Why does my knee pop when I squat?
Knee popping during a squat is very common and is usually harmless when there is no pain or swelling. It is often gas shifting in the joint or a tendon moving over bone. Popping that comes with pain, swelling, locking or giving way should be assessed by a physiotherapist.
Common causes of a popping knee
- Gas bubbles releasing inside the joint (painless and normal)
- Tendons or the IT band sliding over bony edges
- Irritation behind the kneecap, often linked to load or hip and ankle mechanics
- A meniscus or cartilage problem, usually with pain, catching or swelling
What you can try
- Warm up before squatting and build depth gradually
- Strengthen your hips, quads and glutes
- Check ankle mobility, which affects how your knee tracks
- Reduce load or range for a while if a squat is painful
When to get it checked
Book an assessment if the pop is painful, your knee swells, locks, gives way, or it started after a twist or impact.
At Performance Sports Therapy in Gloucester, our physiotherapy team can help you find the cause and build a plan.
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