Why Does My Knee Click When I Squat Should I Worry About Cartilage Damage

Many people notice a clicking, popping, or cracking sound in their knees when they squat. While it can be startling—especially if it's new or accompanied by discomfort—it’s not always a cause for alarm. However, understanding the root cause is essential, particularly because persistent or painful clicking may signal underlying cartilage damage or other joint issues.

The knee is one of the most complex joints in the body, bearing significant weight and enabling a wide range of motion. When you squat, multiple structures—including bones, ligaments, tendons, and cartilage—work together. Any disruption in this system can result in audible or palpable sensations like clicking. The real question isn’t just whether your knee clicks, but whether that clicking is harmless or a symptom of something more serious.

What Causes Knee Clicking During Squats?

Knee clicking, medically referred to as *crepitus*, occurs when gases within the synovial fluid of the joint are released during movement. This is similar to the \"cracking\" sound heard when someone cracks their knuckles. In many cases, this phenomenon is painless and benign.

However, several mechanical and physiological factors can contribute to knee noise:

• Gas release in the joint: As pressure changes in the knee during flexion and extension, tiny bubbles form and collapse in the synovial fluid, producing a popping sound.
• Tendon or ligament snapping: Tendons may shift slightly over bony protrusions as the knee bends, causing a temporary snap or pop.
• Cartilage wear or irregularities: Damaged or uneven cartilage surfaces can create friction, leading to grinding or clicking sensations.
• Patellar tracking issues: If the kneecap (patella) doesn't glide smoothly over the femur, it may catch or shift, resulting in noise.
• Meniscus tears: The meniscus acts as a shock absorber between the tibia and femur. A tear can cause catching, locking, or clicking with certain movements.

Not all of these causes are dangerous. But when clicking becomes consistent, painful, or limits function, it may point to structural damage requiring attention.

Tip: Occasional painless clicking during squats is usually normal. Focus on symptoms like pain, swelling, or instability rather than sound alone.

When Should You Worry About Cartilage Damage?

Cartilage is the smooth, rubbery tissue that cushions the ends of bones in joints. It allows for low-friction movement and absorbs impact. Unlike muscle or skin, cartilage has no direct blood supply, so it heals poorly once damaged.

Damage to articular cartilage (the type covering bone ends) or the meniscus can lead to chronic issues such as osteoarthritis. Key warning signs that knee clicking might indicate cartilage damage include:

• Pain during or after squatting
• Swelling around the joint
• Sensation of the knee “giving way” or buckling
• Stiffness after sitting or inactivity
• Locking or inability to fully straighten the knee
• Increased frequency or intensity of clicking

If you experience any combination of these symptoms, especially following an injury or repetitive strain, cartilage damage should be considered. Early diagnosis improves outcomes significantly.

“Crepitus without pain is often physiological. But when pain accompanies noise, especially with mechanical symptoms like locking, we must investigate potential chondral or meniscal pathology.” — Dr. Rajiv Mehta, Sports Medicine Orthopedist

Common Conditions Linked to Painful Knee Clicking

Several conditions can explain why your knee clicks when you squat and whether cartilage is involved:

1. Meniscal Tear

The meniscus can tear due to sudden twisting motions or degenerative changes over time. A torn meniscus often causes clicking, catching, or locking during deep knee bends. Swelling and localized tenderness along the joint line are common.

2. Chondromalacia Patellae

This condition involves softening or breakdown of the cartilage beneath the kneecap. It typically affects younger, active individuals and causes anterior knee pain worsened by stairs, prolonged sitting, or squatting. Clicking may occur as the patella grinds against the femur.

3. Osteoarthritis

In older adults, gradual cartilage wear leads to bone-on-bone contact, inflammation, and joint deformity. Clicking may become coarse or grating (*crepitus*), accompanied by stiffness, swelling, and reduced range of motion.

4. Patellofemoral Pain Syndrome (PFPS)

Often called “runner’s knee,” PFPS results from poor alignment or overuse. While not always linked to structural damage, abnormal tracking of the patella can produce clicking and discomfort during functional movements like squatting.

5. Loose Bodies in the Joint

Small fragments of cartilage or bone can break off and float within the joint space. These loose bodies may cause intermittent clicking, locking, or sharp pain, particularly at certain angles of knee flexion.

Diagnostic Checklist: Is Your Knee Clicking Harmless?

To assess whether your knee clicking warrants concern, use this checklist:

• ✅ Does the clicking happen only occasionally and without pain?
• ✅ Can you squat fully without discomfort or limitation?
• ✅ Is there no swelling, redness, or warmth around the joint?
• ✅ Does your knee feel stable during activity?
• ✅ Have you had no recent trauma or twisting injury?

