3 Ways To Crack Your Knee - WikiHow

Home » How To Pop Your Knee » 3 Ways To Crack Your Knee - WikiHow

Maybe your like

Skip to ContentQuizzes
  • Home
  • Random
  • Browse Articles
  • Quizzes & Games
  • All QuizzesHot
  • Love Quizzes
  • Personality Quizzes
  • Fun Games
  • Dating Simulator
  • Learn Something New
  • Forums
  • Courses
  • Happiness Hub
  • Explore More
  • Support wikiHow
  • About wikiHow
  • Log in / Sign up
Terms of Use wikiHow is where trusted research and expert knowledge come together. Learn why people trust wikiHow How to Crack Your Knee PDF download Download Article Co-authored by Jonathan Frank, MD

Last Updated: June 21, 2025 Fact Checked

PDF download Download Article
  • Bending Your Knee Joint
    • |
  • Using Your Body Weight
    • |
  • Reducing the Need For Cracking
    • |
  • Daily Exercises to Crack Your Knee
    • |
  • Video
    • |
  • Expert Q&A
|Show more |Show less ARTICLE VIDEO X

This article was co-authored by Jonathan Frank, MD. Dr. Jonathan Frank is an Orthopedic Surgeon based in Beverly Hills, California, specializing in sports medicine and joint preservation. Dr. Frank's practice focuses on minimally invasive, arthroscopic surgery of the knee, shoulder, hip, and elbow. Dr. Frank holds an MD from the University of California, Los Angeles School of Medicine. He completed an orthopedic residency at Rush University Medical Center in Chicago and a fellowship in Orthopedic Sports Medicine and Hip Preservation at the Steadman Clinic in Vail, Colorado. He is a staff team physician for the US Ski and Snowboard Team. Dr. Frank is currently a scientific reviewer for top peer-reviewed scientific journals, and his research has been presented at regional, national, and international orthopedic conferences, winning several awards including the prestigious Mark Coventry and William A Grana awards. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 451,575 times.

There are some times when you may feel like your knee just needs to be popped. This is often a perfectly normal thing that does not signal a problem in the knee and can be done quite easily.[1] All it takes is some intentional movement of the joint and, in some cases, simultaneous pressure on the joint. However, if cracking your joint causes pain and discomfort, it's important to get it looked at by a doctor, as this can signal a medical problem that needs treatment.

Things You Should Know

  • Sit in a chair or lay on your back with your leg straight out. Lift and bend your knee several times until the joint cracks.
  • Step forward with your other leg and do a slow, controlled lunge to crack the knee joint in your back leg.
  • Place your feet hip-width apart and slowly move into a squat position to crack both knees.

Steps

Method 1 Method 1 of 3:

Bending Your Knee Joint

PDF download Download Article
  1. Step 1 Sit in a chair or lay down on your back. 1 Sit in a chair or lay down on your back. If you want to pop your knee gently and with some control, it's best to take all pressure off of it. Sitting or lying down will allow you to move it intentionally and control exactly when the popping occurs.
  2. Step 2 Stretch your leg out straight. 2 Stretch your leg out straight. Extend your knee joint as straight as it can go. This puts the joint in its fully extending position, potentially moving your ligaments and knee cap across your leg bones enough to move air in the joint, which causes a pop.
    • It may be that this movement alone is enough to crack your knee.
    Advertisement
  3. Step 3 Bend your leg, if necessary. 3 Bend your leg, if necessary. If your knee doesn't crack just by extending your leg, then move the joint into its completely opposite position. If you are sitting, simply bend the bottom of your leg in towards the chair. If you are laying down, raise your knee in the air and pull your foot in towards your buttocks.[2]
    • To contract the joint completely while sitting in a chair, you may need to move your buttocks forward to the edge of the chair. This will allow you to bend the knee further.
    • Bending your leg completely will move the bones and ligaments across each other, causing a pop when ligaments go over uneven bones or when air moves through the joint.
  4. Step 4 Extend and contract the knee joint until it pops. 4 Extend and contract the knee joint until it pops. It can take several rounds of moving the knee in this manner to get the joint to crack. Just be sure to move back and forth slowly, so that you can stop the movement if it becomes painful or uncomfortable.
    • By moving your knees from extension to flexion and back again, you can help your kneecap fully engage into the center of your knee joint.[3]
    • If this gets your knee to crack there's nothing wrong with that happening. However, it is a sign you need to work on being more limber.[4]
    • If you can't get your knee to crack with this movement, then you may need to put some pressure on the joint to make it happen.
    5. Advertisement
Method 2 Method 2 of 3:

