Knee Popping When Climbing Stairs: Causes & When to Seek Help (Canada)

Hearing or feeling a “pop” in the knee while climbing stairs is common. For many people, occasional popping is harmless. However, if the popping becomes frequent or is paired with pain, swelling, or stiffness, it may signal an underlying injury or early degenerative changes that should be evaluated by a healthcare provider.

Why Does the Knee Pop?

Knee Anatomy in Brief

The knee joint connects the femur (thigh bone) to the tibia (shin bone) and includes the patella (kneecap). It supports most of the body’s weight and absorbs significant stress during:

• Climbing stairs

• Squatting

• Running

• Workplace tasks (e.g., lifting, kneeling)

• Sports or martial arts

Two C-shaped cushions called menisci help stabilize the joint and act as shock absorbers.

Benign / Harmless Knee Popping

Sometimes knee popping occurs simply due to:
✔ Gas bubbles escaping from joint fluid (similar to cracking knuckles)
✔ Tendons shifting position during movement
✔ Soft tissue sliding over joint structures

These sounds do not usually indicate injury if:

• There is no pain

• There is no swelling

• The popping is occasional

Injury-Related Knee Popping

Persistent popping may be linked to structural problems such as:

Meniscus Tears

A torn meniscus is a common sports injury but can also occur during daily activities, particularly with twisting motions.

Symptoms may include:

• Popping or catching sensation

• Swelling over 1–3 days

• Stiffness

• Pain with stairs or deep bending

If untreated, part of the torn cartilage may get caught between bones, increasing symptoms and causing further popping.

Degenerative Changes (Aging & Arthritis)

As Canadians age, cartilage naturally thins. In osteoarthritis:

• Bone surfaces become rough

• Cartilage thickens or deteriorates

• Popping becomes more noticeable

Weight-bearing joints like the knee are often affected first, especially in workplaces involving kneeling, lifting, or prolonged standing.

Self-Care & When to Seek Assessment

Mild popping without pain usually needs little intervention. However, seek medical evaluation if:

• Popping is frequent

• Pain or swelling appears

• The knee locks, catches, or gives way

• There was a sports or workplace injury

• Symptoms limit movement or work tasks

Early advice may prevent worsening damage and reduce time away from physical work or recreational activity.

First Aid & Workplace Safety Note

For acute knee injuries:

• Rest and avoid painful activities

• Ice 10–15 minutes at a time

• Compression with elastic wrap if tolerated

• Elevation to reduce swelling

These measures are commonly taught in Canadian first aid and workplace injury management courses and can help before formal medical assessment.

Educational Disclaimer

This information is for public education only and does not replace medical assessment or training. If a knee injury affects mobility, work performance, or daily function, seek care from a qualified healthcare provider.