The Truth About Clicking Joints
Let’s be real: joints make noise. Click, pop, crack, you name it. But is it normal? Is it bad? And why does it always happen on the stairs?
You’ve got questions. We’ve got answers.
Here’s what you need to know about noisy joints.
Question 1: Why do joints pop or crack?
There are a few different reasons joints make noise, and most are harmless [1].
The most common cause is something called cavitation. That’s when tiny gas bubbles form and collapse in the fluid that lubricates your joints [2]. Think of it like opening a can of sparkling water: a sudden shift in pressure causes a pop.
But there are other reasons why joints pop, including:
• Ligaments or tendons shifting – these soft tissues can make a snapping or clicking noise as they move over bones [3]
• Minor joint misalignments – even small changes in the way your bones and cartilage line up can make sounds [4]
• Wear and tear – as we age, cartilage wears down and joints can get noisier, especially in the knees, hips, and shoulders [5]
Question 2: Should I be worried if my joints click?
Not usually. As a general rule, if there’s no pain, swelling, stiffness or weakness, joint sounds are likely just a normal part of how your body moves.
Still wondering, is joint clicking bad? Your body is pretty good at letting you know when something’s not right. Book an appointment with your GP or physio if:
• The clicking comes with pain or discomfort
• You’ve noticed swelling, stiffness or tenderness
• Your joint feels like it’s locking, catching or giving way
• The noise started suddenly after an injury
While joint sounds on their own are usually harmless [1], if they come with symptoms like these, they could point to joint stress, cartilage damage or early arthritis. Catching them early can make all the difference [6].
Question 3: Why do knees get noisier with age?
Ah yes, the classic knee crack. If you’ve ever wondered what your knee cracking means, we’re here to break it down.
As we age, cartilage naturally wears down, and the fluid that cushions your joints, known as synovial fluid, becomes less effective. That means more friction and, you guessed it, more noise [7].
The sounds you're hearing:
One common noise is a crackling or grinding sound during movements like squats, climbing stairs or getting up from a chair. This is known as crepitus. It’s often painless and usually nothing to worry about.
You might even feel it when bending or straightening your knee, especially if you place your hand over the joint. People describe it in all kinds of ways: popping, clicking, crunching, snapping or clunking. All of them fall under the crepitus umbrella.
When to pay attention:
But if the crackling or grinding sounds come with pain, swelling or a sense of catching, it could be a sign of early osteoarthritis or even patellofemoral pain syndrome (a fancy name for runner’s knee).
The bottom line:
If the noise is painless and you're moving freely, it's likely just a normal part of ageing. But if it's frequent, uncomfortable or sudden, it’s time to talk to a health professional.
Question 4: Should I stop exercising if my joints click?
Absolutely not. In fact, the opposite is true: movement is one of the best ways to look after your joints. The key is to move mindfully:
• Try low-impact exercises like walking, cycling or swimming [8]
• Add strength training to build the muscles that support your joints [9]
• Include mobility and stretching to improve alignment and reduce tension [10].
If you’re not sure what’s best for you, a physio can tailor a program that’s safe, smart, and aligned to your body’s needs.
Question 5: Is it okay to crack my joints on purpose?
Lots of people crack their knuckles, necks or backs to release tension or just out of habit. There’s no evidence that it increases your risk of arthritis [11]. That familiar (and satisfying) ‘pop’ is usually just gas bubbles escaping.
That said, here are a few things to keep in mind:
• If you’re forcing a joint to crack, it could put stress on surrounding tissues [2]
• If you’re cracking the same spot repeatedly, it might point to underlying tightness or imbalance [2]
• If it’s part of a pain-relief ritual, that relief might be temporary and worth checking out further [13].
So, cracking for comfort now and then? Totally fine. Constantly needing to self-adjust? That’s one to flag with a physio.
Question 6: What’s the best way to support clicking joints?
If your joints have started to click, crack or pop and you want to keep them moving well, there’s plenty you can do to support them early.
While most joint sounds are harmless, small shifts in how you move, eat and care for your body can help reduce strain, protect cartilage and keep your joints feeling good long-term.
Here’s what helps:
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Keep moving – Regular, low-impact activity is one of the best things you can do for joint health. Walking, swimming, cycling or even gentle stretching helps lubricate your joints, builds supporting muscle, and keeps your range of motion strong. [8][9]
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Eat anti-inflammatory foods – Your joints feel what you feed them. Oily fish (like salmon or sardines), leafy greens, berries, nuts and seeds are all rich in anti-inflammatory compounds that may help reduce joint stiffness and swelling. [15]
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Watch your posture – Poor posture puts extra stress on your joints, especially in the neck, back, hips and knees. If you’re sitting for long periods, try to take regular movement breaks, keep your spine neutral, and avoid slouching whenever you can.
