Why do my knees click?

If you pop like bubble wrap every time you bend over or can’t get through a meeting without cracking your knuckles at least once (despite the disapproving looks), have you ever stopped to wonder what these noises could actually mean? Well, that’s what we’re here to tell you. We’ve highlighted not only what these noises could be but also what you can do to keep your joints healthy in the long run, harnessing the expert advice of Gareth Stables – Consultant Orthopaedic Surgeon and Specialist Knee Surgeon.

A joint is the point where two bones meet allowing movement. In fact, almost every bone in our body is attached to one.¹ Think of the ‘hinge’ of your knee, for example. This joint is what makes the bottom of your leg move independently from the top.² Joints are held together and stabilised by strong tissue called ligaments, which help keep bones in place and prevent them from moving too far.³ They’re also protected with cartilage – a very slippery yet strong connective tissue that prevents friction from occurring as the joint surfaces glide over each other when we move.² Some of our more flexible joints are also surrounded by something called synovial fluid, which helps lubricate them and provide extra cushioning.^1,4

“The medical term for cracking joints is crepitus,” says Gareth. “The cracking, or clicking, noise you hear is due to gas within the joint being released.”^5,6 So basically, that clicking noise is usually the sound of bubbles popping inside you.^1,6

Joint clicking is common and most of the time it isn’t something to worry about. It can feel a bit strange though, especially if you’re not sure why it’s happening. One of the most common reasons is simply gas bubbles in the joint fluid.

Another reason can be tendons or ligaments moving slightly out of place and then snapping back as you bend or straighten a joint. This often happens around the knees, shoulders or ankles – and you might notice it more when you’ve been still for a while and then start moving again. Sometimes, joints can click if the muscles around them are a bit tight or unbalanced. When the joint isn’t moving as smoothly as usual, you might hear or feel more noises than normal.

While most people experience some form of cracking joints, it can be especially common in people with hypermobility (where you can extend joints outside the normal range of movement).⁹ However, because their joints can easily stretch further apart, air cavities form and can cause crepitus (a palpable or audible grating, crunching, grinding, or popping sensation produced within a joint during movement).^9,10

Keeping your joints healthy and happy is the key to performing all of the movements you want to do – whether that’s looking after your kids or playing sports. And thankfully, there’s some research to suggest that the following factors could support your joints and possibly reduce the effects of joint clicking.

While cracking joints isn’t usually a sign of arthritis or anything more serious, it’s important to take good care of your joints and bone health.^5,7 While a balanced diet should provide everything your body needs, certain supplements can still help support the long-term health of your joints, bones and muscles. Wanting more? Get to know Grime Gran and discover her ultimate supplement stack for backing biceps, bones and more.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.