Hello User ! The likely reason behind the popping may be chondromalacia, meniscal or a ligament pathology in your case. The clicking sounds on bending of knee with a crepitus is suggestive of chondromalacia. if this is associated with locking kind of feeling, it may be secondary to a meniscal pathology. if you also have instability while running or a sensation of giving way while you play sports, it might be the underlying Ligament pathology. Consider visiting your orthopaedic surgeon for better evaluation of pathology. Thanks

Quadriceps Exercises- Lie straight, make a towel role and put it under the knee, press the keen against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain. Core Strengthening Exercise- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day. Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day.