Knee Crepitus/Creaking

As I mentioned in the previous post, pain free creaking or funny noises under your knee cap are nothing to be concerned about. However there are a few things you can do to reduce the noise and prevent it from becoming an issue.

Addressing control around your hips is important.
Working on loosening your quad muscles can also help.

1. Foam roller on quad: 10 times up and down. You can change the position of your leg to target the outside or inside of the quad.
2. Work on hip control through exercises such as a bridge, arabesque or lunge.