How To Stop Cracking Your Knuckles
Sofia Gilcrease
Knuckle cracking is a common habit which anyone can develop. Even though you may enjoy the sensation it brings, it can drive the people around you crazy and lead to some unwanted side effects down the line. Although cracking your knuckles doesn't cause arthritis (as is sometimes claimed), one study found that it can lead to other problems such as joint swelling and loss of hand strength, or could even be a sign of more serious nervous disorders, depending on the severity and length of the habit.
While the verdict is still out in relation to whether or not cracking your knuckles is harmful, many people may want to stop because their friends or loved ones find it annoying, or they simply want to kick what can become a long-term habit.
The sound your knuckles make when you crack them is thought to result from the formation of bubbles in the synovial fluid, the thick fluid that cushions or lubricates your joints to reduce friction between your bones and preserve your cartilage. The knuckle-cracking sound comes from the sudden release or popping of these gas bubbles due to a change in pressure as your joints are stretched out.
In 1998, researcher Donald L. Unger, MD, published the results of an experimentin which he cracked the knuckles of his left hand only for over 50 years. He regularly imaged the joints in his hands during this period and found no difference between his left hand and the uncracked knuckles of his right hand. This experiment only involved one participant, so it does not conclusively prove the safety of knuckle cracking; however, there is no evidence to suggest that Dr. Unger was harmed by the practice, either.
The relative safety of joint cracking is not limited to the knuckles. Recent findings indicate that knee crepitus (creaking and cracking) is not linked to the need for knee replacement down the line. While high-velocity low amplitude manipulation, a specific form of neck movement performed by physical therapists and chiropractors, carries a very small risk of artery tear, a person can safely crack their own neck without complication.
Managing the emotional cues you associate with a habit can make the behavior less tempting. Mindfulness strategies, such as meditation or deep breathing exercises, can also help you keep your cool. Everyone experiences anxiety and stress from time to time, but if these feelings are overwhelming and/or seriously interfere with your quality of life beyond some annoying habits, you may wish to speak to a mental health professional.
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Dr. Alana Biggers is an ABMS board certified internal medicine physician. She is an assistant professor at the University of Illinois at Chicago College of Medicine, where she specializes in internal medicine.
Dr. Jill Seladi-Schulman is currently a freelance medical writer and was previously a project setup manager for clinical trials. She specializes in microbiology and infectious disease, having written her dissertation on influenza virus morphology. Dr. Seladi-Schulman has publications in peer-reviewed journals. She also has had her work featured on the cover of the Journal of Virology.
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A doctor even showed this by experimenting on himself. He reported in Arthritis & Rheumatology that, over a 50-year period, he cracked the knuckles on his left hand two or more times a day but never on his right hand. At the end of the experiment, the knuckles on his left hand were no different than those on his right hand, and neither hand showed signs or symptoms of arthritis.
The reason the joint makes a popping or cracking sound when pulled is still not completely understood. For a long time, many people attributed the noise to nitrogen bubbles either forming or collapsing in the joint fluid. Others thought it came from movement of the ligaments around the knuckle.
Injuring your finger by pulling very forcefully or moving it in the wrong direction is usually very painful. Your finger may look crooked or start to swell. If this happens, you should see your doctor right away.
On the other hand, if you already have a joint problem such as arthritis, you probably shouldn't crack your knuckles or other joints, like those in your neck or back. Doing so might aggravate your joint symptoms. Done in a sudden or jerky way, cracking your neck or back joints can even injure nearby nerves or other tissues. You should immediately stop cracking any of your joints if you feel discomfort, pain, or numbness.
It might be the crack of your knuckles when you press on your fingers. Maybe your shoulder joint snaps when you lift your arm or your knee pops when you bend down. Most people have joints that make noise.
Researchers have studied the mechanics of joint cracking since the mid 1900s. Early observations found that a cracked joint will not crack again for about 20 minutes. More recent imaging studies and mathematical modeling shed light on this finding. They suggest that the noise may be due to the collapse of bubbles inside the joint that naturally accumulate.
Another source of noise in a joint is from the tendons that connect muscles to the bones. Everyone's anatomy is a bit different, so some people may have bones that stick out a little more than others. When the tendons move over these bumpy areas, they can create a snapping sound.
As you get older, deterioration of the cartilage between your joints due to wear and tear can lead to arthritis. Some people develop arthritis earlier in life due to genetic factors, but it occurs to almost everyone sooner or later.
As the cartilage wears down, the bones rub against each other. This causes pain, swelling and a grinding noise that you may be able to hear. This noise is a little different than your average knuckle popping. It may be more of a crunchy sound when you move.
Your spine is an intricate column of bones that protects your spinal cord. The bones, called vertebrae, move over each other and provide flexibility. Nerves that branch off your spinal cord control everything you do and feel.
Dr. Soneru received his medical degree from the University of Chicago Pritzker School of Medicine. He completed his residency at the McGaw Medical Center of Northwestern University and fellowship at the University of Louisville School of Medicine.
The exact mechanism explaining what happens in your joints when they crack and pop isn't completely understood. However, the general consensus is that the sounds result from the spine releasing gas that has built up in the joints.
One theory is that these gas bubbles naturally build up within the fluid that lubricates your joints over time. Another is that stretching your back puts the fluid within your joints under pressure, creating vapor-filled pockets within your joints.
"Regardless of why it's there, stretching or trying to crack your back releases this gas, which sometimes results in an audible popping or cracking sound," says Dr. Kenneth Palmer, an orthopedic surgeon at Houston Methodist.
"If you're gently stretching your back and it cracks or pops naturally, it's likely not something that's bad for you or going to cause long-term damage," says Dr. Palmer. "But if you're using forceful, quick movements to try to crack your back or if you feel like you need to crack your back regularly, that's when we start to worry."
Other joint cracking is a mixed bag. Cracking your neck, for instance, isn't a great habit to pick up either, since doing so regularly can cause inflammation around important nerves. There are also the risks of adjusting your neck incorrectly, much like the aforementioned ones from improperly cracking your back.
There's better news for people who like to pop their knuckles. While some well-meaning adult probably told you not to indulge in the habit as a kid, the truth is that cracking your knuckles likely isn't as bad for you as urban legend has made it out to be.
In short, the exact reason a joint pops and crack is not completely understood and could have several different causes. It could be a tendon snapping over a bone, arthritic joints rubbing together, or simply breaking suction in the joint when the finger is manipulated.(hopkinsortho.org)
If you have pain associated with the popping or cracking or the joint gets locked or catches then that is when you should consider seeing a medical professional. (hopkinsortho.org) It should be noted, that there may something more going on in the joint than simply an urge to pop the finger.
Even though it is not known to be damaging to your joints, you might consider doing the people around you a favor and give them a break from cracking your knuckles. That sound has been known to make people cringe.
There has been some research to suggest knuckle cracking may lead to hand swelling and reduced grip strength, but this evidence is not strong, and other studies have not replicated these results. Likely, there will be no long-term damage from such cracking.
Even then, there has been research indicating neck manipulations could in rare cases lead to stroke, so make sure you tell your practitioner, if you are at an increased risk of stroke. And be sure to talk to your health care provider, if you have any concerns about the risks of such procedures.
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