Do not try to force your knee to pop
Stop if you have pain, swelling, locking, or instability
Sit or lie down and relax the leg
Gently bend and straighten the knee a few times
Slowly rotate the lower leg inward and outward
Try a light bodyweight squat only if it is comfortable
Stretch the quadriceps, hamstrings, and calves
Walk a few steps and see if the knee releases on its own
Use ice if the knee feels irritated afterward
Seek medical care if the knee is painful, swollen, or keeps locking