My joints creak, crack, crunch, and pop!

Lisa_Ookoo
Lisa_Ookoo Posts: 134 Member
edited November 2024 in Fitness and Exercise
I want to get strong, but every time I try to do any weight lifting or resistance training, my joints complain loudly! Usually it's just annoying but sometimes it's painful. I asked my doctor and she said it's normal for a woman my age.

I am a 57 - year-old female, 5'6", and weigh 122 lbs. I can ride a bike without problems, but my upper body is weak. Even swimming is hard on my shoulder joints. Ive been taking glucosamine/chondroitin/MSM supplements for years and I think it helps a little. Any other suggestions?

Replies

  • spritey86
    spritey86 Posts: 70 Member
    edited April 2016
    I am 30 with the same complaints. Would be interested to hear what others think/suggest...
  • MelissaPhippsFeagins
    MelissaPhippsFeagins Posts: 8,063 Member
    Do it anyway, but back off the weight when there is actual pain. Usually dropping 5-10 pounds is enough to eliminate the pain for me.
    Crepitus is normal for older adults. I am 47 and have it in both knees and one hip all the time. I've had arthritis in those joints for 15 years. My Ortho doc stops at the gym and listens to it every now and then. I love that he is encouraging me to strengthen the muscles around my joints rather than rushing to replace them.
  • mostein
    mostein Posts: 200 Member
    It is just air/gas in the joints that cause the cracking and popping. Make sure you are doing joint mobility to warm up prior to exercise and you should be okay.
  • SarcasmIsMyLoveLanguage
    SarcasmIsMyLoveLanguage Posts: 2,668 Member
    It's normal at your age to sound like Rice Krispies. Keep going ;)
  • Jcl81
    Jcl81 Posts: 154 Member
    Some suggestions:

    The first; you're most likely are following, is to make sure you warm up properly. Stretch after, not before(stretching before something like a run is questionable, it's common practice, but think of it like an elastic you're shortening the muscles/ tendons then demand a lot from them do this with an elastic and watch what happens. Stretching is not warming up.

    The second; Work on the opposite movements and make sure no imbalances happen.
    I believe Elliot Hulse (you can find him on youtube, he was a competitive powerlifter) has some great advice on that subject, it's something to the fact that a lot of us wear and tear or joints from the same movements over and over and don't work on the imbalance from bad form constant movements to counter issues, like a thrower, or boxer. Everyone will have some popping/cracking, it shouldn't necessarily be painful though.

    Form, and too much weight for the stabilizers which goes back to the second thing to worry about imbalances.

  • coalz
    coalz Posts: 308 Member
    Lots of good advice so far! Maybe include some restorative yoga. & acupuncture
  • Cheesy567
    Cheesy567 Posts: 1,186 Member
    Consider seeing an OT or PT to see if you have any muscle imbalances leading to poor positioning during the exercises. You might need to focus on strengthening your scapular stabilizers and core before starting arm exercises.
  • imamomwifedaughter
    imamomwifedaughter Posts: 26 Member
    I was just talking to my 40-something friends about this, we all have knees that crack, pop. My knee has been doing it for about a year. It doesn't hurt so I just keep doing my normal routine, hike, yoga and occasional spin class. The other day though my knees were aching when I went on a trek through the snow so I backed off rested the next day and today they are ok. You just have to listen to your body, rest when needed and go at your own pace! Gentle yoga has helped me a lot too!☺ BTW it took me a year of restorative yoga before I could progress to even gentle yoga, I jumped into a regular yoga class years prior to this and almost put my back out! It turned me off for years...when I tried the restorative I just loved it.
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