Using Your Body Weight

PDF download Download Article
  1. Step 1 Position your body... 1 Position your body to do a lunge. Stand up with your feet hip-distance apart. Then step one foot back and bend your knees. You should step back far enough so that your front knee stays over the front ankle when you bend. The back knee should be in line with the hip when it is bent.[5]
    • Being in the proper position will ensure that you don't injure your knee when you put pressure on it.
  2. Step 2 Do a slow, controlled lunge. 2 Do a slow, controlled lunge. Lower your body down far enough so that the back knee is close to the floor, but not touching it. As you go down, your front foot should stay flat on the floor and your back foot will bend so that the toes are only touching the floor.[6]
    • Putting pressure on the knee joint while trying to pop it will make the ligaments and bones move into slightly different positions than they would go into without added weight. This slight change may be enough to crack your knee.
  3. Step 3 Try full squats... 3 Try full squats to pop both knees, if necessary. If knee bends are not your cup of tea, then you can bend both knees at the same time. Place your feet hip width apart and then slowly squat your body down. Be sure to move in a slow controlled manner, so that you can abandon the movement if it becomes painful.[7]
    • Squatting like this uses your body weight to contract the knee joint further than it would normally go. This position may be extreme enough to crack a knee that has been hard to crack.
    • It is important to be careful and controlled when doing squats. If you just release all control and let your body drop, it could injure your knees.
    Jess Cunningham Jess Cunningham, Sports & Exercise Physiotherapist

    While occasional knee cracking is generally harmless, avoid overextending to produce the sound—habitually stressing joint cartilage over time. Instead, practice gentle yoga and Pilates to safely mobilize stiffness. Mind the knee in motions like squats or lunges as well, avoiding hyperextension. Support joint health proactively with quad and hamstring stretches gently held at your point of mild tension—done regularly, this can relieve undesirable cracking while building flexibility and strength.

    4. Advertisement
Method 3 Method 3 of 3:

Reducing the Need For Cracking

PDF download Download Article
  1. Step 1 Consult with a doctor. 1 Consult with a doctor. If your knees feel like they need to be cracked often, and especially if you have associated pain, you should have them looked at by a doctor. Your doctor should be able to identify the problem and will give you options for treatment.
    • While some knee popping is perfectly normal, a constant need to pop your knee could signal a problem with your cartilage being worn down, a tear in your meniscus, or developing arthritis.[8]
    • In many cases, treatment options will include medication, physical therapy, and, if the problem is severe, surgery.
  2. Step 2 Take anti-inflammatory medication. 2 Take anti-inflammatory medication. In a lot of cases, cracking in the knee occurs when the knee bones are not sitting correctly because there is excessive inflammation between them. If you can reduce this inflammation, then cracking will feel less necessary.
    • You can take an over-the-counter anti-inflammatory, such as ibuprofen.
    • Talk to your doctor if you think a prescription anti-inflammatory would be more effective for your condition.
  3. Step 3 Do low-impact knee exercises. 3 Do low-impact knee exercises. While it may be tempting to stop moving a knee that feels like it needs to be cracked all the time, it is important to keep it moving. Low-impact exercises that will be good for your knees include:[9]
    • Swimming.
    • Bicycling.
    • Water aerobics.
    • Elliptical.
  4. Step 4 Minimize activities that are hard on the knees. 4 Minimize activities that are hard on the knees. While some exercises are great for keeping the knees healthy and flexible, there are other exercises that can be particularly bad for knees that are already compromised. Avoid activities that create a strong impact on the knees, particularly activities that include running.
    • If you want to continue running, at least try to give your knees time to recover between sessions. For instance, alternate your running days with days when you do a low-impact exercise like cycling.
    5. Advertisement

