Knee Clicking During Exercise? Here’s What It Means and How to Stop It

Click. Pop. Crack. When your knee makes noise during exercise, it can feel alarming but there’s often a fix.

Introduction: What’s Going On When Your Knee Pops?

During a squat, lunge, or stair climb you hear or feel a “click” or “pop” in the knee. First question: is it bad?

• Many joint noises are harmless, coming from gas bubbles in the joint fluid.
• But when the sound comes with pain, catching, locking, swelling, or instability  that’s when caution is needed.
• A review of knee noise (“crepitus”) found it common, and while often benign, it can still influence whether people feel safe exercising.

In short: Noise alone isn’t always dangerous. But we still want to fix the root causes so you can train confidently and not worry.

Why It Happens: Common Causes of Knee Clicking/Popping

Here are key mechanisms behind the noise, understanding them helps you fix them:

1. Gas bubbles/cavitation
   • Movement causes changes in joint pressure → tiny bubbles form and collapse → noise.4)
   • Often painless, common, and not necessarily a problem.
2. Tendons or ligaments snapping over bony prominences
   • For example, during knee extension, a tendon may catch then release, producing a “click.”
3. Cartilage wear or irregular surfaces (patellofemoral joint, meniscus, etc.)
   • When cartilage degrades or the surfaces aren’t smooth, motion becomes less fluid and more likely to “grind” or “pop.”
   • Especially if accompanied by pain or swelling, this may indicate more than harmless noise.
4. Misalignment + muscle imbalances
   • When knees track poorly (valgus collapse, patellar tilt) or supporting muscles are weak/tight, the mechanics change and noise + discomfort may result.
     

When to Be Concerned

If you experience any of the following along with the noise, you should get evaluated:

• Pain lasting or recurring during/after movement
  
• Swelling, locking, or catching in the knee
  
• Instability (knee “gives out”)
  
• Sudden pop after trauma/injury

If none of those are present, you’re likely dealing with a less serious cause, but you still want to manage it so it doesn’t turn into something worse.

A Simple Fix Plan: 5-Step Routine for Noisy Knees

Here’s a practical routine you can start doing 3–4 times a week (or daily if you like) that targets alignment/mobility/strength to reduce knee popping during workouts:

Extra tip: Always warm up before knees feel “noisy”  a few minutes of light cardio + leg swings helps.

What to Expect & Progression

• In many cases, after 4–6 weeks of consistent focus, you should notice fewer pops, more control, and less knee awareness during workouts.
• If you still hear frequent pops and feel discomfort after doing this routine for a month, consider seeing a physical therapist or sports physician.
• Gradually add load (weights, depth, volume) only once your mechanics feel smooth.

Final Thoughts

Clicking or popping knees during workouts can feel scary, but most of the time, it’s manageable with smart movement choices.
Focus on alignment, controlled strength, mobility, and tracking mechanics.
Noise doesn’t always mean damage, but ignoring mis-tracking and weakness will raise risk.
Get ahead of it, fix the movement, and go back to training with confidence.

References

1.https://www.hss.edu/article_knee-popping.asp

2.https://www.onepeloton.com/blog/why-do-my-knees-crack-when-i-squat

3.https://pubmed.ncbi.nlm.nih.gov/37341878

4.https://www.physiotutors.com/knee-crepitations-knee-crepitus-the-science-behind-why-knees-crack

5.https://www.physio-pedia.com/Knee_Crepitus

6.https://orthoinfo.aaos.org/en/diseases–conditions/why-do-knees-make-noise

7.https://www.onepeloton.com/blog/why-do-my-knees-crack-when-i-squat

8.https://www.medicalnewstoday.com/articles/knee-popping-and-pain

Further Reading 

Song SJ et al. Noise around the knee joint — a review of physiological & pathological causes. ResearchGate+1

“Why Do My Knees Crack and Pop When I Squat?” (Self) — on mechanics, imbalance, and noise. SELF

“Knee popping and pain: what to know” (Medical News Today) — causes + when to seek help. Medical News Today

“Why Do Knees Make Noise?” (AAOS OrthoInfo) — breakdown of common causes. OrthoInfo

Summary:

If your knees click, pop, or crack during squats, lunges, or daily movement, don’t panic — it’s often harmless. In most cases, the noise comes from gas bubbles in the joint fluid or tendons moving over bones.
However, when that click is accompanied by pain, swelling, locking, or instability, it’s a warning sign that shouldn’t be ignored.

Common causes include:

• Gas bubbles are forming and collapsing inside the joint
  
• Tendons or ligaments snapping over bony points
  
• Cartilage wear or rough joint surfaces
  
• Muscle imbalances or poor knee alignment
  

What you can do:
Fixing noisy knees isn’t about stopping the sound; it’s about correcting the mechanics behind it.
A simple 5-step routine focusing on quad activation, glute strengthening, flexibility, hip mobility, and controlled squats/lunges can dramatically reduce clicking and improve movement control.

If you’re consistent for 4–6 weeks, you’ll likely notice smoother motion and less knee awareness. Persistent popping + discomfort after that means it’s time to get evaluated by a professional.

Bottom line:
Noise doesn’t always mean damage — but ignoring muscle weakness, poor tracking, or mobility restrictions will. Move smart, train right, and keep your knees healthy for the long run.

FAQs

Q1. Is knee clicking always bad?
No. Many clicks are harmless and come from harmless gas bubbles or tendons shifting. It becomes a concern only if pain, swelling, or instability is involved.

Q2. My knees pop during squats — should I stop exercising?
Not necessarily. Modify your form, reduce load, and focus on proper tracking (knees over toes). Combine this with strength and mobility work before taking a break.

Q3. Can stretching alone fix the popping?
Stretching helps, but it’s only one piece. You need a mix of activation, strengthening, and alignment work to truly address the root cause.

Q4. How long does it take to fix noisy knees?
Usually, 4–6 weeks of consistent targeted work improve control and reduce sounds. If pain persists beyond that, seek professional evaluation.

Q5. When should I see a doctor or physiotherapist?
If your knee pops follows an injury, or if you experience swelling, locking, giving way, or persistent pain, get assessed immediately.

Don’t wait for that “harmless” knee click to turn into something serious.
✅ Book a Discovery Call with our movement specialists today
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📲 Request a Call Back to get a personalized knee health plan designed for your body.

Start moving pain-free and confidently again.