If you answered “yes” to all, the clicking is likely benign. If you answered “no” to two or more, consider seeking evaluation from a healthcare provider.

Step-by-Step Guide to Assessing and Managing Knee Clicking

Follow this practical sequence to determine whether action is needed:

1. Monitor Symptoms Over Time: Track when the clicking occurs, whether it’s associated with pain, and how it affects daily activities.
2. Assess Functional Limitations: Try performing bodyweight squats, lunges, and stair climbing. Note any hesitation, pain, or instability.
3. Apply R.I.C.E. if Swelling or Pain Develops: Rest, Ice, Compression, and Elevation can reduce inflammation and provide temporary relief.
4. Improve Movement Mechanics: Work on hip and core strength, ankle mobility, and squat technique to reduce stress on the knee.
5. Consult a Professional: See a physical therapist or orthopedic specialist if symptoms persist beyond 2–3 weeks or worsen.
6. Get Imaging if Indicated: An MRI is the gold standard for detecting cartilage damage, meniscal tears, or early arthritis.

Early intervention can prevent minor issues from progressing into chronic joint problems.

Do’s and Don’ts for Knee Health During Squatting

Do’s	Don’ts
Maintain proper squat form: chest up, knees aligned with toes	Allow knees to cave inward (valgus collapse)
Strengthen glutes and quadriceps to support the knee	Ignore pain or “push through” discomfort
Warm up before lifting or deep squatting	Squat deeply with poor ankle or hip mobility
Use resistance bands to improve patellar tracking	Perform high-volume squats with existing knee pain
Gradually increase load and depth over time	Self-diagnose based on internet research alone

Real Example: A Case of Misinterpreted Clicking

Mark, a 32-year-old recreational lifter, began noticing a distinct click in his right knee every time he descended into a back squat. Initially, he dismissed it since there was no pain. Over three months, however, the sound became louder and was followed by a dull ache behind the kneecap.

He consulted a physical therapist who observed tight iliotibial (IT) bands and weak gluteus medius muscles. These imbalances were causing his patella to track laterally, creating increased friction and noise. With targeted exercises—clamshells, banded walks, and foam rolling—the clicking reduced significantly within six weeks, and pain resolved completely.

Mark’s case highlights that even non-painful clicking can progress if biomechanical issues aren’t addressed. Early correction prevented further joint stress and possible cartilage wear.

Can You Prevent Cartilage Damage?

While some cartilage degeneration is part of natural aging, proactive measures can delay or minimize damage:

• Build muscular support: Strong quadriceps, hamstrings, and hip stabilizers reduce load on the knee joint.
• Improve movement quality: Address imbalances in gait, posture, or exercise technique.
• Maintain healthy body weight: Every extra pound adds 3–4 times more pressure on the knees during squatting.
• Avoid repetitive high-impact stress: Balance intense training with recovery and cross-training.
• Nourish joint health: Diets rich in omega-3 fatty acids, vitamin C, and collagen-supportive nutrients may aid cartilage maintenance.

Tip: Incorporate single-leg exercises like step-ups and split squats to identify and correct asymmetries before they lead to joint strain.

Frequently Asked Questions

Is knee clicking normal when squatting?

Yes, occasional painless clicking is common and usually harmless. It often results from gas release in the joint or tendons moving over bone. However, if clicking is frequent, painful, or associated with swelling or instability, it should be evaluated.

Can cartilage repair itself?

Articular cartilage has limited self-repair capacity due to its lack of blood supply. Minor surface fraying may stabilize with rest and rehabilitation, but significant tears or thinning typically require medical intervention such as physical therapy, injections, or surgery.

Should I stop squatting if my knee clicks?

Not necessarily. If the movement is pain-free and mechanically sound, continuing with proper form and controlled volume is generally safe. However, if pain, swelling, or dysfunction develops, modify or pause the activity and consult a professional.

Conclusion: Listen to Your Body, Not Just the Sound

Your knee clicking when you squat doesn’t automatically mean cartilage damage—but it shouldn’t be ignored if symptoms accompany the noise. Pain, swelling, instability, and mechanical restrictions are far more telling than sound alone. Understanding the difference between benign crepitus and pathological joint changes empowers you to take timely, effective action.

Whether you're an athlete, fitness enthusiast, or someone managing daily activities, maintaining knee health is critical for long-term mobility. Address movement imbalances, strengthen supporting muscles, and seek expert input when in doubt. The goal isn’t just to eliminate the click, but to ensure your knees remain strong, stable, and pain-free for years to come.

💬 Have you experienced knee clicking during squats? Share your story or questions below—your experience could help others understand their symptoms better.