Many people notice clicks or pops in their knees when walking or bending, which are often harmless. However, Fatema Contractor, an Osteopath at The Health Suite specialising in joint pain, explains when these sounds could indicate a more serious issue.
“Knee clicks can sound alarming,” Fatema says, “but they frequently result from harmless gas bubbles releasing inside the joint. It’s usually nothing to worry about unless other symptoms are present.”
According to Fatema, the six warning signs that suggest the need for a professional assessment are:
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- Pain or tenderness in the knee
- Swelling around the joint
- Locking or catching sensations
- The knee giving way or instability
- Reduced movement or stiffness
- Changes in knee function following an injury
“If your knee clicks are accompanied by pain or swelling, this could indicate issues with cartilage or joint tracking, and should be assessed by a healthcare professional,” she advises.
Fatema emphasises that the noise alone is not a definitive indicator of a problem. “It is how your knee feels and functions, in combination with any symptoms, that truly matters.”
To help stabilise the knee and improve lower body strength and mobility, she recommends exercises such as step-ups and glute bridges, which target the hips and gluteal muscles.
For step-ups, stand close to a step and step up with the knee aligned over the foot, keeping your pelvis level. Once comfortable with the movement, you may add dumbbells to increase resistance.
For glute bridges, lie on your back with your knees bent and feet flat on the floor. Raise your hips to lift your glutes off the floor, squeeze at the top for two seconds, then lower down slowly. Repeat this exercise 10 times.
Fatema stresses that if pain is severe or persists, it is important to seek a thorough assessment from an osteopath or physiotherapist.