Your knees crack. Pop. Grind. And you’ve ignored it your whole life. Most of the time it’s nothing. Bubbles popping inside the joint. Tissues gliding past each other. The medical name is crepitus, and it’s harmless on its own. But the moment that noise comes with pain, swelling or catching, the story changes. That’s your tibia telling you it’s lost the ability to rotate cleanly below the knee. And every step, every squat, every stair is grinding that dysfunction deeper. Here’s the fix 👇 🦵 1. Knee CARs → Sit tall, anchor your thigh, draw the slowest circle you can with your lower leg → Only the tibia moves. Nothing above the knee shifts → This lubricates the joint and frees the sticky spots making the noise 🦵 2. Banded external tibia rotations → Band around the arch of your foot, knee bent at 90 degrees → Rotate the foot outward, return slow → Heel stays planted. Builds external rotation strength below the knee 🦵 3. Banded internal tibia rotations → Same setup, opposite direct...