Snap, Crackle, Pop: Changing the Soundtrack for Aging Joints

by Jace Otremba

April 2025

Hearing knees crack or hips snap when climbing out of bed in the morning? Hearing a pop when rising from a comfortable chair after a chilly evening by the fire? Those sounds might be more than just background noise to getting older – they could be hints of arthritis or joint wear, something many folks start noticing around age 50 or beyond. Here in Otter Tail County, Minnesota, where some residents might feel like a trip to the doctor for painful joints can feel like a trek, attention to joint health can make the difference in whether someone's out tending the garden or stuck peering at it through the window.

Joint experts say arthritis comes in a few forms, but the most common is osteoarthritis – often called the "wear and tear" type. It happens when cartilage, that cushy layer between bones, starts to thin out. Without it, bones rub together, triggering pain, stiffness, and telltale noises. A quick visit to a healthcare provider can spot it with an X-ray or by checking how well joints move.

Aging naturally puts joints at risk, but some things can speed up the wear. Picture climbing in and out of a tractor all day, lugging heavy tools, or trudging up and down stairs – those activities are tough on knees and hips. Extra body weight adds to the strain, too. The good news? Strong muscles and fewer pounds can slow things down. Shedding just one pound will feel like taking four pounds of pressure off knees, according to joint experts.

Protecting joint health kicks off with easy, everyday tricks. Low-stress movement – like a stroll down a smooth driveway or sidewalk – keeps joints flexible without overdoing it. Building muscle helps, too, because strong muscles act like a support crew for joints. Experts from the National Institute on Aging point to four types of exercise that double as joint savers: endurance, strength, balance, and flexibility. Walking to the mailbox gets the heart pumping for endurance. Squatting by the counter (carefully!) builds strength. Standing on one foot sharpens balance – great for dodging icy patches. Stretching by gently extending an arm across the chest toward the opposite shoulder until a light pull is felt can boost flexibility. About 30 minutes of these kinds of moves most days can keep joints in better shape.

Sometimes, no amount of care can stop the wear, especially as years pile on. When cartilage is gone and bones grind, orthopedic surgery might step in. Before that, a doctor could try a cortisone shot – a medication injected into the joint to calm irritation and ease pain for a while. Another option is arthroscopy, where tiny tools smooth out rough spots to delay a bigger fix. But if pain keeps someone sidelined, a full joint replacement – swapping an old knee or hip for a new one – can get people moving again.

If those snaps are louder than the morning frost and stiffness stops someone from joining the grandkids' snowball fight, it's time to talk to a healthcare provider. Whether it's arthritis or just worn-out joints, there's a plan to keep people going – especially in places where every step counts. Preserving those hinges with smart moves or repairing them when needed can help keep someone in the game, not on the sidelines.

About the Author

Jace Otremba is a third-year medical student at the University of North Dakota School of Medicine & Health Sciences. As a participant in patient care experiences offered in Perham, Otremba chose to participate in the Targeted Rural Health Education program, or TRHE. The program focuses on teaching student doctors the importance of rural newspapers as a way to share health information with their rural community. The information is not for diagnosis or treatment and should not be used in place of previous medical advice provided by a licensed practitioner.