Knee & Foot Pain

Knee Clicking, Grinding or Pain?

If your knee clicks when walking, bends with a clicking noise, or you've noticed a clicky, sore knee, you're not alone. Many people search for answers about why their knee is clicking — and whether it's linked to conditions like a meniscus tear or early arthritis.

At Burleigh Biomechanics we help people with knee clicking and pain by addressing the root causes — not just masking the symptoms. Here's what the science says, and how our biomechanics and myofascial release approach can help restore proper movement.

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Functional Patterns knee training at Burleigh Biomechanics on the Gold Coast

Understand The Cause

Why Does My Knee Click?

The knee is a hinge joint made up of bones, cartilage, ligaments and meniscus (shock absorbers). Knee clicking or popping often happens when tissues inside the joint move abnormally against one another. Common causes of knee clicking and pain include:

✓Meniscus injuries or tears — a tear can cause clicking, catching or locking. Surgery is sometimes recommended, but biomechanical correction can often help avoid invasive procedures.
✓Patellofemoral tracking issues — if the kneecap doesn't glide smoothly, you might notice a clicky knee when walking or climbing stairs.
✓Tendon or ligament tension — tight or imbalanced soft tissue can "snap" over bone, creating a clicking sensation.
✓Cartilage wear and degeneration — early signs of arthritis may begin with knees that click and hurt, especially during weight-bearing movement.

Research has shown that abnormal joint loading and biomechanics increase pressure on cartilage and meniscus, accelerating wear and tear (Andriacchi et al., 2004). That's why ignoring a clicky, sore knee may allow issues to worsen.

Biomechanics and pain management session at Burleigh Biomechanics, Gold Coast

Root Cause, Not Band-Aids

Why "Band-Aid" Treatments Don't Fix Knee Clicking

Many people turn to rest, painkillers, or even meniscus tear surgery. But these approaches don't address why the knee was overloaded in the first place.

Biomechanics research consistently shows that altered gait, hip function and fascial imbalances all contribute to knee joint clicking and pain (Powers, 2010). Without correcting those root causes, pain usually returns.

Our Approach

Our Approach to Knee Clicking & Pain

We don't just look at your knee in isolation — we assess how your whole body is moving.

Biomechanical Assessment

Identifying why your knee clicks when you walk or bend, by looking at how your whole body loads and moves.

Myofascial Release

Releasing the tension that pulls on the knee joint, so tissues stop dragging the joint out of alignment.

Movement Retraining

Teaching your body how to load the knee properly to reduce clicky knees when walking.

Progressive Strengthening

Building resilience so the joint can move without pain or grinding, long after your sessions.

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Physio vs Biomechanics

Physio in Burleigh vs Biomechanics — What's the Difference?

Physio usually treats the injured area. Biomechanics treats the entire movement system to fix the cause of recurring problems.

Physio (Traditional)

—Focus on the pain or injury site
—Short-term pain relief
—Manual therapy & rehab exercises
—Treats symptoms

Biomechanics (Burleigh Biomechanics)

✓Focus on whole-body movement patterns
✓Long-term root-cause correction
✓Myofascial release + corrective movement
✓Prevents re-injury by fixing mechanics

Inside The Studio

Training at Burleigh Biomechanics

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How Our Clients Feel

Verified 5-Star Google Reviews

★★★★★

"My training with Jen has been very encouraging and educational. I have a large repertoire of exercises I can take home and integrate into my daily life. The other benefits which have been notable are nervous system regulation, improved sleep and no more hip and knee pain! Thank you Jen!"

Adrianna · 5-star Google review

★★★★★

"I am able to stand for long periods of time without feeling pain in my hips and lower back, which I haven't been able to do for years. Functional Patterns has really helped me being able to complete daily activities without pain."

James · 5-star Google review

★★★★★

"After a road traffic accident 2 years ago my body encountered a mix of injuries that occurred within that time. I don't quite know where I would be if I hadn't found this high-quality, dependable and specialised approach. The education and training is completely impressive!"

Carey · 5-star Google review

Examples Of What We Treat

Knee Conditions We Correct

Retropatellar Knee Pain Syndrome+

This happens when the femur rotates without the tibia following in the right sequence. Instead of the knee tracking cleanly, the patella gets compressed into the groove. We correct this by rebuilding hip–pelvis mechanics, improving glute–ham sequencing, and restoring rotational control so the kneecap stops getting overloaded.

Jumper's Knee (Patellar Tendinopathy)+

The tendon is rarely the root cause. It's a downstream symptom of poor force absorption through the hips and pelvis. We focus on restoring back-line loading, glute timing and hip rotation so your knee doesn't have to act as a shock absorber.

Iliotibial Friction Syndrome (ITB Pain)+

The ITB doesn't "get tight" — it gets tensioned when the glutes don't stabilise the pelvis. We re-establish rotational balance around the hips so the ITB stops rubbing under load.

IT Band Syndrome / IT Band Tendonitis+

Stretching doesn't resolve this condition. Improving gait mechanics, pelvic control and hip extension does. We teach your body how to offload the lateral line instead of stretching the symptom.

Meniscus Injury+

Most meniscus irritation is caused by torque happening in the wrong joint. We retrain foot, tibia and hip rotation so the knee stops taking shearing forces, allowing the meniscus to calm down.

After Surgery for a Meniscus Tear+

Even after surgery, if movement patterns don't change, symptoms return. We rebuild symmetrical loading and correct rotational imbalances so you stop re-injuring the joint.

And Much More+

Thanks to our root-cause approach, we're able to treat and help manage a very wide range of conditions, injuries and disorders relating to the knees. Get in touch or book an assessment today.

Your Questions, Answered

Knee Clicking FAQs

Why is my knee clicking?+

Knee clicking (crepitus) can be from gas bubbles in the joint, tendons or fascia flicking, or cartilage and meniscus changes. Painful clicking often signals mechanical dysfunction.

Is knee clicking bad?+

Not always, but if it's painful, recurrent, or affecting movement, it's worth getting assessed.

Do I need meniscus tear surgery if my knee clicks?+

Not always. Many people are told they need surgery, but improve significantly once biomechanics restores proper movement patterns.

Why does my knee click when I walk?+

Often due to poor hip or ankle mechanics, or fascia tightness that forces the knee to compensate.

Can biomechanics help with knee pain?+

Yes. By treating the root cause of dysfunction, biomechanics reduces pain and improves long-term knee health.

Free 3-Page Guide

The 5 Mistakes That Keep Injuries Coming Back

Learn what's preventing your injury from fully resolving — and how to fix the underlying movement pattern for good.

Get My Free Rehab Guide

Areas We Serve

Helping Knees Across the Southern Gold Coast

Right on the border of Burleigh and Palm Beach, we help clients from across the southern Gold Coast — whether you're searching for a Burleigh physio, Palm Beach physiotherapy, or biomechanics for a clicking, painful knee.

Burleigh Heads Palm Beach QLD Miami Currumbin Tallebudgera

Book Your Knee Assessment

Don't Ignore a Clicky, Sore Knee

If your knee is clicking and painful, or you've noticed swelling, locking or instability, it's worth getting checked. Even if you've been told surgery is your only option, a biomechanics approach can often provide a non-invasive solution.

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