Knee Clicking With No Pain: When It’s Normal vs When It Signals Cartilage or Meniscus Trouble

Knee clicking can be unsettling—especially when it happens out of nowhere during stairs, squats, or even just standing up. The reassuring truth is that knee clicking with no pain is extremely common and, in many cases, completely normal. The tricky part is knowing when that “quiet click” is simply a harmless joint sound, and when it may be an early clue of meniscus trouble, cartilage wear, or the early stages of osteoarthritis.

This article breaks it down in a practical, reader-friendly way: what causes painless knee clicking, how to tell normal knee noises from warning signs, and when to consider a medical evaluation—without turning your article into an advertisement for any particular website.

People describe knee sounds in lots of ways—clicking, cracking, popping, snapping, grinding, creaking. Clinically, many of these fall under crepitus, meaning a sensation or sound of grating, cracking, or popping in or around a joint. A major point: a sound alone is not a diagnosis.

Orthopaedic guidance describes multiple sources of knee noises, ranging from normal movement patterns to specific injuries (such as meniscus tears) and joint degeneration (such as osteoarthritis). ⁽¹⁾

In many people, knee clicking is simply a byproduct of anatomy and motion. If the clicking is not painful, not associated with swelling, and not affecting function, it often falls into the “normal body noise” category.

Joints contain synovial fluid. Small changes in pressure can cause gas to shift and create a popping sound—similar to knuckle cracking. This is one well-recognized, non-injury explanation for joint noises. ⁽⁴⁾

Typical pattern:

• One quick pop during movement
• No swelling, no warmth, no lingering discomfort
• Often happens after sitting for a while and then moving

As you bend and straighten the knee, tendons and ligaments can momentarily “shift” over bony prominences, creating a click or snap. This type of tendon glide is another common, non-dangerous cause of joint sounds when it is painless and not linked to swelling. ⁽⁴⁾

Typical pattern:

• Clicking that repeats in a predictable way (for example, at a certain bend angle)
• Often improves as muscles warm up
• Usually painless and not associated with swelling

The kneecap slides in a groove as you move. Small tracking variations—especially with tight thigh muscles, hip weakness, or sudden increases in activity—can create noise without pain.

This is one reason you may notice knee clicking when climbing stairs with no pain or knee cracking during squats without pain. Noise alone does not automatically mean cartilage damage, but it can reflect how forces are moving through the joint.

Some people experience painless crepitus from minor surface irregularities or friction during normal joint motion, even without pain. ⁽⁴⁾ Importantly, wear-related sounds can exist without pain. Some people have slightly rougher cartilage surfaces or minor irregularities that create sound, yet they function normally.

Key idea: painless crepitus can be benign—but it should be monitored if it becomes frequent or starts pairing with other symptoms.

A sudden change in activity (starting gym training, long walks, deeper squats, cycling) can temporarily change how tissues glide. If the clicking is painless and settles with recovery, it is often not dangerous.

If most of these are true, your knee clicking is more likely normal:

• No pain during or after the click
• No swelling (including later that day or the next morning)
• No locking (knee gets stuck)
• No catching sensation (like something inside is blocking movement)
• No giving way or sudden buckling
• No new limitation in range of motion
• No recent twisting injury or fall

Orthopaedic guidance emphasizes that knee noises have multiple causes and outlines when evaluation is needed—especially after trauma or when symptoms suggest internal injury. ⁽¹⁾

Here is the important shift: painless clicking becomes more concerning when it is mechanical, persistent, or paired with swelling and functional changes.

Red flag 1: Clicking after a twist, pivot, or squat—especially during sports

Meniscus tears often occur during twisting or pivoting movements. Clinical orthopaedic guidance describes that a tear can be associated with clicking sensations during motion, sometimes beginning at the time of injury. ⁽²⁾

Red flag 2: Swelling or stiffness (even if pain is mild)

Swelling matters. Clinical symptom guidance for meniscus injuries describes swelling or stiffness as common features, and it can develop later rather than immediately. ⁽³⁾ Translation: you can click today and swell tomorrow—so timing matters.

Red flag 3: Locking, catching, or inability to fully straighten the knee

A classic meniscus warning sign is a knee that feels stuck or catches inside. Symptom guidance for torn meniscus includes difficulty fully straightening the knee and a sensation that the knee is locked. ⁽³⁾ Orthopaedic guidance also highlights catching, locking, and buckling patterns as red flags for meniscus problems. ⁽¹⁾

Red flag 4: The knee “gives way” or feels unstable

Instability can occur with meniscus injury or ligament injury. Clinical symptom descriptions include a feeling of the knee giving way as a possible sign of meniscus tear. ⁽³⁾ Orthopaedic guidance also discusses buckling and instability patterns when internal knee structures are affected. ⁽¹⁾

Red flag 5: The sound is becoming frequent and “gritty,” especially with age

A creaky, grinding, or repetitive sensation may suggest joint surface changes. In knee osteoarthritis, crepitus (grinding or crackling sensations) can occur along with stiffness and functional limits. ⁽⁵⁾

The meniscus is a C-shaped cartilage structure that helps distribute load and stabilize the knee. When torn, it can create a mechanical interruption—leading to clicking, catching, or clunking sensations.

• Twisting injuries (sports, sudden turns, slipping)
• Deep squats with rotation
• Degenerative meniscus changes with age (sometimes with minimal trauma)

Orthopaedic guidance describes degenerative changes over time as a common cause in older adults, and sports-related injuries in younger individuals. ⁽²⁾

Not every tear causes immediate severe pain. Clinical symptom descriptions note that pain and swelling may be delayed, especially with smaller tears. (3) So the earliest clue may be a new click paired with mild stiffness, or a subtle “catch” when rotating.

