Knee Popping, Clicking, or Grinding? When Should You Worry?

Knee popping, clicking, or grinding can be harmless, but not always. Learn when knee noises matter and how physical therapy can help in Hendersonville, TN.

Dr. Jacob Tomlinson
Physical Therapist

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Knee Popping, Clicking, or Grinding? When Should You Worry?

Do your knees pop when you squat?

Do they click when you walk up stairs?

Do they grind when you bend, stand up, or get out of the car?

Knee noises can feel scary, especially if they are new. Many people immediately wonder if something is torn, wearing down, or getting worse.

But here is the important part: knee popping, clicking, or grinding is not always a problem by itself.

The bigger question is whether the noise comes with pain, swelling, stiffness, weakness, or loss of function.

At Ascend Physical Therapy in Hendersonville, TN, we help people understand what their knee symptoms actually mean and what they can do to move better.

Are Knee Noises Normal?

Sometimes, yes.

Knees can make noise for several reasons. Tendons may move over bony areas. Air bubbles can shift inside the joint. The kneecap may create grinding or clicking sensations as it moves.

If there is no pain, swelling, instability, or loss of motion, knee noise alone is often not an emergency.

When Knee Popping or Clicking Matters

Knee noise deserves more attention when it comes with other symptoms.

You should not ignore knee popping, clicking, or grinding if you also notice:

Pain during stairs, squats, or walking
Swelling after activity
Locking or catching
Giving way or instability
Loss of motion
Sharp pain with twisting
Symptoms after a fall or sports injury
Pain that keeps returning

If your knee is making noise and also changing how you move, it is worth getting evaluated.

Common Reasons Knees Pop, Click, or Grind

1. Patellofemoral Pain

This is one of the most common reasons people feel clicking, grinding, or discomfort around the kneecap.

It may show up during squats, stairs, lunges, running, or sitting for long periods. The issue is often related to how the kneecap is tolerating load and how well the hip, quad, and foot are supporting the movement.

2. Knee Arthritis

Arthritis can create grinding, stiffness, aching, and swelling.

Some people describe it as “crunchy” or “gritty.” But even if arthritis is present, that does not automatically mean you are out of options. Strength, mobility, and the right loading plan can make a major difference in how the knee feels and functions.

3. Meniscus Irritation

The meniscus is a cushion-like structure in the knee.

Meniscus irritation can sometimes cause clicking, catching, swelling, or pain with twisting. Not every meniscus issue needs surgery, but it does need the right evaluation so you are not guessing.

4. Tendon or Soft Tissue Movement

Sometimes clicking happens because tendons or soft tissues move over parts of the joint.

This can be harmless, but if it becomes painful or starts affecting your movement, it is worth checking.

5. Weakness or Poor Movement Control

If the hip, thigh, or foot is not controlling movement well, the knee may take more stress.

This can create irritation during everyday movements like stairs, squats, getting out of a chair, or working out.

Should You Stop Exercising?

Not always.

Stopping everything may reduce symptoms short-term, but it does not solve the reason your knee is irritated.

A better approach is to modify what hurts, keep moving in ways your knee tolerates, and gradually rebuild strength and control.

For example, you may need to temporarily adjust:

Squat depth
Running distance
Stair volume
Jumping or high-impact workouts
Heavy leg exercises
Speed or intensity

The key is not just doing less. The key is doing the right things in the right order.

What a Physical Therapist Looks For

At Ascend Physical Therapy, we do not just listen to the knee noise and guess.

We look at the full picture:

Where is the pain?
What movement causes the clicking?
Is there swelling?
Does the knee lock or catch?
How does the knee move during a squat?
How strong are the hips and quads?
Is ankle mobility affecting knee position?
Are you loading too much too soon?

This helps us find the real driver instead of only treating the symptom.

Not Sure If Your Knee Noise Is Normal?

If your knee pops or clicks but you are not sure whether it is serious, start with the Free Knee Guide.

It can help you better understand your symptoms and what your next step should be.

Get the Free Knee Pain Guide

Ask a Specialist at Ascend Physical Therapy

If your knee popping, clicking, or grinding comes with pain, swelling, weakness, or changes in how you move, it is time to get answers.

At Ascend Physical Therapy in Hendersonville, TN, we help people understand the cause of their symptoms and build a plan to move better without relying on guesswork.

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   Jeff Richard 
 
 
 
 Trustindex verifies that the original source of the review is Google. Recommend Ascend for any Physical therapy needs.
  
 
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   Noah Kimball 
 
 
 
 Trustindex verifies that the original source of the review is Google. Ascend Physical Therapy is hands down one of the best experiences I’ve had in healthcare. Jacob runs a boutique-style practice where you get true one-on-one attention, and it shows in the quality of care. He takes the time to understand what’s actually going on, explains the process, and builds a plan that’s focused on real results, not just quick fixes.

You can tell Jacob genuinely cares about the people he works with and the outcomes they achieve. If you’re looking for a physical therapist who is knowledgeable, professional, and truly invested in your recovery, Ascend Physical Therapy is the place to go. Highly recommend.
  
 
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   Austin W 
 
 
 
 Trustindex verifies that the original source of the review is Google. Can’t thank Jacob and the Ascend team enough. In a short period of time, he had pain that had been severely bothering me for weeks nearly gone in just a few sessions. He’s a professional in every sense of the word, and is a no brainer for any PT needs!
  
 
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   Bob VanKirk 
 
 
 
 Trustindex verifies that the original source of the review is Google. Excellent service.. great results!! Can’t ask for better result after a secession.
  
 
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   Carol VanKirk 
 
 
 
 Trustindex verifies that the original source of the review is Google. Dr Tomlinson is very focused on each client. There is no one size fits all.  Because he is independent he is able to give each one a highly individualized plan which is far more effective. I would highly recommend Dr Tomlinson.
  
 
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   Ronise Parks 
 
 
 
 Trustindex verifies that the original source of the review is Google. I had a consultation with Dr. Tomlinson for my shoulder and knee and left with a lot of great information that I can use between appointments, and it has been so helpful. I like that he explains everything in a way I understand. If you are looking for a PT, look no further.
  
 
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   Greg Degnan 
 
 
 
 Trustindex verifies that the original source of the review is Google. Dr. Jacob , is excellent at helping you recover from pain and injury. He creates a personalized program that really works💪, Do your homework the right way. I highly recommend Dr. J
  
 
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   Steven McClelland 
 
 
 
 Trustindex verifies that the original source of the review is Google. I cannot recommend Jacob enough! He is an outstanding physical therapist in Hendersonville! I especially appreciated his communication as he discussed the different approaches to knee pain.
  
 
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   Lindsey Drone 
 
 
 
 Trustindex verifies that the original source of the review is Google. My husband and I just had dry needling and cupping done with Dr. Jacob. It was a first for both of us and the results after dry needling were instant. Dr. Jacob did a phenomenal job listening and then explaining/showing us daily exercises to do at home to strengthen our muscles and nerves. Great atmosphere, great communication and just all around good people! Go check him out.
  
 
  
  
 
 
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