Does your knee pop and click first thing in the morning, when you’re getting up from a chair, or when you squat down? The sounds our knees make can give us valuable information, and can often be an early warning sign for issues down the road. But there’s no need to panic: think of it as your body’s “check engine” light, not a breakdown. Sometimes all you need is a little “oil” to keep the engine running smoothly.
Joints pop and click: that’s just what they do. An occasional pop or click doesn’t need much thought or attention. So when should you actually be concerned? Ask yourself these questions:
When popping and clicking is worth a closer look
Any of these would warrant further investigation to make sure you’re not setting yourself up for further injury or complications:
- If you have pain associated with the popping and clicking
- If the popping and clicking is getting worse, more frequent, or more predictable
- If you have a “pop” and a sudden onset of new pain or swelling
What’s actually causing the noise?
For people in their 30s and 40s, popping and clicking is often related to the kneecap (patella) tracking slightly out of position. If the kneecap isn’t riding smoothly in its track, you’ll likely hear some grinding and popping.
For people in their 50s and beyond, popping and clicking is more often related to a reduction in the cartilage that cushions the knee joint. That cushioning acts as a shock absorber every time your foot hits the ground, whether you’re jogging, playing tennis or golf, walking with your family, or keeping up with your kids or grandkids. Over the years, that adds up to some wear and tear in the joint.
These noises don’t always come with pain, but they can if the early signals get ignored. If you value staying active and independent, good knee health is part of that picture, and the earlier you address it, the more likely you are to prevent pain from developing in the first place.
3 simple tips to start with
- Check your shoes. Shoes wear out and need replacing more often than people think: a supportive pair of tennis shoes is best, and if you wear them daily, plan on a new pair every 6–9 months.
- Stretch your calves. Tight calves are a common, overlooked contributor to knee strain. Ask your therapist to show you a few calf stretches to add to your routine.
- Strengthen your hips (especially for women). Weak hips create poor alignment down the chain, which puts extra stress on the knees.
If your knee has been popping, clicking, or aching more than it used to, a real evaluation can tell you exactly what’s going on, and what to do about it.