You walk up a flight of stairs and suddenly feel a click in your knee. Sometimes it hurts, sometimes it doesn’t. When cycling, it feels like something is “rubbing” inside. You might even feel like your knee occasionally locks up.
Many people immediately think of a meniscus problem, but did you know it could be something else? It might be related to a plica, a small, often forgotten piece of tissue in your knee that can sometimes be quite troublesome.
In this blog, you’ll learn what Plica Syndrome is, how to recognize it, and most importantly, what you can do about it. You’ll also discover how the MotiMove app helps you with safe exercises to get your knee moving smoothly again.
In this blog you’ll read
- What is a plica in the knee?
- How does Plica Syndrome develop?
- Symptoms you can recognize
- Why it’s often missed
- What can you do yourself?
- MotiMove: exercises and guidance
- Frequently Asked Questions (FAQ)
What is a plica in the knee?
Inside your knee is a thin membrane: the joint capsule. Some people have a small fold in it: the plica.
Normally, you won’t notice it. But if the membrane becomes irritated, that plica can thicken and rub against other structures in the knee. That causes pain, clicking, or a “locking” sensation.
How does Plica Syndrome develop?
A plica can become irritated by:
- Overuse (lots of stair climbing, running, cycling)
- Repeated movements involving deep knee bending
- Old injuries that make the capsule more sensitive
- A fall or a blow to the knee
It’s often a combination of factors, where rest and targeted exercises promote recovery.
Symptoms you can recognize
People with Plica Syndrome often experience:
- A click, crack, or rubbing sensation in the knee when bending and straightening
- Stabbing pain on the inside or top of the knee
- Sometimes swelling or a warm feeling
- Difficulty sitting for long periods or climbing stairs
- A feeling that the knee is “locking” now and then
Why it’s often missed
Because the plica is small and not always visible on an X-ray, Plica Syndrome is sometimes overlooked.
It can resemble a meniscus injury, which means people sometimes go months without the right treatment.
A physiotherapist or sports physician can often determine if it’s a plica with specific tests.
What can you do yourself?
Good news: Plica Syndrome often heals without surgery.
What helps:
- Avoid deep knee bends and activities that cause pain
- Ice the knee if there’s swelling
- Incorporate gentle stretching and mobility exercises
- Strengthen the thigh muscles to offload the knee
With the right guidance, you often recover within a few weeks to months.
MotiMove: exercises and guidance
The MotiMove app is specially designed for people with joint and muscle pain.
With MotiMove you get:
- Safe exercise videos designed for painful knees
- Bite-sized insights about pain so you understand what’s happening in your body
- Statistics and progress tracking to keep your motivation high
- Daily tips to reduce pain without overloading
By exercising regularly with MotiMove, you keep your knee supple and reduce the chance of symptoms returning.
Download the MotiMove app for free and start your recovery today!
Frequently Asked Questions (FAQ)
Is Plica Syndrome dangerous?
No, but it can be bothersome and interfere with your daily activities.
Can a plica disappear on its own?
Yes, often it can. With rest and exercises, many people recover without surgery.
How long does recovery take?
Usually a few weeks to months, depending on the severity and how actively you work on your recovery.
Should I see a doctor?
If the pain lasts longer than two weeks or gets worse, it’s wise to consult a doctor or physiotherapist.
Don’t wait until your knee pain gets worse.
Download MotiMove and start today with simple, safe exercises for a healthy knee.