One of the questions our therapists hear most often, in the clinic and outside of it, is some version of: "Is it bad that my knees make a clicking noise? It doesn't hurt, but I'm worried something's wrong." If that sounds familiar, take a breath — a knee that pops, clicks, or cracks now and then is one of the most common things we see, and in most cases it's simply a normal part of getting older.
If you're 50 or older, clicking and cracking might be one of the first things you notice when you get out of bed, or when you bend your knees into a new position. It happens to a lot of people, and on its own it isn't something to panic about. That said, it's worth understanding why it happens, because it can sometimes be an early signal worth paying attention to.
Why Do Knees Creak and Click as You Get Older?
Your knees act like a cushion, absorbing the shock of every step you take, on every surface you walk. Add up years of everyday walking, jogging, golf, hiking, and other activity, and that's a lot of impact for one joint to handle.
Over time, the cartilage that cushions the knee can wear down. Because the joint itself is sturdy, as you move, the surfaces inside the joint can rub together and produce that clicking or popping sound. These noises don't automatically mean pain is coming, but they can sometimes be an early sign that stiffness or discomfort may follow if the joint isn't supported well.
What You Can Do About It
The good news is that there's a lot you can do to support your knees before clicking ever turns into pain. Simple, targeted exercises that strengthen the muscles around the knee — especially the quadriceps — help protect the joint and keep it stable as you move. Doing a few of these consistently, even just once a day, tends to make a noticeable difference over time.
One easy example is a standing quad stretch: rest one hand on a stable surface like a kitchen counter, then reach back with your other hand to hold your foot as you bend your knee toward your glutes and hold. Small, consistent habits like this add up.
When to See a Physical Therapist
Clicking knees on their own usually aren't an emergency. But if the noise is joined by swelling, a feeling of the knee "giving way," or pain when you go up and down stairs, squat, or stand up from a chair, it's worth having a physical therapist take a look. Our therapists at Empower Physical Therapy & Wellness can assess how your knee is moving, identify what's driving the clicking, and build a plan to keep it from turning into knee pain down the road.
