How to Pop Your Knee: Safely and Effective Techniques in 2022

Your knees may make some noises when you make a particular movement. There is no reason for concern if some form of pain does not accompany such popping noises. In fact, many people would make some motions to hear the crackling sound from their knee. If you want to know how to pop your knee, we have the details.

Most joints in the body produce popping sounds, and the knee isn’t an exception. When you squat or stand, you will hear some noises from your knee. Similarly, when you go through a full arc motion, your knee might crack (hyperextended knee). And it is painless.

How to Pop Your Knee Safely

Do you feel like popping up your knee? You can do it quite easily and safely.  What you need to do is to do a range of intentional motions of your knee joint, and in some instances, exert some pressure. The process should be painless, nevertheless.

After you hit 40, cracking noises from your knee, become common, and such sounds are called crepitus. Crepitus in the knee is often harmless, but it can be an indicator of an underlying condition in some cases.

If you experience pain, or your knee is swollen, I recommend you let a doctor examine you because it might be a medical condition.

Bending the Knee Joint to pop it

  • You can do this while seated or lying on your back. In either of these positions, you can intentionally move as well as control the popping. However, for effective popping, you’ll need to do it gently, and you should take all pressure off the feet.
  • Straighten your leg, and let your knee extend as far as it can go. In this position, the joint is fully extended, and moves your ligaments and the knee cap across the leg bones, allowing air into the joint – this should cause the knee to pop.
  • However, if your knee doesn’t pop with an extension, bend your leg at the knee. If you are in a sitting position, bend the bottom of the leg towards the chair. And if you are lying on your back, raise your leg and bend your foot towards your buttocks. When you bend the leg, it causes the bones and ligaments to cross each other. When the ligaments pass over an uneven surface or when air moves through the joint, it will create a pop.
  • If you don’t get a pop, continue extending and contracting the knee joint till you get a pop. Keep in mind; it can take several rounds before you get a crack. Move your leg slowly and stop when you feel uncomfortable or painful.

Note: your knee may not crack even with these movements. In such cases, I suggest that you put a little bit of pressure to make the knee crack.

Put a little pressure on your knee to crack it

Here you have to use your body weight.

  • You’ll need to stand up, and place your feet apart, i.e., at hip distance. Place one of your feet back –far enough to allow the front knee to be over the ankle when you bend. Your back knee should align with your hips when you bend. Now, ensure that you get your balance by properly position yourself. This will also eliminate the chances of injuring your knee.
  • Lower your body slowly and steadily, as far as you can go, typically, the back knee to be close to the floor but not touching it. Meanwhile, the front foot should remain flat on the floor. When you put pressure on the knee joint, makes the ligaments and bones move slightly into different positions. Such change is what causes a pop.

Squats can crack your knee

Doing full squats in one other way to get your knees pop, and performing a squat is quite easy.

Just place your feet hip-distance apart. Slowly move down to a squatting position. Now, moving down should be in a slow and controlled manner; this way, you can safely stop when it gets painful.

When you squat, you use your body weight to cause contraction at the knee joint, more than it would contract normally. At such a position, the knee will ultimately crack.

Types of knee pops

Two kinds of knee cracks exist

  • Pathological knee pops: these pops, that re so quiet that you alone can hear of feeling them
  • Physiological knee pops: these cracks are loud enough, and everyone can hear them. If they occur frequently, it is an indication that you need examination by a professional to assess the underlying condition. You might need physical therapy.

Why knees may feel like cracking

Joints have a lubricant –synovial fluid. Synovial fluid nourishes the cells at the joint. Therefore it contains gasses like oxygen and nitrogen, and so on. When these gases build up, they necessitate being released, causing a pop/crack. However, it also occurs when tendons and ligaments snap-on bones in the knee.


Knee pops are nothing to worry about if they aren’t painful or there aren’t any signs of swelling. While you may know how to pop your knee, I suggest that you get a recommendation from the doctors as part of your knee health plan. If your knee is painful, do not try cracking it. Instead, consult a doctor. participates in the Amazon Associates Associates Program, an affiliate advertising program designed to provide a means for sites to earn commissions by linking to Amazon. This means that whenever you buy a product on Amazon from a link on here, we get a small percentage of its price.