Noisy Knees – Should You Be Worried About Clicking, Cracking and Popping Knees?
Have you ever stood up from a chair, walked up the stairs or squatted down and heard your knees crack, click, pop or crunch?
You're not alone!
Noisy knees are extremely common, and for many people, they are completely harmless. However, understanding why your knees make noise, what those noises might mean and when to seek professional advice is important for keeping your knees healthy and active.
Let’s clear up some of the confusion surrounding noisy knees, separate fact from fiction and explain how you can look after your knee health.
What exactly are noisy knees?
The medical term for joint noises is crepitus. It describes the clicking, popping, grinding or crackling sounds that can occur when you move a joint.
Knee noises can occur for several reasons, including:
Gas bubbles: Changes in pressure within the joint can cause gas bubbles to form or collapse, producing a popping sound.
Tendons and ligaments moving: Soft tissues can move over bony structures as your knee bends and straightens, sometimes creating a clicking sensation.
Joint surface changes: Changes to the cartilage and other joint structures can contribute to grinding or crunching sensations.
Movement and muscle control: Differences in strength, flexibility and movement patterns can influence how your kneecap and knee joint move.
The important thing to understand is that a noisy knee does not necessarily mean a damaged knee.
How common are noisy knees?
A systematic review published in the British Journal of Sports Medicine in 2025 investigated how common knee noises are and whether they are associated with underlying knee conditions.
The researchers included 36,000 participants.
The findings were interesting:
41% General population experiencing knee crepitus.
36% Pain-free (People with noisy knees but no knee pain)
81% People diagnosed with knee OA.
So, what does this tell us?
Hearing a noise does not mean you have arthritis, cartilage damage or a serious knee injury.
However, the research also found an association between knee crepitus and certain structural changes associated with osteoarthritis.
The study reported approximately 3.8 times the odds of radiographic osteoarthritis in people with crepitus compared with those without it.
The takeaway is simple: don't panic, but don't dismiss changes in your knees either.
When should you be concerned?
Not all knee noises are equal.
A knee that occasionally clicks without pain, swelling or restriction is generally less concerning than one that is becoming increasingly noisy alongside other symptoms.
We recommend seeking a physiotherapy assessment if you experience:
Persistent or increasing clicking, grinding or popping.
Knee pain during squatting, running, jumping or climbing stairs.
Swelling or stiffness, particularly after activity.
A feeling that your knee is giving way or lacking stability.
Reduced strength, mobility or confidence when exercising.
Locking or difficulty fully bending or straightening your knee.
New noises following a sporting injury or trauma.
A sudden traumatic injury with significant swelling, an inability to bear weight or a locked knee warrants prompt medical assessment. A hot, red knee with fever also requires urgent medical attention.
Don't wait until a minor problem becomes a major one. Early assessment can help identify contributing factors and get you onto the right treatment pathway.
How can Elite Physio help?
At Elite Physio, we believe understanding your knee is the first step towards keeping it healthy.
Our experienced physiotherapists can help identify why your knee is making noise, determine whether there are any associated problems and develop a treatment and rehabilitation plan suited to your individual needs.
1. Comprehensive assessment and diagnosis
We don't simply listen to the noise and make assumptions.
Our physiotherapists conduct a thorough assessment, including:
Detailed injury history and discussion of your symptoms.
Knee joint mobility and movement assessment.
Muscle strength testing, particularly quadriceps, hamstrings and glutes.
Single-leg balance, control and stability testing.
Squatting, lunging, jumping and functional movement assessments.
Assessment of kneecap movement and lower-limb biomechanics.
Sport-specific assessments where appropriate.
Where clinically indicated, we can also recommend further investigations or referral to your GP or specialist.
2. Targeted strengthening and rehabilitation
One of the most important components of knee health is maintaining adequate muscle strength and control.
Depending on your assessment findings, your rehabilitation may include:
Quadriceps strengthening
Building strength around the knee to improve its ability to tolerate every day and sporting loads.
Hip and glute strengthening
Improving hip strength and lower-limb control during functional movements.
Movement control and stability
Improving balance, coordination and control during squatting, walking, running and jumping.
Functional and sport-specific rehabilitation
Gradually preparing your knee for the demands of work, exercise and sport.
3. Hands-on treatment and symptom management
Our physiotherapists are experts in hands-on treatment. This includes:
Joint mobilisation techniques.
Soft tissue treatment/massage.
Mobility and flexibility exercises.
We will also provide advice on managing pain and swelling as well as education around activity modification and training loads.
4. Strength classes, Clinical Pilates and COREFIT
Our physio-led strength and COREFIT classes (max 4 participants) provide an excellent opportunity to develop strength, stability, movement control and confidence in a safe, supervised environment.
Programs are individually tailored and supervised by experienced physiotherapists, helping you build the physical capacity needed to keep your knees moving well.
*Private health rebates available
Prevention is always better than cure
One of the biggest messages we want people to take away is that looking after your knees before problems develop is far better than waiting until pain or injury forces you to act.
You don't need to be an athlete to benefit from good knee conditioning.
Here are our top recommendations for maintaining healthy knees:
Keep your legs strong: Regularly strengthen your quadriceps, hamstrings, glutes and calves.
Maintain good muscle health: massage, strengthening, dry needling can all help keep muscles relaxed and ready for activity
Stay active: Walking, cycling, swimming and resistance training all help maintain joint health and physical capacity.
Build exercise gradually: Avoid sudden increases in running distance, gym intensity or sporting loads.
Maintain good movement capacity: Work on strength, balance, coordination and mobility.
Don't avoid exercise because of knee noises: If there is no pain or other concerning symptom, movement is generally beneficial. Don't let the sound alone stop you from exercising.
Address problems early: If you notice changes in your knees, particularly when accompanied by pain, swelling or reduced function, get them assessed.
The Elite Physio message
Noisy knees are common. They are not necessarily a sign of damage, and they certainly aren't a reason to stop exercising or enjoying the activities you love.
However, research tells us that knee crepitus can be associated with underlying structural changes, including osteoarthritis.
Our advice is simple:
Don't ignore your knees. Don't panic about the noise. Get the right advice.
If your knees are clicking, cracking or grinding, particularly if the noise is new, persistent or accompanied by other symptoms, arrange an assessment with one of our expert physiotherapists sooner rather than later.
At Elite Physio, our experienced team can assess your knee, identify potential contributing factors, provide appropriate treatment and develop a tailored rehabilitation program to help you maintain strength, function and confidence.
Whether you're an office worker, recreational runner, gym enthusiast or competitive athlete, looking after your knees today can make a difference to how well they perform tomorrow.
Don't wait for pain to become a problem.
Book a knee assessment with the experienced team at Elite Physio, Darwin CBD.
Expert assessment. Individualised treatment. Results-driven rehabilitation.
Call 8941 8555 or book online.
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