Nearly everyone hears their joints make noise at some point during a workout. Knees click during squats. Shoulders pop during presses. Hips snap when you stand up after being on the floor. The sounds can throw you off, especially when they show up during a movement you repeat often.

At Central Ohio Spine and Joint, one of the most common questions we hear is simple:

“Is this normal?”

Most of the time, the answer is yes. Joint noise without pain or swelling rarely signals a serious problem. Still, some cases deserve a closer look. Understanding the difference helps you stay active and confident, especially if you’ve been concerned about clicking joints during exercise in Westerville.

Below, you’ll find a clear breakdown of:

• Why joints make noise

• When it’s harmless

• When it may point to an issue

• What causes clicking in specific joints

• Simple ways to reduce the noise

• When a checkup makes sense

• How our team evaluates and treats these concerns

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What Actually Causes Joint Clicking?

Before deciding whether the sound matters, it helps to know where it comes from. Most joint noise falls into a few common categories.

1. Cavitation (Gas Release)

This is the same thing that happens when someone cracks their knuckles. Gas in the joint fluid forms quick bubbles that pop as pressure shifts. The noise is sharp and fast, and it doesn’t harm the joint.

2. Tendons or Ligaments Sliding Over Bone

Tendons and ligaments glide over bony edges during movement. If the tissue is tight, the angle is new, or the area is irritated, you may hear a quick snap or click. This often shows up in the hip, shoulder, and knee.

3. Pressure Changes in the Joint Surfaces

As the joint moves, the capsule and cartilage stretch or compress. This can create lighter sounds, including gentle crackling. It’s very common in adults over 40 and in people with previous injuries.

4. Strength or Mobility Imbalances

When muscles are tight, weak, or not firing in the right order, the joint sometimes moves off its ideal path. That shift can create noise. This is one reason strength training and corrective exercise help so many people reduce clicking.

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When Clicking Is Considered Normal

Most noises fit into this group. You can usually relax if:

• There’s no pain

• There’s no swelling

• You don’t feel unstable

• The sound happens in predictable situations

• It fades or improves after warming up

• Your mobility and strength feel normal

• The sound hasn’t changed over time

Many people in Westerville who lift, run, golf, or play pickleball hear clicking joints during exercise. For most of them, it never signals a problem.

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When Clicking Can Be a Sign of Something Else

Some cases deserve attention, especially if the sound is paired with other symptoms. You should get checked if you notice:

• Sharp or pinpoint pain

• Swelling

• A catching or sticking sensation

• The joint giving out

• Limited motion

• Grinding

• A sudden change in your usual joint sounds

• Clicking that gets worse or shows up more often

These symptoms may point to conditions such as:

• Tendon irritation

• Labrum or meniscus issues

• Cartilage stress

• Poor movement control

• Muscle imbalance

• Joint inflammation

• Ligament strain

• Early arthritis

These conditions are common and usually treatable, but they should be evaluated by a provider trained in musculoskeletal care.

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Common Causes by Joint

Each joint has its own patterns. Here’s what we see most often.

Knee Clicking During Squats or Lunges

Possible causes include:

• Cavitation

• Tight quads or IT band

• Weak hip muscles

• Irritation under the kneecap

• Meniscus involvement (if painful or locking occurs)

• Early arthritis

• Squat mechanics that shift weight forward

A forward shift is one of the most frequent patterns we correct at our Westerville clinic.

Shoulder Popping During Pressing or Reaching

Possible causes include:

• Weak rotator cuff

• Biceps tendon sliding

• Labrum irritation

• Rounded shoulder posture

• Poor control of the shoulder blade

Adults over 40 tend to hear shoulder clicking more often due to natural soft-tissue changes and posture habits.

Hip Clicking or “Snapping Hip”

Possible causes include:

• Tight hip flexors

• IT band sliding over bone

• Weak glutes

• Hip impingement

• Labrum irritation

Runners, lifters, and people with hypermobility experience this often.

Ankle Clicking or Cracking

Possible causes include:

• Peroneal tendon movement

• Cavitation

• Old ankle sprains

• Limited ankle motion

• Joint stiffness

People with past sprains often deal with lingering ankle sounds.

Neck or Low Back Cracking

Possible causes include:

• Cavitation

• Joint stiffness

• Postural tension

• Weak deep stabilizing muscles

• Restricted spinal segments

As long as it’s painless, it’s usually nothing to worry about.

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Why Joint Clicking Becomes More Common After 40

As we get older, our joints change in ways that often create more noise:

• Cartilage becomes thinner

• Muscles tighten more easily

• Tendons lose some elasticity

• Movement patterns shift

• Strength drops without regular training

These changes don’t automatically mean there’s a problem. In fact, strength training improves joint health and reduces noise by improving:

• Stability

• Balance between muscle groups

• Cartilage nourishment

• Movement quality

This is why our clinic relies on a plan that focuses on repairing discomfort, retraining movement, and reinforcing strength.

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Ways to Reduce Clicking During Exercise

If the noise bothers you or comes with discomfort, these strategies help.

1. Warm Up the Right Way

Warm joints move better and make less noise. A good warmup includes:

• Light cardio

• Dynamic mobility

• Movement prep for the activity you’re doing

2. Improve Mobility Where Needed

The areas most likely to affect clicking include:

• Ankles

• Hips

• Upper back

• Shoulders

When these areas tighten up, other joints compensate and create noise.

3. Build Strength in Key Muscle Groups

Focus on:

• Glutes

• Rotator cuff

• Core stabilizers

• Middle and lower traps

• Hip external rotators

These muscles help maintain clean joint motion.

4. Refine Your Technique

Simple changes can lead to a big difference:

• Keep knees in line with your toes

• Avoid letting your shoulders roll forward

• Adjust your squat depth

• Control the path of overhead motions

• Keep pressure over the middle of the foot

5. Reduce Irritation When Needed

Soft tissue work, dry needling, and shockwave therapy can calm irritated tissues and reduce the friction that creates sound.

6. Address Any Underlying Condition

If the clicking is new, painful, or getting worse, it’s better to address it early.

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When to See a Provider at Central Ohio Spine and Joint

A visit makes sense if:

• The clicking hurts

• The joint swells

• You feel catching

• You’re not sure what’s causing it

• It affects your workouts

• You feel unstable

• You’re worried it may progress

Our team reviews your strength, movement, and joint mechanics through a combination of orthopedic testing, 3D motion analysis, hands-on evaluation, and targeted exercise planning.

You leave with a clear explanation and a plan you can start right away.

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How We Treat Clicking or Popping Joints

Central Ohio Spine and Joint follows a three-step care model.

1. Repair

This step calms irritation and supports healing through:

• Soft tissue work

• Dry needling

• Chiropractic adjustments

• Shockwave therapy

• Joint mobilization

• Adjustments to activity level

2. Retrain

Next, we rebuild the quality of movement:

• Motor control drills

• Muscle activation work

• Sequencing patterns

• Corrective exercise

3. Reinforce

The final step builds long-term strength:

• Functional strength training

• Small-group programs

• Personalized exercise plans

• Mobility and balance work

This part helps keep the issue from returning.

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Final Thoughts

Hearing your joints click during workouts is common. Most of the time, the sound is harmless, especially when there’s no pain or swelling. That said, symptoms like catching, swelling, sharp pain, instability, or sudden changes deserve attention. If you’re dealing with clicking joints during exercise in Westerville and want clarity, our clinical team is here to help you understand the cause and help you stay active.

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Ready to Get Your Clicking or Popping Joint Checked?

Our clinicians can identify the source and create a plan that helps you move with confidence.
Schedule your appointment today