What’s that ‘clicking’ sound in my knee?
When Knee Clicking is Normal – And When It’s Not
Duncan Rock | Physiotherapist and owner - Life is Movement
It’s not unusual for people to come into the clinic and say, “My knees keep clicking — should I be worried?” The short answer is: not always. In fact, knee clicking is very common, and most of the time it isn’t a sign of anything serious. But sometimes, particularly if it’s painful, it can be a signal that something needs more attention. Let’s break it down.
Understanding the Knee
The knee is a complex joint made up of bones (femur, tibia, patella), cartilage, meniscus (the shock absorbers), ligaments, and tendons. It’s designed to be strong and stable, but also flexible enough to bend, straighten, and twist with daily life and exercise.
Because of this complexity, it’s not surprising that sometimes the knee makes a bit of noise.
Non-Painful Knee Clicking: Usually Harmless
If your knees click, pop, or crack but don’t hurt, it’s usually nothing to worry about. Common reasons include:
Gas bubbles: Tiny bubbles in the fluid of the joint can “pop” when the knee moves, like when cracking knuckles.
Tendons or ligaments gliding: As the knee bends and straightens, soft tissues can slide over bony areas, creating a harmless clicking sound.
Normal age-related changes: Cartilage and joint surfaces naturally change over time, and mild noises are common.
As long as the clicking isn’t painful, doesn’t cause swelling, and isn’t stopping you from moving freely, it’s considered normal.
Painful Clicking: When to Pay Attention
Clicking that comes with pain, swelling, or catching is different. This can sometimes point to:
Meniscus injury: A torn cartilage “shock absorber” in the knee can cause painful clicking, catching, or locking.
Cartilage damage or early arthritis: Rougher joint surfaces can create painful grinding or clicking.
Loose body or instability: Small fragments in the joint or ligament injuries can make the knee feel like it’s giving way.
If your clicking knee is painful, swollen, or feels unstable, that’s when it’s worth getting checked.
What You Can Do
No pain = no problem: If your knee clicks without pain, carry on. Strengthening the muscles around your knee and keeping active will often help reduce the noise over time.
Painful clicking = time for a check: A physiotherapist can assess what’s going on, guide you through exercises, and recommend treatment if needed.
The Bottom Line
Knee clicking is very common, and in most cases it’s harmless. The rule of thumb is simple: if there’s no pain, you don’t need to worry. If there is pain, swelling, or instability, get it checked.
At Life is Movement, we’re here to help. If you’re concerned about knee pain, clicking, or anything that’s stopping you from moving with confidence, get in touch today. Together, we’ll get you back to moving well — and living well.
