What’s causing the clicking in my knee?

If you’ve ever experienced crunching, popping, or clicking sounds coming from your knee joint, you’re not alone. These noises are often harmless but can sometimes indicate underlying issues. At Tugun Osteopathy we frequently encounter patients who are concerned about clicks or crunching sounds in their joints, and we’re here to help you understand what’s causing these, what might aggravate them, and how osteopathy can be part of your treatment plan.

What Causes Crunching and Clicking in the Knee?

The knee is a complex joint with various structures, including bones, cartilage, ligaments, tendons, and muscles, all of which can contribute to clicking or crunching sounds. While some sounds may be innocent, others could signal an issue that requires attention. Here are some of the most common causes:

1. Baker's Cyst

A Baker’s cyst is a fluid-filled swelling that develops behind the knee, due to chronic inflammation at the knee joint. As the cyst presses against surrounding tissues, it can cause a feeling of tightness or clicking when the knee moves. While some people experience no symptoms, others may feel a "popping" sensation, particularly when bending or straightening the knee.

2. Meniscus Tears

The meniscus is a C shaped cartilage in the knee that acts as a shock absorber. A tear in the meniscus can lead to clicking or locking sensations in the knee, especially when the knee moves through a bending motion. A tear can commonly occur suddenly after an injury, or less common it can develop over time with wear and tear. 

3. Patellofemoral Pain Syndrome (Runner’s Knee)

When the kneecap (patella) does not track smoothly in its groove on the femur (thigh bone), it can result in discomfort and a clicking sound. This is commonly known as patellofemoral pain syndrome or runner’s knee. The clicking may occur when the knee bends or straightens, and it’s often accompanied by pain at the front of the knee, especially with activities like squatting or climbing stairs.

4. Ligament or Tendon Tightness

Sometimes, clicking or popping sounds are caused by muscles, ligaments, or tendons moving over each other or other tissues. For example, the iliotibial band (ITB), which runs along the outside of the thigh, can tighten and flick over the knee joint, causing a clicking sound. Similarly, tightness in the quadriceps or hamstrings can cause friction within the knee, leading to clicking or grinding noises.

5. Cartilage Degeneration (Osteoarthritis)

As we age, the cartilage in the knee can wear down, a condition known as osteoarthritis. This degradation of cartilage can result in crepitus – the technical term for a crunching or grinding noise that occurs when the knee moves. This is typically associated with pain, stiffness, and reduced range of motion, particularly after long periods of activity or rest.

 6. Loose Bodies in the Knee Joint

In some cases, small fragments of cartilage or bone can break off within the knee joint and float freely. These loose bodies can interfere with the normal movement of the knee, causing clicking, popping, or even locking sensations. Loose bodies are often the result of previous injuries or joint degeneration.

What Can Aggravate Crunching and Clicking in the Knee?

While knee clicking is not always serious, certain activities and movements can aggravate the condition. Here are some common factors that may make clicking and crunching in the knee more pronounced or painful:

1. Climbing Stairs

Stair climbing is one of the most common activities that can aggravate knee clicking and crunching. The repetitive motion of bending and straightening the knee, especially under load (like carrying groceries or walking uphill), places extra stress on the knee joint.

2. High-Impact Activities

Sports that involve running, jumping, or sudden directional changes, such as basketball, soccer, or tennis, can aggravate knee problems and lead to more pronounced clicking or crunching. These high-impact movements put increased stress on the knee joint, which can worsen existing issues like osteoarthritis, meniscus tears, or tendon inflammation.

3. Prolonged Sitting or Inactivity

Prolonged sitting or inactivity can also make knee clicking worse, particularly if the muscles around the knee are weak or tight. When you sit for long periods, the muscles and tendons in the knee may become stiff, and when you finally stand up or move, the sudden change in position can result in clicking or popping sounds. Additionally, a lack of movement can increase the risk of muscle imbalances, contributing to knee pain and discomfort.

4. Weak or Imbalanced Muscles

Muscle imbalances or weakness in the quadriceps, hamstrings, or calf muscles can lead to improper tracking of the kneecap, which in turn may cause clicking sounds. Weak muscles around the knee can also make the joint more vulnerable to injury, contributing to the progression of conditions like patellofemoral pain syndrome.

How Osteopathy Can Help with Knee Crunching and Clicking

Osteopathy is a wholistic, non-invasive approach to treating knee pain and discomfort, including crunching and clicking sounds. An osteopath works to identify and address the root cause of the issue, using a range of manual techniques to improve function, alleviate pain, and promote healing. Here’s how osteopathy can help:

1. Assessment and Diagnosis

Osteopaths perform thorough assessments to understand the cause of your knee discomfort. This includes evaluating your posture, movement patterns, and any imbalances or weakness in the muscles around the knee. By identifying the underlying cause of the clicking, such as muscle tightness, misalignment, or a cartilage issue, your osteopath can create a personalised treatment plan and help you get on top of your knee discomofrt.

2. Manual Therapy

Osteopaths use a variety of hands on manual therapy technique, including soft tissue therapy, joint articulation and mobilisation, myofascial release, dry needling and more to improve joint mobility, release tight muscles, and restore normal movement patterns. These techniques can help ease discomfort, reduce inflammation, and improve the mechanics of the knee joint.

3. Muscle Strengthening and Stretching Exercises

Your Osteopath may recommend targeted exercises to strengthen the muscles around the knee, such as the quadriceps, gluteal, hamstrings, and calve muscles. Strengthening these muscles can improve the stability of the knee joint and reduce the strain that leads to clicking or crunching. Stretching exercises can also help alleviate tightness in the tendons and improve the flexibility of the joint. 

4. Postural and Gait Correction

Osteopathic treatment also focuses on addressing any postural issues or gait abnormalities that may contribute to knee pain. For instance, if you have an abnormal walking pattern that places extra stress on the knee joint, your osteopath may recommend corrective strategies to ensure proper alignment and reduce the risk of further aggravation.

Crunching and clicking in the knee are common complaints, but understanding the underlying causes can help you take steps to alleviate discomfort and improve your knee health. Whether your knee issues are due to a Baker’s cyst, meniscus tear, muscle imbalances, or osteoarthritis, osteopathic treatment can be highly effective in managing symptoms and restoring function.

We recommend booking a consultation with your provider for an accurate diagnosis and take steps to reduce inflammation at the knee as soon as you can.

Call us today if you want to learn more.