20/02/2026
Do your knees click when you bend down? 👀🦵
Also known as crepitus, the pop coming from your knees can be alarming, but it’s typically not a cause for concern - it’s a common phenomenon that occurs in joints all over the body.
But if those pesky pops are causing discomfort, it might be worth taking some preventative steps.👇
Working on staying active can help lubricate your knee joints and strengthening and stretching the surrounding muscles can help towards reducing clicking.👏
Why not try some of our favourite targeted exercises to help improve your knee mobility, strength and flexibility.🤝
1️⃣ Knee flexion/extension
Sit up straight in a chair with your feet comfortably apart, and a towel placed under one foot. Using your foot, slide the towel under the chair by bending your knee as far as you can. Then, push the towel forward as far as you can by straightening your knee and repeat.
2️⃣ Wall Squat
Stand with your back against a wall with your feet shoulder width apart in front on you. Slide down the wall until your knees are flexed about 45 degrees. Slide back up to return to the starting position then repeat.
3️⃣ Hamstring stretch
Lie on your back. Hold and stabilise the thigh of the affected leg with the hip flexed approximately 90 degrees and then perform a slow knee extensions to a point just before pain is felt. Flex the knee and repeat.
🗓Here at Embrace Physiotherapy, we can help you manage and reduce any knee discomfort you may have. Book in here: https://naomidenby.setmore.com
