Rest the knee and reduce activities that trigger the crunching sound
Avoid deep squats, kneeling, jumping, and repetitive stair climbing
Strengthen the quadriceps, hamstrings, glutes, and hip muscles
Improve flexibility with gentle stretching of the calves, hamstrings, quads, and hip flexors
Maintain a healthy body weight to reduce knee stress
Use proper footwear with good support and cushioning
Warm up before exercise and increase activity gradually
Apply ice after activity if the knee feels irritated
Use over-the-counter pain relief only if appropriate for you
Correct exercise form during workouts and sports
Consider low-impact activities like swimming, cycling, or walking
See a doctor or physical therapist if there is pain, swelling, locking, instability, or worsening symptoms