Daily Exercises to Crack Your Knee

Sample Daily Exercises to Crack Your Knee

Expert Q&A

Search Add New Question
  • Question Why does my knee feel like it needs to pop? Jonathan Frank, MD Jonathan Frank, MD Orthopedic Surgeon & Joint Specialist Dr. Jonathan Frank is an Orthopedic Surgeon based in Beverly Hills, California, specializing in sports medicine and joint preservation. Dr. Frank's practice focuses on minimally invasive, arthroscopic surgery of the knee, shoulder, hip, and elbow. Dr. Frank holds an MD from the University of California, Los Angeles School of Medicine. He completed an orthopedic residency at Rush University Medical Center in Chicago and a fellowship in Orthopedic Sports Medicine and Hip Preservation at the Steadman Clinic in Vail, Colorado. He is a staff team physician for the US Ski and Snowboard Team. Dr. Frank is currently a scientific reviewer for top peer-reviewed scientific journals, and his research has been presented at regional, national, and international orthopedic conferences, winning several awards including the prestigious Mark Coventry and William A Grana awards. Jonathan Frank, MD Jonathan Frank, MD Orthopedic Surgeon & Joint Specialist Expert Answer The most common reason knees pop and crack is because your kneecap isn't translating up and down perfectly in the center of the knee joints. This usually occurs because of an imbalance in your muscles. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 5 Helpful 30
Ask a Question 200 characters left Include your email address to get a message when this question is answered. Submit Advertisement

Video

Read Video Transcript

Tips

Submit a Tip All tip submissions are carefully reviewed before being published Name Please provide your name and last initial Submit Thanks for submitting a tip for review!

You Might Also Like

Keep Your Knees from Popping and CrackingHow toKeep Your Knees from Popping and Cracking Stop Your Joints from Cracking and PoppingHow toStop Your Joints from Cracking and Popping Crack Your Upper BackHow toCrack Your Upper Back Crack Your HipHow toCrack Your Hip Crack Your Lower BackHow to Pop Your Lower Back Yourself Treat Crepitus in the KneeHow toTreat Crepitus in the Knee Treat CrepitusHow toTreat Crepitus Unlock Your KneesHow toUnlock Your Knees Strengthen Your KneesHow toStrengthen Your Knees Crack Your AnkleHow toCrack Your Ankle Crack Your BackHow to Effectively Crack Your Back Fix Hyperextended KneesHow toFix Hyperextended Knees Stop Cracking Your KnucklesCracking Knuckles: The Causes of This Habit & How to Quit It Crack Your KnucklesKnuckle Cracking: How to Do It & Does It Cause Arthritis? Advertisement

References

  1. ↑ Jonathan Frank, MD. Sports Orthopedic Surgeon & Joint Preservation Specialist. Expert Interview
  2. ↑ https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/leg-and-foot-problems-and-conditions/exercises-for-knee-problems
  3. ↑ Jonathan Frank, MD. Sports Orthopedic Surgeon & Joint Preservation Specialist. Expert Interview
  4. ↑ Jonathan Frank, MD. Sports Orthopedic Surgeon & Joint Preservation Specialist. Expert Interview
  5. ↑ https://blog.nasm.org/training-benefits/lunge-effective-lower-body-training-exercise
  6. ↑ https://blog.nasm.org/training-benefits/lunge-effective-lower-body-training-exercise
  7. ↑ https://blog.nasm.org/training-benefits/lunge-effective-lower-body-training-exercise
  8. ↑ https://www.hss.edu/health-library/move-better/knee-popping
  9. ↑ https://orthoinfo.aaos.org/en/staying-healthy/knee-exercises/