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Consider a supplement – If you're feeling stiff or creaky, a joint support supplement may help. Look for clinically studied ingredients like Epiitalis® and vitamin E, both known to support cartilage, mobility, and overall joint comfort. [16]
In a nutshell:
• Noisy joints are usually harmless as long as there’s no pain or swelling
• Noisy joint causes include gas bubbles, ligament movement, and wear and tear
• If it hurts, locks, or swells, it’s worth getting checked out
• You don’t need to stop moving, just move smart
• Small shifts (and the right support) can make a big difference over time
Want the full story on joint health? Download Joint Health 101, our free guide to understanding, supporting and protecting your joints at every stage.
REFERENCES
[1] Song SJ, Park CH, Liang H, Kim SJ. Noise around the knee. Clin Orthop Surg. 2018;10(1):1–8. https://doi.org/10.4055/cios.2018.10.1.1
[2] Kawchuk GN, Fryer J, Jaremko JL, Zeng H, Rowe L, Thompson R. Real-time visualization of joint cavitation. PLoS ONE. 2015;10(4):e0119470. https://doi.org/10.1371/journal.pone.0119470
[3] Simonović A, Savić A, Djuric M, et al. Hearing and seeing nerve/tendon snapping: a systematic review. Sensors. 2023;23(15):6732. https://doi.org/10.3390/s23156732
[4] Oláh T, Reinhard J, Laschke MW, Goebel LKH, Walter F, Schmitt G, et al. Axial alignment is a critical regulator of knee osteoarthritis. Sci Transl Med. 2022;14(629):eabn0179. https://doi.org/10.1126/scitranslmed.abn0179
[5] Arthritis Australia. Osteoarthritis [Internet]. Canberra: Arthritis Australia; 2017 [cited 2025 Jun 23]. Available from: https://arthritisaustralia.com.au/wordpress/wp-content/uploads/2018/01/Osteoarthritis_0118.pdf
[6] Arthritis Foundation. When it’s time to see a doctor for joint pain [Internet]. [cited 2025 Jun 23]. Available from: https://www.arthritis.org/health-wellness/about-arthritis/understanding-arthritis/when-to-see-a-doctor-for-joint-pain
[7] Loeser RF. Age-related changes in the musculoskeletal system and the development of osteoarthritis. Clin Geriatr Med. 2010;26(3):371–386. https://doi.org/10.1016/j.cger.2010.03.002
[8] Bartels EM, Juhl CB, Christensen R, Hagen KB, Danneskiold-Samsøe B. Aquatic exercise for the treatment of knee and hip osteoarthritis. Cochrane Database Syst Rev. 2016;3:CD005523. https://doi.org/10.1002/14651858.CD005523.pub3
[9] Arthritis Australia. Strength training [Internet]. [cited 2025 Jun 23]. Available from: https://www.arthritisaustralia.com.au/managing-arthritis/living-with-arthritis/physical-activity-and-exercise/strength-training/
[10] The Arthritis Movement. Daily stretches for joint health [Internet]. Published 2024 Nov 11 [cited 2025 Jun 23]. Available from: https://www.arthritismovement.org.au/news/daily-stretches-for-joint-health
[11] DeWeber K, et al. Knuckle cracking and hand osteoarthritis. J Am Board Fam Med. 2011;24(2):169–174.
[12] Unsworth A, et al. Cracking joints: a bioengineering study of cavitation in the metacarpophalangeal joint. Ann Rheum Dis. 1971;30(4):348–358.
[13] Bialosky JE, et al. The mechanisms of manual therapy in the treatment of musculoskeletal pain: a comprehensive model. Man Ther. 2009;14(5):531–538.
[14] Philippou E, Nikiphorou E. Are we really what we eat? Nutrition and its role in the onset of rheumatoid arthritis. Autoimmun Rev. 2018;17(11):1074–1077. https://doi.org/10.1016/j.autrev.2018.05.009
[15] Mitchell PG, Bright CA, Bright DR, et al. Epiitalis® is effective at treating symptoms of X-ray diagnosed knee osteoarthritis. Inflammopharmacology. 2022;30:1323–1334. https://doi.org/10.1007/s10787-022-01013-y (Study sponsored by Interpath; research conducted by Vedic Lifesciences.)
