Many people experience clicking, popping, or cracking sounds in their ankles or knees and wonder, “Why do my joints make noise when I walk?” or “Is it normal for my knees to click?” While occasional joint noises are usually harmless, persistent or painful clicking may indicate an underlying issue.
At Unity Chiropractic Wellness, located in Midtown Manhattan near Grand Central Terminal and Murray Hill, we help patients understand why their joints click and provide solutions to improve mobility and prevent discomfort.
Common Causes of Clicking Ankles or Knees
1. Gas Bubbles in the Joints (Cavitation)
The most common cause of clicking or popping sounds is the release of gas bubbles from joint fluid.
• Synovial fluid lubricates the joints and contains dissolved gases.
• When the joint moves, pressure changes cause gas bubbles to collapse, creating a popping sound.
• This is similar to cracking knuckles and is usually harmless unless accompanied by pain.
If your ankles or knees click occasionally without pain, this is likely a normal joint movement.
2. Ligaments or Tendons Moving Over Bones
Tendons and ligaments can sometimes snap or shift position over bony structures during movement, causing a clicking or popping sensation.
• This is more common in the ankle, knee, and hip joints.
• Tight or imbalanced muscles can pull tendons in an abnormal way, increasing the noise.
• Stretching and strengthening exercises can help reduce excessive tendon snapping.
3. Cartilage Wear and Tear (Arthritis or Meniscus Issues)
If the clicking is frequent and accompanied by pain, it may indicate cartilage wear in the joint.
• Osteoarthritis causes cartilage breakdown, leading to bone-on-bone friction and popping sounds.
• Meniscus injuries (in the knee) can cause catching, locking, or clicking with movement.
• If you experience joint stiffness, swelling, or discomfort, a chiropractic evaluation may help.
4. Weak or Imbalanced Muscles
Muscle imbalances can alter joint mechanics, leading to clicking sounds.
• Weak glutes or quads can cause improper knee tracking, leading to clicking when walking.
• Tight calf muscles or weak foot stabilizers may contribute to ankle clicking.
• Strengthening supporting muscles and improving joint stability can help reduce clicking.
5. Joint Misalignment or Poor Biomechanics
If the knees, ankles, or hips are out of alignment, joint movement may create extra friction or clicking sounds.
• Poor posture, flat feet, or improper gait mechanics can contribute to misalignment.
• Chiropractic adjustments help restore joint motion and reduce unnecessary joint stress.
6. Past Injuries or Scar Tissue
Previous injuries (sprains, fractures, or surgeries) can leave scar tissue or joint restrictions, leading to clicking or popping.
• Scar tissue can limit mobility, causing uneven movement patterns.
• Soft tissue therapy and joint mobilization techniques can help restore flexibility.
When to Be Concerned About Clicking Joints
Occasional clicking without pain is normal. However, seek care if you experience:
• Pain, swelling, or stiffness in the joint
• Grinding, locking, or catching sensations
• Weakness or instability when walking
• Clicking that worsens over time
If symptoms persist, a chiropractic evaluation can help determine the cause and provide corrective treatment.
How to Reduce Clicking and Improve Joint Health
1. Strengthen and Stretch Supporting Muscles
• Quadriceps and hamstring exercises help stabilize the knees.
• Ankle mobility drills and calf stretches improve ankle function.
• Glute and hip strengthening enhances overall lower-body stability.
2. Improve Walking Mechanics and Posture
• Walk with even weight distribution on both feet.
• Avoid overstriding or walking with turned-out feet.
• Consider custom orthotics if you have flat feet or alignment issues.
3. Use Soft Tissue Therapy to Release Tension
• Foam rolling and deep tissue massage help loosen tight muscles and reduce tendon snapping.
• Chiropractic care can realign joints to improve movement.
4. Maintain Joint Health with Low-Impact Exercise
• Activities like swimming, cycling, and yoga keep joints mobile without excessive stress.
Final Thoughts: Should You Worry About Clicking Joints?
If your ankles or knees click without pain, it’s likely normal joint movement. However, if clicking is frequent, painful, or accompanied by stiffness, it may indicate cartilage wear, muscle imbalances, or joint misalignment.
If you’re experiencing persistent joint clicking, pain, or instability, schedule an appointment at Unity Chiropractic Wellness today! Conveniently located in Midtown East near Grand Central Terminal and Murray Hill, we’re here to help you move comfortably and pain-free.