Why Clicking in Your Knees Usually Doesn’t Matter
Knee clicking, popping, or cracking is one of the most common concerns we hear in the clinic. People notice a sound during squats, stairs, running, or standing up from a chair and immediately worry something is wrong. They assume knee clicking means arthritis, cartilage damage, or that their knee is wearing out. In reality, most knee noises are normal and not a sign of injury or degeneration.
Research shows that knee clicking and popping are extremely common in people with knee pain and in people with completely healthy, pain-free knees. Joints are dynamic systems made up of bone, cartilage, ligaments, tendons, and joint fluid, and movement can naturally create sound. Knee noise often comes from gas bubbles forming and releasing in joint fluid, tendons or ligaments shifting as the knee moves, or normal joint surfaces gliding under load. These sounds alone do not mean damage.
One of the biggest myths is that knee clicking equals arthritis or cartilage loss. Imaging studies consistently show that findings like cartilage thinning, meniscus changes, or mild degeneration are very common as we age, even in people with no knee pain at all. Pain and function correlate poorly with imaging results. This means your knee can click, pop, or crack and still be strong, healthy, and fully capable of handling daily activities and exercise.
There are situations when knee clicking may matter, but the sound itself is rarely the problem. Knee popping should be evaluated when it is paired with sharp or worsening pain, repeated catching or locking, ongoing swelling, a recent traumatic injury, or a noticeable loss of strength or range of motion. In these cases, the concern is the change in function or symptoms, not the noise alone.
More often, the real issue we see is fear. Someone hears knee clicking, assumes damage, and starts avoiding certain movements like squatting, running, or lifting. Over time, this avoidance reduces strength and load tolerance, making the knee more sensitive and less resilient. The knee is not breaking down — it is becoming underprepared.
Healthy knees are built through gradual exposure to load, strength training through full ranges of motion, and good coordination between the hips, knees, and ankles. Building confidence in movement is just as important as building strength. The goal is not to make the knee silent. The goal is to make it tolerant, adaptable, and strong.
At Momentum Spine and Sport, we do not chase knee noises. We focus on how your knee moves, how much load it can tolerate, how your symptoms respond to movement, and how confident you feel using your body. If your knee clicks but you can squat, run, lift, and move without pain, that is usually a positive sign.
The bottom line is simple. Knee clicking, popping, and cracking are usually normal and not harmful. Pain, loss of function, and reduced confidence matter far more than sound. If knee noise is causing you to avoid movement or worry about long-term damage, getting clear guidance can help you rebuild trust in your knee and keep moving forward with confidence.
