing your foot towards your butt. It should be possible for the heel of your foot to touch your butt. If not, you may have a condition called "patella alta," which means your kneecap rides higher than it should on the groove it sits in. This can lead to softening of the cartilage over time if the quads aren't regularly stretched.
To stretch, follow the same procedure for checking the length of your quads. Have your training partner slowly bend your leg until you feel a stretch of your quads, then signal them to stop. Next, have your training partner push against your lower shin as you attempt to extend your leg, using about a 30% to 50% effort for between 8 and 10 seconds. Repeat this stretch, resting a minute or two between each set, until you stop feeling an improvement in your range of motion. Try to perform this stretch as often as you can.
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