Knee Locking: Why It Happens and How to Treat It
Learn about the common causes of knee locking and how you can treat it with at-home measures, including targeted exercises.
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If you’ve ever had your knee lock up on you, you know how unsettling that can feel. We use our knees for almost every type of movement, so when you can’t bend or straighten this very important joint, it can feel alarming. Not to mention, it’s sometimes painful, too.
The good news: Knee locking isn’t permanent. “In a lot of cases, you can move the knee around and get in a better position to help it bend or stretch, and it will open up,” says Joey Loeb, PT, DPT, a physical therapist at Hinge Health.
Knee locking can happen for a few reasons, from issues in the knee joint itself to spasms in the muscles surrounding the knee. In either case, Dr. Loeb says gentle exercise is one of the best ways to deal with knee locking — and to prevent it from happening in the future.
Read on to learn more about what causes knee locking, along with how to treat it — especially with exercises recommended by our Hinge Health physical therapists.
Our Hinge Health Experts
Maureen Lu, PT, DPT
Joseph Loeb, PT, DPT
What Is Knee Locking?
Knee locking is a term used to describe difficulty bending or straightening your leg at the knee joint, and it can happen for a few different reasons:
True knee locking involves a mechanical problem, meaning your knee feels stuck due to a joint issue, says Dr. Loeb. This may be because you have something hindering your knee joints from moving freely, such as a meniscus tear or a bone spur.
“Pseudo” knee locking occurs when tension or spasms in the tissues surrounding the knee make it difficult to bend or straighten your leg. In this case, your knee joint isn’t the problem. Dr. Loeb says this usually causes a less severe locking sensation, and it may include a popping or clicking feeling.
Causes of Knee Locking
Knee locking can happen for several different reasons, which may cause different symptoms. Some of the most common causes of knee locking include:
Meniscus tear. If you tear this piece of cartilage in your knee, some tissue may enter the joint. Dr. Loeb says this could block the knee’s full range of motion.
Bone spurs. Bone spurs, which happen when your body produces a bit of extra bone in the knee joint — often due to arthritis — can leave less space for bones and tendons to move, causing locking.
Osteoarthritis. Normal age-related changes in your knee can cause knee osteoarthritis, leading to inflammation in the knee joint and surrounding tissue. This can sometimes cause popping and clicking sensations and reduced mobility.
Rheumatoid arthritis. Similarly, Dr. Loeb says this form of inflammatory arthritis can lead to irritation in the knee that makes it hard to move.
Repetitive activity. Certain repetitive motions that involve the knees, like frequent jumping or kneeling, can cause irritation that results in popping or difficulty straightening or bending the knee.
Symptoms of Knee Locking
The specific symptoms of knee locking can vary, depending on the cause. You may experience:
Difficulty straightening or bending your knee
Knee swelling, or an overall feeling of pressure in the knee
Popping or clicking sensations
Knee pain, especially when you try to move it
Feeling a bump around your knee joint
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Exercises to Help Relieve Knee Locking
Get 100+ similar exercises for free →- Hamstring Curl
- Knee Extension
- Heel Slide
- Hamstring Stretch
- Mini Squat
If you’re working with a locked knee, you’ll want to focus on gentle stretching and strengthening exercises first. Moving your knee slowly through its range of motion can help free up whatever is blocking it, along with promoting healthy blood flow that can resolve tension in the muscles. Strengthening can also help your muscles better support your knees, reducing strain on the joints. The above exercises recommended by Hinge Health physical therapists are a great place to start.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Knee Locking Treatment Options
Knee locking can be alarming and uncomfortable, but there’s a lot you can do to relieve your symptoms at home, including:
Physical therapy. A physical therapist can design a personalized treatment plan that includes exercises to strengthen the muscles around your knee, improve flexibility, and enhance joint stability. These exercises help to redistribute the forces exerted on the knee joint, potentially alleviating the locking sensation. This not only addresses the symptoms of knee locking but also targets the root causes to improve overall knee function. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.
Gentle exercise. As counterintuitive as it may feel to exercise with a locked knee, Dr. Loeb says gentle exercises and stretches (like the ones suggested above) can help increase blood flow so the joint stays hydrated, healthy, and moving freely. Movement can also help reduce tension in the muscles, which can help with pain and mobility.
Ice or heat therapy. If you have noticeable swelling in your knee, Dr. Loeb suggests applying ice to the area. This is most common shortly after an injury. If your primary problem is stiffness, such as with arthritis, heat may help bring blood flow that can relieve your symptoms. But both ice and heat can feel good, so go with whichever soothes your knee the best.
Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for pain from knee locking. It’s important to make sure that you are safely able to take these medications, based on your medical history.
Compression sleeves. Depending on the cause of your knee locking, Dr. Loeb says wearing a compression sleeve can help improve comfort and reduce swelling. A physical therapist (PT) or doctor can help you determine if a sleeve is a good choice and show you how to properly use it.
How to Prevent Knee Locking
Knee locking isn’t inevitable. There are things you can do to prevent future episodes, like:
Moving your body often. An active lifestyle that includes targeted knee exercises is one of the best ways to prevent knee injuries or muscle spasms that can result in knee locking, says Dr. Loeb.
Strengthening the entire area. Don’t just focus on your knees. When you strengthen all the structures that support your knee joint (both above and below it), you’ll take pressure off the knee. This will help improve stability and mobility.
Warming up before exercise. Easing into exercise and taking a few minutes to warm up your entire body, including your knee joints, can help prevent injuries that may contribute to knee locking symptoms. “Use the warm up to ease into the same positions you’re going to do when you exercise before you increase intensity,” says Dr. Loeb.
Listening to your body. When you exercise or play sports, don’t push yourself beyond what your body is ready for. And allow ample time for recovery between sessions to keep from getting injured.
PT Tip: Maintain Movement
Knee problems can be difficult to deal with, but you can prevent them from interfering with your daily functioning by prioritizing movement in your day-to-day routines. If you sit at a desk all day, make an effort to stand or walk every hour or so. It also helps to find activities you enjoy that help you move your knees more, from walking the dog to gardening in your yard. “The healthier your muscles, tendons, and bones are, the better your knee mobility will be and the easier you’ll be able to maintain it over time,” says Dr. Loeb.
How Hinge Health Can Help You
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
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Mulcahey, M. K. (2014). Common Knee Injuries. OrthoInfo - AAOS. https://orthoinfo.aaos.org/en/diseases--conditions/common-knee-injuries/
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Zeng, C.-Y., Zhang, Z.-R., Tang, Z.-M., & Hua, F.-Z. (2021). Benefits and Mechanisms of Exercise Training for Knee Osteoarthritis. Frontiers in Physiology, 12(1). doi:10.3389/fphys.2021.794062