08/11/2026
Does your knee crunch, click, or creak when you squat or walk downstairs?
That sound is officially called crepitus. While it can sound alarming, it’s actually very common—and in most cases, it isn’t a sign that your joint is wearing out.
Why do knees make noise?
Knee crepitus usually happens for simple, non-threatening reasons:
Gas bubbles: Tiny bubbles releasing pressure inside the joint fluid.
Tendon movement: A tendon or ligament sliding smoothly over a bony landmark as the joint moves.
Cartilage contact: Minor roughness along the joint surface under load.
Should you be concerned?
The noise itself rarely correlates to structural damage. However, if the clicking or crunching is accompanied by pain, swelling, catching, or a feeling of instability, that is your cue to have it properly evaluated.
What can you do about it?
You don’t need to stop moving. In fact, keeping the joint active and supported is key:
1️⃣ Build the surrounding tissue: Strengthening the quads, hamstrings, and glutes helps manage how forces are distributed through the knee joint.
2️⃣ Focus on movement quality: Working on hip stability and ankle mobility helps the knee track smoothly without taking unnecessary load.
3️⃣ Keep moving: Controlled loading through a full range of motion keeps joints lubricated and healthy.
If your knees are noisy and painful, or if you want to ensure your training is supporting joint health long-term, our team can help assess your movement and build a structured plan.
