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

Knee clicking during squats is a surprisingly common experience—so common that many people dismiss it as normal. But when should you pay attention? Is it just harmless noise, or could it be a sign of underlying cartilage damage or joint degeneration? The answer isn’t always straightforward. While occasional clicking without pain is usually benign, persistent or painful crepitus (the medical term for joint noises) may point to structural issues, especially involving cartilage. Understanding the mechanics behind knee sounds and their implications can help you make informed decisions about movement, recovery, and prevention.

The Science Behind Knee Clicking

Knee joints are complex structures made up of bones, ligaments, tendons, synovial fluid, and cartilage. When you squat, multiple components move in coordination: the femur (thigh bone), tibia (shin bone), patella (kneecap), and surrounding soft tissues glide over one another. The sound of a \"pop\" or \"click\" often results from one of several physiological processes:

• Gas release in synovial fluid: Tiny bubbles form in the lubricating fluid inside the joint. When pressure changes rapidly—such as during a deep squat—these bubbles can burst, creating a popping sound. This is similar to what happens when you crack your knuckles.
• Tendon or ligament snapping: As tendons shift slightly over bony prominences during motion, they can produce audible snaps. This is especially common in individuals with tight iliotibial (IT) bands or patellar tendons.
• Cartilage wear or irregularities: Over time, cartilage may develop rough patches due to overuse, injury, or early osteoarthritis. As the joint moves, these uneven surfaces can cause grinding or clicking sensations.
• Meniscus involvement: The meniscus, a C-shaped piece of cartilage that cushions the knee, can develop tears. A torn flap may catch between bones during certain movements, leading to mechanical clicking accompanied by pain or locking.

Not all joint noise indicates damage. In fact, studies show that up to 90% of people experience some degree of knee crepitus at some point—with no associated pathology. The key differentiator is whether the sound comes with symptoms like pain, swelling, instability, or reduced range of motion.

Tip: If your knee clicks but feels pain-free and functions normally, it’s likely benign. Focus on maintaining strength and mobility rather than worrying about the sound itself.

When Should You Worry About Cartilage?

Cartilage has no nerves, which means early damage often goes unnoticed until surrounding tissues become irritated. However, untreated cartilage issues can progress into more serious conditions like chondromalacia patellae (softening of kneecap cartilage) or osteoarthritis.

Symptoms that suggest cartilage may be compromised include:

• Pain localized behind or around the kneecap, especially during stairs, squatting, or prolonged sitting
• Swelling after activity
• A sensation of catching, locking, or giving way
• Clicking that worsens over time or begins to interfere with performance
• Stiffness lasting more than 30 minutes after rest

“Crepitus alone isn't diagnostic, but when combined with anterior knee pain and functional limitations, we start looking closely at patellofemoral cartilage health.” — Dr. Lena Torres, Sports Medicine Physician

Imaging such as MRI can detect cartilage thinning or defects, though not everyone with visible cartilage changes experiences symptoms. Conversely, some patients with significant discomfort may have minimal imaging findings. Clinical evaluation—including history, physical tests, and symptom patterns—is often more telling than scans alone.

Common Causes of Problematic Knee Clicking

While occasional noise is normal, repetitive or painful clicking warrants investigation. Below are frequent causes linked to cartilage stress or damage:

1. Patellofemoral Pain Syndrome (PFPS)

Also known as \"runner’s knee,\" PFPS involves irritation under the kneecap due to poor tracking or overloading. Misalignment increases friction on cartilage, potentially causing both pain and audible crepitus during flexion.

2. Meniscal Tears

The medial and lateral menisci absorb shock in the knee. Sudden twisting motions or degenerative changes can lead to tears. A bucket-handle tear, for example, may physically obstruct smooth joint movement, resulting in distinct clicking or locking.

3. Chondromalacia Patellae

This condition refers to softening and breakdown of the cartilage beneath the patella. It typically affects younger, active individuals and presents with gradual onset of dull ache and grinding sensations when bending the knee.

4. Osteoarthritis

In older adults, progressive loss of articular cartilage leads to bone-on-bone contact. Joint space narrowing creates irregular movement, often accompanied by grating (crepitus), stiffness, and swelling.

5. Plica Syndrome

Synovial plicae are remnants of fetal tissue folds within the knee. When inflamed, usually from overuse, they can snap over the femur during squatting, mimicking cartilage-related clicking.