Cartilage damage can range from small localized defects to broader degenerative changes. Sometimes the earliest noticeable sign is new crepitus, especially with stairs, squats, or rising from a chair.

A large longitudinal analysis from the Osteoarthritis Initiative evaluated self-reported knee crepitus and found that higher crepitus frequency was associated with higher odds of developing incident symptomatic knee osteoarthritis over time. ⁽⁶⁾

This does not mean crepitus guarantees osteoarthritis—many people have painless clicking for years without major issues. But it supports a practical point: If knee clicking becomes frequent and persistent—especially in midlife or later—it can be a useful signal to optimize risk factors early (strength, weight management, load management) and monitor symptoms. ⁽⁶⁾

Ask these questions to separate harmless noise from possible internal joint irritation.

• Does it happen without any swelling afterward?
• Is there no catching, locking, or instability?
• Is it occasional rather than constant?
• Does it improve as you warm up?
• Did it start without an injury?

• Did it start after a twist, pivot, or fall?
• Do you feel something “shift” or “catch” inside?
• Does the knee ever lock or fail to fully straighten?
• Do you get swelling later that day or the next day?
• Is the clicking paired with stiffness and reduced walking tolerance?

If you answer “yes” to several of the second set, consider an evaluation.

Seek medical assessment promptly if any of the following are present, especially after an injury:

• A popping noise at the time of injury with the feeling the knee gave out
• Significant swelling
• Inability to move the knee normally
• Limping or inability to bear weight

Orthopaedic guidance highlights these as reasons to seek assessment as soon as possible. ⁽¹⁾ Also, general clinical guidance around joint noises emphasizes that painless cracking is often harmless, but persistent noise paired with swelling or pain is a reason to get checked. ⁽⁴⁾

A good evaluation usually includes history, examination, and selective imaging—not “scan everyone.”

Orthopaedic guidance describes the McMurray test, where the clinician bends, straightens, and rotates the knee; a meniscus tear may cause pain, clicking, or a clunking sensation during the maneuver. ⁽²⁾

Orthopaedic guidance notes:

• X-ray imaging does not show a meniscus tear, but can help evaluate other causes such as osteoarthritis
• Magnetic resonance imaging can assess soft tissues such as the menisci and cartilage and is commonly used when a meniscus tear is suspected ⁽²⁾

Not every “click” is the meniscus. Orthopaedic guidance lists several other causes of knee noises and symptom patterns ⁽¹⁾:

Iliotibial band friction (often outside knee snapping)

Common in runners and cyclists. You may feel a repetitive snap on the outside of the knee with bending and straightening. ⁽¹⁾

Plica irritation (inside or front knee snapping or catching)

Can cause popping or snapping near the kneecap with tenderness and sometimes swelling. ⁽¹⁾

Loose bodies (locking or catching episodes)

A fragment in the joint can cause painful locking or the feeling something blocks motion. ⁽¹⁾

If your knee is clicking without pain and without red flags, the goal is usually not to “silence the knee.” It is to support the joint and reduce unnecessary stress so clicking does not evolve into irritation.

Stronger thigh and hip muscles can improve tracking and load distribution. If you are starting from scratch, begin with gentle strengthening and gradually increase intensity.

Many “mystery clicks” begin after:

• a sudden jump in walking distance
• deep squats after months off
• new hill training
• heavy leg days without progression

Scale volume and depth gradually.

Stiff hips and ankles often push extra motion demands into the knee. Gentle mobility work can reduce strain and reduce noisy tracking.

If clicking happens during a specific movement:

• slow down the lowering phase
• reduce squat depth temporarily
• avoid twisting under load
• keep the knee moving smoothly over the foot rather than collapsing inward

A painless click is often less important than what happens after activity:

• swelling later that day
• stiffness the next morning
• a sense of catching or instability
• decreasing tolerance for walking or stairs

If these appear, shift from self-management to evaluation.

Myth 1: “Clicking means something is tearing every time”

Not true. Joint noises can come from normal pressure changes or soft tissue gliding, especially when there is no swelling or pain. ⁽⁴⁾

Myth 2: “If there is no pain, it cannot be a meniscus problem”

Pain is common in meniscus tears, but symptoms can be delayed or mild early on. Swelling, locking, and giving way are key clues to watch for. ⁽³⁾⁽²⁾

Myth 3: “Noisy knees automatically mean osteoarthritis”

Not automatic. However, frequent crepitus has been associated with an increased likelihood of later symptomatic knee osteoarthritis in some populations, which is why monitoring and prevention strategies matter. ⁽⁶⁾

Knee clicking with no pain is often normal, especially when it is occasional, predictable, and not paired with swelling or functional limitation. Many clicks come from harmless joint mechanics like pressure changes in synovial fluid or tendons gliding during movement. ⁽⁴⁾

But clicking deserves more attention when it becomes new and persistent—especially after a twist—or when paired with:

• swelling
• locking or catching
• giving way
• reduced ability to straighten fully
• increasing stiffness and reduced walking tolerance

These patterns can point to meniscus injury, cartilage irritation, or developing osteoarthritis and are worth evaluating. ^(1)(2)(3)(5)

If you want a simple rule:
Noise is information. Symptoms are the signal. Treat swelling, locking, catching, instability, and function loss as the real “when to worry” markers.

References: