Should You Worry About Noisy Knees? New Research Says Keep Moving

Keep moving to maintain joint health

Have you ever heard a crackling or grinding noise when you bend or straighten your knees? That sensation, known as knee crepitus, is surprisingly common.  A recent systematic review published in the British Journal of Sports Medicine found that 41% of the general population experiences knee crepitus, and among those with knee osteoarthritis (OA), the prevalence jumps to 81%.  But what does this mean for your movement practice, and should you be concerned?

As a Pilates teacher, I often hear clients say, “My knees sound terrible!” or ask “Should I be worried about this noise?”  The good news is, for most people, crepitus is not necessarily a sign of damage or something to fear.  

What Causes Noisy Knees?

Knee crepitus can result from several factors, including:

• Air bubbles in joint fluid popping as you move.

• Cartilage wear and tear, which may be more common in individuals with OA.

• Tendon or ligament movement over the joint structure.

• Muscle imbalances that create uneven pressure on the knee joint.

According to the study, while knee crepitus is associated with structural changes (like osteophytes and cartilage damage), it does not always mean pain or dysfunction.  In fact, 36% of pain-free people had knee crepitus, meaning you can have noisy knees without any problems at all.

Strong and flexible

Should You Stop Moving?

Absolutely not!  In fact, stopping movement due to fear of knee sounds can be counterproductive.  The study highlights that many people with crepitus have negative beliefs about their knee health, which can lead to reduced activity and ultimately, weaker joints.

Instead, consider movement as part of the solution.  Pilates is particularly well-suited for managing knee crepitus because it:

• Focuses on controlled, low-impact movement.

• Strengthens the muscles around the knee.

• Improves joint alignment and stability.

• Enhances mobility without excessive stress.

Key Pilates Exercises for Knee Health

If your knees are feeling creaky, try these Pilates-based movements to build strength and confidence:

1. Leg Slides – Encourages smooth movement of the knee joint with minimal impact.

2. Bridges – Strengthens the glutes and hamstrings, which support knee stability.

3. Modified Wall Sits – Loads the quadriceps whilst taking the strain off the knees.

4. Side-Lying Leg Work – Builds lateral hip strength, essential for knee alignment.

5. Seated Knee Extensions – Helps with quad activation and knee control.

The Takeaway

Knee crepitus is common and often not a cause for concern.  Instead of letting fear hold you back, focus on building strength, mobility, and confidence in your movement.  Pilates offers a safe, structured way to keep your knees happy — helping you move well, not less.

If you’ve been avoiding exercise because of noisy knees, now is the time to move smarter, not stop moving.  If you are fearful of moving, you can work 1:1 with a Pilates teacher, or in s supportive small group, to begin building strength and moving with confidence

Join my Pilates sessions and let’s get those knees moving smoothly!

Build strength with good alignment for healthy knees

REFERENCE: Couch, Jamon L., et al. "Noisy knees-knee crepitus prevalence and association with structural pathology: a systematic review and meta-analysis." British journal of sports medicine 59.2 (2025): 126-132.