Cause	Typical Symptoms	Painful?	Requires Medical Attention?
Gas bubble release	Single pop, no recurrence	No	No
Tendon snapping	Repetitive snap on one side of knee	Rarely	Only if persistent or painful
Meniscus tear	Clicking + locking, swelling	Yes	Yes
Chondromalacia	Grinding under kneecap, ache after use	Yes	Yes, if worsening
Osteoarthritis	Stiffness, swelling, chronic crepitus	Yes	Yes

Mini Case Study: The Weekend Athlete with Persistent Clicking

James, a 34-year-old recreational CrossFitter, noticed his right knee began clicking during back squats six weeks into a new training program. Initially painless, the sound became more frequent. After two months, he started feeling sharp pain behind the kneecap when descending below parallel. He also experienced mild swelling after workouts.

He consulted a physical therapist who performed a series of assessments: palpation, step-down test, and resisted knee extension. Findings indicated poor patellar glide and weakness in the vastus medialis obliquus (VMO), a key stabilizer of the kneecap. An MRI later confirmed grade 2 chondromalacia—early-stage cartilage softening.

James was advised to modify his squat depth temporarily, incorporate VMO-targeted exercises (like terminal knee extensions and straight-leg raises), and improve hip strength to reduce knee strain. Within eight weeks of consistent rehab, his clicking diminished significantly, and pain resolved entirely.

This case illustrates how seemingly minor joint noise can signal biomechanical imbalances before major damage occurs—early intervention made all the difference.

Action Plan: What to Do If Your Knee Clicks When You Squat

If knee clicking concerns you, follow this structured approach to assess risk and protect joint integrity:

1. Evaluate symptoms: Is there pain, swelling, or mechanical dysfunction (locking)? If yes, seek professional evaluation.
2. Assess movement quality: Record yourself squatting. Look for excessive knee valgus (knees caving inward), limited ankle dorsiflexion, or uneven weight distribution.
3. Test strength and control: Perform single-leg squats or step-downs. Difficulty controlling descent suggests muscular imbalance.
4. Modify load temporarily: Reduce squat depth or weight if pain accompanies clicking. Box squats or goblet squats may offer safer alternatives.
5. Strengthen supporting muscles: Focus on glutes, quadriceps (especially VMO), hamstrings, and core stability.
6. Improve flexibility: Address tightness in quads, hip flexors, calves, and IT band through stretching and foam rolling.
7. Consult a specialist: See a sports medicine doctor or physical therapist if symptoms persist beyond 2–3 weeks despite self-care.

Tip: Don’t ignore sudden changes in joint behavior. Early assessment can prevent long-term cartilage wear.

Prevention Checklist for Healthy Knees

Maintaining knee health is proactive, not reactive. Use this checklist to minimize cartilage stress and keep your joints functioning smoothly:

• ✅ Warm up properly before lifting or intense activity
• ✅ Maintain balanced leg muscle development (quads, hamstrings, glutes)
• ✅ Avoid rapid increases in training volume or intensity
• ✅ Wear appropriate footwear for your sport or daily activities
• ✅ Practice proper squat and lunge technique with mirrors or video feedback
• ✅ Incorporate low-impact cross-training (e.g., cycling, swimming)
• ✅ Manage body weight to reduce joint loading
• ✅ Stay hydrated—cartilage is ~70% water and depends on fluid balance for resilience

Frequently Asked Questions

Is knee clicking dangerous if there's no pain?

Generally, no. Painless clicking is common and often related to gas release or soft tissue movement. However, monitor for any new symptoms. If pain, swelling, or restriction develops later, reassessment is warranted.

Can cartilage heal once it’s damaged?

Natural healing is limited because cartilage lacks blood supply. Minor wear may stabilize with reduced loading and improved biomechanics. Severe damage may require interventions like physical therapy, injections (e.g., PRP), or surgery. Prevention remains the best strategy.

Should I stop squatting if my knee clicks?

Not necessarily. If the movement is pain-free and strong, continuing with attention to form is usually safe. However, if clicking is accompanied by discomfort or instability, modifying depth, reducing load, or pausing temporarily while addressing weaknesses is advisable.

Conclusion: Listen to Your Body, Not Just the Noise

The presence of knee clicking during squats doesn’t automatically mean cartilage damage—but it shouldn’t be ignored either. Your joints communicate through sensation, function, and sometimes sound. Distinguishing between benign crepitus and warning signs of structural compromise empowers you to act early and preserve long-term mobility.

Focus on building resilient, well-aligned movement patterns. Strengthen the muscles that support your knees, refine your technique, and respect pain as a signal—not a barrier, but a guide. Whether you're an athlete, weekend warrior, or someone simply trying to stay active, healthy cartilage is foundational to a mobile, pain-free life.

💬 Have questions about your knee symptoms or want to share your recovery story? Join the conversation below—we’re here to help you move better and live stronger.