About This Article

Jonathan Frank, MD Co-authored by: Jonathan Frank, MD Orthopedic Surgeon & Joint Specialist This article was co-authored by Jonathan Frank, MD. Dr. Jonathan Frank is an Orthopedic Surgeon based in Beverly Hills, California, specializing in sports medicine and joint preservation. Dr. Frank's practice focuses on minimally invasive, arthroscopic surgery of the knee, shoulder, hip, and elbow. Dr. Frank holds an MD from the University of California, Los Angeles School of Medicine. He completed an orthopedic residency at Rush University Medical Center in Chicago and a fellowship in Orthopedic Sports Medicine and Hip Preservation at the Steadman Clinic in Vail, Colorado. He is a staff team physician for the US Ski and Snowboard Team. Dr. Frank is currently a scientific reviewer for top peer-reviewed scientific journals, and his research has been presented at regional, national, and international orthopedic conferences, winning several awards including the prestigious Mark Coventry and William A Grana awards. This article has been viewed 451,575 times. 5 votes - 40% Co-authors: 10 Updated: June 21, 2025 Views: 451,575 Categories: Knee Health

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Read More...

Article SummaryX

Sometimes, you might feel the need to pop your knee, which is often a normal sensation that can be easily achieved through intentional movement and pressure on the joint. To do this safely, sit or lie down to relieve pressure, then extend and bend your leg to help create the popping sound through the movement of ligaments and air in the joint. If this doesn’t work, a controlled lunge or squat can help apply the necessary pressure. However, if cracking your knee is accompanied by pain or discomfort, it’s essential to consult a doctor, as it could indicate underlying issues like cartilage wear, meniscus tears, or arthritis. In such cases, treatment options may include medication, physical therapy, or even surgery. Additionally, low-impact exercises such as swimming and cycling can help maintain knee flexibility, while minimizing high-impact activities like running can prevent further injury. For information about how to do low-impact knee exercises to reduce your need to crack your knee, keep reading! Did this summary help you?YesNo

In other languages Portuguese Spanish German French Italian Indonesian Dutch Arabic Hindi Vietnamese Japanese
  • Print
  • Send fan mail to authors
Thanks to all authors for creating a page that has been read 451,575 times.

Reader Success Stories

  • Anna Robinson

    Anna Robinson

    Jun 13, 2020

    "My knee has needed to crack the last few days. I crawled on my knee and rolled it and it cracked and doesn't..." more
Share your story

Did this article help you?

Yes No Did this article help you? Say thanks with a small tip. icon $1 $3 $5 Leave a Tip Support our mission to help everyone in the world learn how to do anything. Advertisement Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Jonathan Frank, MD Co-authored by: Jonathan Frank, MD Orthopedic Surgeon & Joint Specialist 5 votes - 40% Click a star to vote 40% of people told us that this article helped them. Co-authors: 10 Updated: June 21, 2025 Views: 451,575 Anna Robinson

Anna Robinson

Jun 13, 2020

"My knee has needed to crack the last few days. I crawled on my knee and rolled it and it cracked and doesn't..." more Share yours!

Quizzes & Games

Mental Health QuizMental Health QuizTake QuizHow Awkward Am I QuizHow Awkward Am I QuizTake QuizWhy Can't I Sleep QuizWhy Can't I Sleep QuizTake QuizWhat Beginner Workout Should I Try QuizWhat Beginner Workout Should I Try QuizTake QuizOCD TestOCD TestTake QuizDo I Have Anxiety QuizDo I Have Anxiety QuizTake Quiz

You Might Also Like

Keep Your Knees from Popping and CrackingHow toKeep Your Knees from Popping and CrackingStop Your Joints from Cracking and PoppingHow toStop Your Joints from Cracking and PoppingCrack Your Upper BackHow toCrack Your Upper BackCrack Your HipHow toCrack Your Hip

Featured Articles

Exercise Your BrainHow toExercise Your BrainBe a Fun Person to Hang out WithHow toBe a Fun Person to Hang out WithWhat Does Your Morning Routine Say About You?What Does Your Morning Routine Say About You?Develop Productive HabitsHow toDevelop Productive HabitsPractice Self CareHow toPractice Self CareWhat Song Matches Your Life Right Now?What Song Matches Your Life Right Now?

