Knee clicking, medically known as crepitus, is a common occurrence that affects many Australians. It can happen during simple activities like walking or more strenuous exercises such as squatting. While occasional clicking is normal, persistent sounds often leave people wondering how to stop knee from clicking and whether it signals an underlying issue.

While this clicking or popping sound is often harmless, it can sometimes indicate underlying joint issues. What causes knee clicking and knowing when to seek help is essential for maintaining knee health.

Approximately 2.2 million Australians suffer from osteoarthritis, a leading cause of knee pain and clicking, particularly among those over 45. 

knee injuries from sports or accidents contribute significantly to this problem, highlighting the importance of early intervention and proper care.

If the knee clicking is accompanied by pain, swelling, or instability, it’s crucial to pay attention, as these symptoms could signal a more serious condition.

The Causes of Knee Clicking

Knee clicking can stem from various factors, ranging from harmless to serious. One common cause is the presence of gas bubbles in the joint fluid, which can pop when the knee bends or straightens. This is usually benign and not a cause for concern.

However, when knee clicking is accompanied by pain or other symptoms, it may indicate more significant issues. 

Osteoarthritis, for instance, is a leading cause of problematic knee clicking in Australia, affecting over 11% of the population. As the cartilage wears down, the bones may rub together, producing both sound and discomfort.

Injuries are another frequent cause. Damage to the meniscus, tendons, or ligaments can lead to clicking, often paired with pain or swelling. 

Conditions like patellofemoral pain syndrome (runner’s knee) can also result in clicking due to poor alignment of the kneecap.

When Should You Be Concerned?

Knee clicking is not always a cause for alarm, but certain signs indicate the need for medical attention. If the clicking is consistent and accompanied by pain, swelling, or instability, it could point to a more serious condition.

In Australia, osteoarthritis is a significant concern, especially for those over 50. With over 64,000 knee replacements performed annually due to this condition, it’s clear that ignoring the signs can lead to severe consequences. Persistent clicking combined with stiffness or difficulty moving the knee may signal advanced joint wear or damage.

Additionally, knee injuries like meniscus tears or ligament damage often present with clicking, especially after physical activity. If the knee locks, gives way or becomes difficult to straighten, consulting a doctor or physiotherapist is essential.

Recognizing these warning signs early helps prevent long-term damage and may reduce the need for invasive treatments later on.

Preventive Measures and Lifestyle Adjustments

Preventing knee clicking starts with addressing the factors that put undue stress on the joints. One of the most effective ways to protect your knees is by maintaining a healthy weight. 

Excess body weight increases the load on your knees, contributing to both joint wear and the likelihood of developing conditions like osteoarthritis, which affects over 2.2 million Australians.

Footwear also plays a crucial role. Wearing shoes with proper support can alleviate pressure on your knees and help align your gait. This is particularly important for those who are on their feet often or engage in high-impact activities.

Regular exercise, focusing on low-impact activities, can strengthen the muscles around the knee. Strengthening the quadriceps and hamstrings helps stabilize the joint and reduces the risk of injury. Flexibility exercises, such as stretching, improve joint movement and reduce stiffness.

By making these lifestyle adjustments, you can significantly reduce the chances of knee clicking becoming a persistent issue.

Exercises to Strengthen the Knee and Reduce Clicking

Strengthening the muscles around the knee is vital for reducing or eliminating clicking sounds, especially when the clicking is due to instability or weak support structures. 

Targeted exercises can improve the strength and flexibility of the quadriceps, hamstrings, and gluteal muscles, all of which play a role in knee stability.

One effective exercise is the straight leg raise, which helps strengthen the quadriceps without putting stress on the knee joint. Wall sits are another excellent option, building endurance in the quadriceps and stabilizing the knee. 

Hamstring curls can be done with or without weights to build strength in the back of the thigh, providing balanced support for the knee.

Flexibility exercises should also be included. Foam rolling the quads and IT band helps reduce muscle tightness, which can contribute to improper joint movement and clicking. Stretching the hamstrings and calf muscles further aids in reducing tension around the knee, promoting smoother joint motion.

Incorporating these exercises into your routine can lead to significant improvements in knee function, potentially reducing or eliminating clicking over time.

The Role of Physiotherapy

Physiotherapy can be a key component in addressing knee clicking, particularly when it’s linked to underlying conditions like osteoarthritis or previous injuries. 

A physiotherapist can assess the specific causes of knee clicking and develop a personalized exercise program aimed at strengthening the knee, improving flexibility, and correcting any biomechanical issues.

In Australia, physiotherapy is widely recognized as an effective treatment for musculoskeletal problems, including knee-related conditions. 

For those dealing with osteoarthritis, physiotherapy offers non-invasive solutions that can delay or even prevent the need for surgery. 

Techniques such as manual therapy, dry needling, and targeted strengthening exercises are commonly used to reduce symptoms and improve knee function.

A physiotherapist may also provide guidance on modifying daily activities to reduce strain on the knee, further helping to manage and prevent clicking. Regular sessions can lead to noticeable improvements in knee stability and reduce the likelihood of persistent clicking.

Addressing Knee Clicking in Sports and Physical Activity

For athletes and those engaged in regular physical activity, knee clicking can be both a nuisance and a potential warning sign. High-impact sports, repetitive movements, and improper form are common contributors to knee clicking, often leading to wear and tear or injury over time.

To minimize the risk, proper warm-ups are essential. Dynamic stretching and gradual increases in activity intensity help prepare the muscles and joints, reducing the likelihood of clicking due to sudden movement. 

Cooling down after exercise is equally important, allowing the muscles to relax and recover, which can help prevent stiffness and associated clicking.

Technique matters significantly in sports. Whether running, cycling, or weightlifting, maintaining the correct form is crucial. Poor alignment or imbalance during movements like squats or lunges can strain the knee joint, leading to persistent clicking or injury. 

Regular technique checks and incorporating strength training specific to the sport can mitigate these risks.

Adapting activities when knee clicking occurs, rather than pushing through pain, is crucial. For instance, switching to low-impact exercises like swimming or cycling can reduce strain on the knees while maintaining fitness levels.

Final Tips for Managing Knee Clicking

Managing knee clicking effectively involves a combination of proactive measures and ongoing care. Staying active is key, but it’s important to balance this with exercises that strengthen and support the knee. 

Low-impact activities like swimming, walking, and cycling are excellent for maintaining joint health without causing undue stress.

Listening to your body is crucial. If clicking is accompanied by discomfort or swelling, it’s wise to adjust your activities or seek professional advice to prevent further damage. Regular check-ins with a healthcare provider or physiotherapist can help monitor knee health and catch potential issues early.

Maintaining a healthy weight reduces the strain on your knees, which is especially important for those at risk of osteoarthritis. Even modest weight loss can have a significant positive impact on knee function and reduce the frequency of clicking.