Knee Pain and Clicking – Why It Happens and How to Manage It

By Andrew Siyabalawatte, Posted April 2021.

Knee pain and clicking, including knee discomfort and popping, affect over 10 million people in the UK, including children and young people. The impact of knee joint noise and pain is widespread, but the good news is that effective management strategies exist. Arthritis, a common cause of knee creaking and discomfort, can be managed with the right approach.

Detailed anatomical diagram illustrating the hip joint, showcasing key structures and highlighting potential sources of hip and knee pain.

This post explores the common symptoms of swelling, pain, stiffness, and reduced joint range of motion, shedding light on how targeted therapies like massage and specific exercises can provide relief from the burdens of hip and knee pain.

What is Arthritis?

Arthritis is very common but is not well understood. Actually, “arthritis” is not a single disease; it is an informal way of referring to joint pain or joint disease. There are more than 100 types of arthritis and related conditions – Arthritis Foundation

Common symptoms include-

swelling
pain
stiffness
reduced joint range of motion

Massage for knee pain

Image depicting a massage therapist applying techniques to alleviate hip and knee pain.

Managing knee pain and clicking involves maintaining a controlled diet and engaging in the right amount of exercise. Opt for low-impact activities that are gentler on the joints, such as swimming, walking, and cycling. These approaches prove effective in promoting joint health and alleviating discomfort.

Massage therapy emerges as a valuable ally in the battle against hip and knee pain associated with arthritis. By improving circulation and reducing inflammation, massage helps enhance blood flow to arthritic joints, promoting improved movement and diminished pain.

Our experienced massage therapists specialize in catering to clients with osteoarthritis and rheumatoid arthritis. They apply personalized techniques to reduce pain and joint stiffness effectively.

Whether you’re grappling with hip pain, knee discomfort, or both, our therapists tailor their approach to address your specific needs.

Hip Pain Exercises – By An NHS Physio

Here are a couple of strengthening exercises for those that have arthritis in the hips and knees, or for those who just want to improve general strength and alleviate hip and knee pain.

To advance further, incorporate the use of a resistance band to increase the load through the joints and further improve strength and stability in these areas.

Illustration demonstrating hip strengthening exercises to help manage hip and knee pain. — **Hip Strengthening** – Aim for 10-12 repetitions and hold each rep for 2-3 seconds. Return back to starting position slowly and go again. Repeat for 2-3 sets.

Knee clicking Pain Due To Tight Hip Flexors

Those that run a lot or those that sit for long periods of time are more at risk of experiencing knee Pain and Clicking due to tight hip flexors.

Whether at a computer, driving, eating, playing video games and/or watching TV, prolonged sitting places the hip sockets in a constantly flexed position.

Visual representation highlighting discomfort

Poor posture affects the biomechanics of the pelvis which alongside tight hips, contribute significantly to lower hip and knee pain.

Inflexible hips can affect the knee’s ability to transmit load to the foot. This poor biomechanics may lead to knee problems over time.

Why is my knee clicking when i walk?

Gas Bubbles: Small bubbles in the joint can burst, causing a popping or clicking sound. This is usually harmless.

Muscle Tightness: If the muscles around your knee are tight or not balanced, it can make the knee move in a way that causes clicking.

Cartilage Wear: Over time, the soft cushion in the knee can wear down, leading to rough movement between bones, which can cause clicking.

Meniscus Tear: If the cartilage in your knee is torn, it can make clicking sounds, especially when you bend or twist the knee.

Hip Mobility Test

The deep squat is used to assess bilateral, symmetrical, functional mobility of the hips, knees, and ankles—essential for understanding and addressing hip and knee pain. The deep squat is used to assess bilateral, symmetrical, functional mobility of the hips, knees, and ankles

The Deep Squat, demonstrated by our Massage and Pilates Specialist, Natalia.

In conclusion, managing and alleviating hip and knee pain associated with arthritis requires a multifaceted approach, from targeted exercises to therapeutic interventions like massage.

For those that are not sure whether treatment can benefit your type of arthritis, it may be worthwhile consulting with your GP beforehand.

We also offer various services like Osteopathy or Laser therapy, which are a proven techniques to gently improve hip and knee pain and alleviate symptoms of arthritis. Alternatively, drop us a line and we will be happy to advise accordingly.