I started to have this problem when I moved to low carb diet (~50g per day) + exercise. Exercise was mainly very very fast walk, 30min - 1h per day with some ocassional HIIT (2 times per week). The goal was to loose some pounds which I succeeded (~15kg for 6 monhts) and to resolve some dermatology problems (eczema, dry skin, itching after showering). I have supplemented my diet with bunch of high quality vitamins and minerals. I was also taking lots of D3 from Merck for babies (50K IU for a week, dropping to 30K IU next week, dropping to 10K IU for a months, dropping to 5K IU for next month, then stopped; was using 50-100mcg K2 with it and Mg). My Vitamin D level currently, after all that supplementation and 1 month of life near sea is 84.2 nmol/L (33ng/L) which borders to deficiency AFAIK.
Now I have crepitus. Its not a big thing, but its annoying and my left ankle is particularly problematic, cracking after every footsep on the uphill or each squat.
I tried to stop D3, added 1 month more 100mcg K2 MK7 / day. No change, only stopping exercise produced effects. Tried 2 months of MSM, glucosamine, HA, no help. Uppped starches and chocolate - no change.
Any suggestions ?
I've had Crepitus in my knees pretty much my whole life and didn't really think anything of it - everyone in my family has creepy creeky knee action.
Since CrossFit/Paleo I've actually noticed some improvement, not sure why. The change in diet? Adding fish oil and ZMA to my days? Different workouts with better warming up? I have no idea but I'm not complaining.
I actually found the Crepitus video on Mobility WOD to be super helpful, worth a view in my opinion :)
Coincidentally, I just noticed last night that a serious cracking in my ankle (caused by a bad sprain almost 30 years ago) seems to be gone, following 7 months of CrossFit. I've also been taking 2 tsp./day of Stronger Faster Healthier (SFH) Super Omega 3 fish oil (5000 mg/day) for the past 3 months. I'm more prone to credit the CF training, since I've also noticed the disappearance of a pretty persistent pain in one arm that started a year and a half ago when I took a tumble on some ice in a parking lot -- any sudden load on that arm used to cause pain, and it felt noticeably weaker dealing with loads. I really thought I might have an unhealed fracture or something -- but that's gone, too, which I attribute to CF's steady diet of stretching and lifting.
I've always had creaky knees, and shoulders that crackle and pop on the extremes of their arc of mobility. I have noticed that my knees only crack first thing in the morning, when I do a few ass to grass squats in the shower. My shoulders however, have never stopped making noise. In fact, my left shoulder has been showing signs of bursitis/impingement for the past 3-5 days. Think I'll have to lay off the flat and incline bench for awhile, and I'm pretty bummed.
I'd say use functional movement to exercise the area but allow it to heal at the same time. I didn't much like the p90X program, except for the stretching segment. That video is priceless. I'm going to be combining a weekly dose or two of that, with some gelatinous bone broth everyday, and see if it doesn't help.
BONE BROTH FTW!
Great post at wobilitywod on addressing crepitus through joint mobilization exercises. http://www.mobilitywod.com/2011/06/episode-267365-mobrx-for-lound-creaky-knees.html
To truly answer this question with any real authority requires a lot more info and a physical exam/biomechanical analysis of you.
That being said, I throw out an educated guess. The left ankle crepitus is more likely due to the physical changes you have made and less to do with the supplements (as you seem to be implying). My wild guess is this: one or more of the following 1- that you ramped up pretty quick, perhaps too quickly 2-That your footwear and biomechanics (either foot or even lumbar-pelvic) probably have much room for improvement 3-You probably sprained/traumatized that left ankle in the past and have some permanent /semi-permanent ligament laxity.
Keep in mind that as the body is adapting to the new (hopefully improved, ideal) diet and the increased physical activity (walking etc.) one of the slowest (if not the THE slowest) tissues in the body to adapt is cartilage tissue. It is likely that your cartilage will need more time to continue to adapt/strengthen/remodel to the new (more optimal) physical environment that are delivering to those cells. It is common for new symptoms to develop as you work your way (gradually) toward better health and function... as long as you pace yourself, back off when appropriate and are not doing some weird version of paleo diet, it is VERY likely that you will see a gradual lessening of that crepitus over months to come. Two things that i would defintiely consider is fish oil(just in case you're not doing it) and wobble board routine (that i think someone may have mentioned above). good luck
I developed crepitus in EVERY JOINT 3 months into paleo. Never had it before in my life, nothing ever cracked. Now I crack when typing, getting up off the floor, walking etc etc. It doesn't hurt though.
My hips are especially loud, and feel like they are 'grinding' a little bit. Sometimes they even feel hot.
It's been this way for 4 months.
Daily supplements: 2 tsp cod liver oil, 1/2 cup bone broth, 1 cup kombucha, 300mg vitamin C, 300mg magnesium, 400mg calcium.
Gamification and paleo? 3 Answers
What are the main causes of brain fog? 9 Answers
When should I get back into racing? 4 Answers