Have you noticed your knees clicking or popping when you stand up, walk, or climb stairs? It’s a common experience as we get older, and in most cases, it’s perfectly normal. From a physiotherapy point of view, these sounds, known as crepitus, are usually linked to natural changes that occur in the knee joint with age.
Your knee joint area is made up of bones, cartilage, tendons, and muscles that all move smoothly together. Over time, the cartilage, the smooth tissue that cushions the bones, can become thinner and less flexible. This slight roughness means the surfaces may not glide as quietly as they used to, leading to small clicking or grinding noises. The joint capsule can also produce tiny gas bubbles that “pop” as you move, similar to cracking your knuckles.
What You Can Do to keep your knees healthy:
- Strengthen your legs – Focus on thigh and glute muscles.
- Stretch regularly – Keep your hamstrings, calves, and quads flexible.
- Work on balance
- Stay active – Walking, cycling, or swimming help keep joints lubricated.
- Check your movement – Ask a physiotherapist to assess your walking or exercise technique.
- Watch for warning signs – If you have pain, swelling, or stiffness, book a physiotherapy assessment.
- Wear good shoes – Supportive footwear improves alignment and comfort.
- Maintain a healthy weight – Less load means less wear on your knees.
- Strengthen your core – A strong trunk helps your knees move better.
Remember
Mild clicking without pain is usually normal. In short, a clicking knee isn’t necessarily a cause for concern. It’s often a sign of normal joint aging. But if the noise is accompanied by pain or swelling, a physiotherapist can assess your movement, identify any imbalances, and design a tailored exercise plan to keep your knees strong, flexible, and pain-free.
