Should You Worry About Clicking Shoulders or Knees? Advice from an Ashfield Physio

Is Clicking in Your Shoulder or Knee Normal? Frontline Family Physio Ashfield

If you’ve ever noticed clicking, popping, or cracking in your shoulder or knee during movement, you’re not alone. It’s one of the most common concerns we hear from patients across Ashfield and the Inner West.

For many people, the immediate thought is:

• “Is something damaged?”

• “Am I wearing out my joint?”

• “Should I stop exercising?”

The good news is that joint clicking is very common— in some cases, completely normal. In fact, research shows that joint noises like knee crepitus can occur in a large proportion of people, including those without any pain or injury [1]. In other cases it may warrant further assessment of movement patterns.

Clicking in the shoulder or knee is often normal and not harmful, especially if there is no pain, swelling, or loss of movement. However, clicking with pain, discomfort, locking, or instability should be assessed by a physiotherapist.

What Causes Clicking in Joints?

Clicking or popping sensations can come from a few different sources, most of which are harmless:

1. Gas bubbles in the joint

Joints contain fluid with dissolved gases. When pressure changes (like when you move), these gases can form and collapse bubbles—creating that familiar “pop.”

This has been demonstrated in imaging studies as a normal physiological process, not a sign of damage [4].

2. Tendons or muscles moving over structures

As you move, tendons may shift slightly over bones or other tissues. This can create a clicking sensation, especially in:

• Shoulders during overhead movement

• Knees when bending or squatting

This is often related to normal movement mechanics rather than structural problems.

3. Movement control or muscle imbalance

If certain muscles aren’t working efficiently, joints may not move as smoothly as they should. This can lead to:

• Repeated clicking

• A feeling of instability or lack of control

This is one of the most common reasons we see in clinic—and something physiotherapy can improve.

When Clicking is Normal (and Nothing to Worry About)

In most cases, clicking is harmless if:

• There is no pain

• There is no swelling

• Movement is full and unrestricted

• It is not getting worse over time

Research has shown that joint noise alone is not strongly associated with pain or functional limitation [2].

If this sounds like you, reassurance is often all that’s needed.

When Clicking Might Be a Problem

Clicking becomes more important when it’s combined with other symptoms.

You should consider getting it checked if you notice:

• Pain with the clicking

• A catching, locking, or “stuck” sensation

• The joint giving way or feeling unstable

• Swelling after activity

• A recent injury (e.g. fall, twist, or impact)

In these cases, clicking may reflect irritation, injury, or changes in joint mechanics that benefit from assessment.

Common Areas We See

Shoulder Clicking

Often occurs with:

• Gym exercises (e.g. overhead press, bench press)

• Reaching overhead or behind

Usually linked to:

• Rotator cuff control

• Shoulder blade (scapular) movement

Research shows that shoulder findings (including structural changes) are often present even in people without pain, meaning clicking alone doesn’t necessarily indicate a problem [11].

Movement Control and Shoulder Clicking

In the shoulder, clicking is often related to how the joint is being controlled during movement—particularly the coordination between the rotator cuff and shoulder blade (scapula).

When these muscles are not working efficiently, the shoulder may move less smoothly, leading to sensations such as clicking or shifting during overhead or gym-based activities. This doesn’t necessarily mean there is structural damage, but rather that the joint is not being guided optimally through its range.

Research has shown that altered scapular movement patterns (often referred to as scapular dyskinesis) are commonly seen in people with shoulder symptoms and can influence how forces are distributed through the joint [13]. In addition, targeted exercise programmes focusing on rotator cuff and scapular control have been shown to improve pain and function in a range of shoulder conditions [14].

This is why improving strength and movement control can often reduce or eliminate clicking over time—without the need for passive treatment.

Knee Clicking

Common during:

• Squatting

• Stairs

• Running

Often related to:

• Patellofemoral (kneecap) tracking

• Muscle strength and control

Knee clicking (crepitus) is very common in the general population and often occurs even without symptoms [1].

Does Clicking Mean Something Needs to Be “Put Back Into Place”?

This is a common misconception.

In most cases, clicking does NOT mean a joint is out of alignment or needs to be adjusted.

Instead, it’s usually related to:

• How the joint is moving

• How muscles are controlling that movement

• How load is being managed over time

What Actually Helps?

If clicking is associated with discomfort or concern, the focus should be on improving how the joint functions—not just treating symptoms.

This may include:

• Targeted strengthening exercises

• Improving movement control and coordination

• Gradual return to activity or sport

• Addressing contributing factors (posture, load, technique)

The goal is to make the joint stronger, more stable, and more efficient

When Should You See an AHPRA Registered Physio?

If you’re unsure whether your clicking is normal or something that needs attention, it’s worth getting clarity early.

At our Ashfield clinic, we assess:

• Your movement patterns

• Strength and control

• Whether the clicking is meaningful or not

From there, we give you a clear plan—so you know exactly what to do (and what not to worry about).

Final Thoughts

Clicking in the shoulder or knee is:

• Very common

• Often harmless

• Sometimes a sign of something that can be improved

The key is understanding which category you fall into.

How We Help at Frontline Family Physio clinic in Ashfield

We focus on:

• Identifying the true cause of your symptoms

• Providing clear, evidence-based advice

• Building strength and control for long-term results

• Avoiding unnecessary or ongoing treatment plans

If you’re in Ashfield or nearby suburbs like Summer Hill, Haberfield, or Croydon and you’re unsure about clicking in your joints, as AHPRA registered Physiotherapists, we’re happy to help you figure out your shoulder or knee clicking.

Book now

Sean Hua

Director and Physiotherapist

Shop 6/2a Brown St

Ashfield NSW 2131

References

Couch, J. L., King, M., De Oliveira Silva, D., & Culvenor, A. G. (2025).Knee crepitus: A systematic review of prevalence, incidence, and associations with osteoarthritis. Osteoarthritis and Cartilage Open.

de Oliveira Silva, D., Barton, C. J., Crossley, K. M., et al. (2018).Knee crepitus is not associated with pain or function in individuals with patellofemoral pain. Physical Therapy in Sport, 34, 1–7.

Kawchuk, G. N., Fryer, J., Jaremko, J. L., Zeng, H., Rowe, L., & Thompson, R. (2015).Real-time visualization of joint cavitation. PLoS ONE, 10(4), e0119470. https://doi.org/10.1371/journal.pone.0119470

Struyf, F., Nijs, J., Mollekens, S., Jeurissen, I., Truijen, S., Mottram, S., & Meeusen, R. (2013).Scapular-focused treatment in patients with shoulder impingement syndrome: A randomized clinical trial. Clinical Rheumatology, 32(1), 73–85.

Kuhn, J. E. (2009).Exercise in the treatment of rotator cuff impingement: A systematic review and meta-analysis. Journal of Shoulder and Elbow Surgery, 18(1), 138–160.

Systematic review of shoulder imaging abnormalities in asymptomatic adults. (2025).Journal details pending publication / early release.