Trending Articles

Make OutHow toMake OutHow Rare Is My Birthday QuizHow Rare Is My Birthday QuizWhat Am I Craving QuizWhat Am I Craving QuizIs Your Personality More 6 or 7?Is Your Personality More 6 or 7?What Should My Name Really Be QuizWhat Should My Name Really Be QuizIs a Guy You Don't Know Well Interested in You?Is a Guy You Don't Know Well Interested in You?

Featured Articles

Your 2026 Vision: What Does Next Year Hold?Your 2026 Vision: What Does Next Year Hold?Understanding the Most Attractive Face Shapes (& Determining Your Own)Understanding the Most Attractive Face Shapes (& Determining Your Own)Type A B C D Personality TestType A B C D Personality Test250+ Messages to Reassure Your Partner (For Him & Her)250+ Messages to Reassure Your Partner (For Him & Her)What Is My Favorite Color QuizWhat Is My Favorite Color Quiz215+ Funny & Creative Personalized Vanity Plate Ideas215+ Funny & Creative Personalized Vanity Plate Ideas

Featured Articles

100+ Creative Ways to Say Good Night100+ Creative Ways to Say Good NightWhy Can't I Sleep QuizWhy Can't I Sleep Quiz150+ Love Paragraphs to Make Him Feel Special150+ Love Paragraphs to Make Him Feel SpecialWhat Does Your Tattoo Placement Mean? Spiritual & Aesthetic MeaningsWhat Does Your Tattoo Placement Mean? Spiritual & Aesthetic Meanings19 of the Rarest Wonders from around the World19 of the Rarest Wonders from around the WorldWhat Is the Fun Scale? The 3 Types of Fun & Their BenefitsWhat Is the Fun Scale? The 3 Types of Fun & Their Benefits

Watch Articles

Wrap a Round GiftHow toWrap a Round GiftSteam in an OvenHow toSteam in an Oven Make Plant-Based Meat: 4 Incredible RecipesHow to Make Plant-Based Meat: 4 Incredible RecipesClean a Silver NecklaceHow toClean a Silver Necklace4 Easy Ways to Open a Can of Soda4 Easy Ways to Open a Can of SodaPart Your HairHow toPart Your Hair

Trending Articles

Can We Guess If You're a Cat or Dog Person?Can We Guess If You're a Cat or Dog Person?30 of the Hardest Riddles on Earth: The Harvard Riddle & Beyond30 of the Hardest Riddles on Earth: The Harvard Riddle & BeyondWhich of the Big Three Are Your Parents? (Percy Jackson)Which of the Big Three Are Your Parents? (Percy Jackson) Perform Magic: 8 Tricks for BeginnersHow to Perform Magic: 8 Tricks for BeginnersWhat’s My Personality Based on My K-Pop Taste?What’s My Personality Based on My K-Pop Taste?What School Subject Are You?What School Subject Are You?

Quizzes & Games

Which Diet Is Right for Me QuizWhich Diet Is Right for Me QuizTake QuizHow Tall Will I Be QuizHow Tall Will I Be QuizTake QuizWhy Am I So Bloated QuizWhy Am I So Bloated QuizTake QuizWhat Are The Best Compression Socks For Me QuizWhat Are The Best Compression Socks For Me QuizTake QuizYoga Pose RecommenderYoga Pose RecommenderGenerateDepression Test for TeensDepression Test for TeensTake Quiz wikiHow
  • Categories
  • Health
  • Musculoskeletal System Health
  • Leg and Foot Health
  • Knee Health
wikiHow Newsletter You're all set! Helpful how-tos delivered toyour inbox every week! Sign me up! By signing up you are agreeing to receive emails according to our privacy policy.
  • Home
  • About wikiHow
  • Experts
  • Jobs
  • Contact Us
  • Site Map
  • Terms of Use
  • Privacy Policy
  • Do Not Sell or Share My Info
  • Not Selling Info
  • Contribute

Follow Us

×

wikiHow Tech Help Pro:

Level up your tech skills and stay ahead of the curve

Let's go! X --651

Tag » How To Pop Your Knee