Myth-Busting, Joint-Cracking: What You Need to Know About Arthritis

The Joint-Cracking Myth

There’s been long-standing debate about the habit of joint-cracking, with some believing it leads to arthritis. However, this concern is largely unfounded. Joints are surrounded by a capsule filled with synovial fluid, which nourishes and lubricates them. The cracking sound you hear when stretching or bending a joint is caused by a harmless process: gases dissolved in the synovial fluid form bubbles, which collapse when the joint is moved, creating the familiar "crack." In some cases, though, the sound may also come from a tendon or ligament snapping over a bone.

But is joint-cracking a harmless habit, or does it contribute to arthritis? Extensive research, including studies published in the journal Arthritis & Rheumatology, has shown that joint-cracking  does not increase the risk of osteoarthritis or rheumatoid arthritis. In fact, one study involving 215 people aged 45-89 found no increased signs of arthritis among those who cracked their joints regularly. Another long-term study following 300 people for 50 years also found no difference in arthritis rates between those who cracked their joints and those who did not.

Common Misconceptions

The belief that joint-cracking leads to arthritis is a widespread misconception, likely due to concerns that repetitive stress on joints could cause damage over time. The audible sounds of popping or cracking are often perceived as harmful, especially if accompanied by discomfort or pain. However, scientific research has found no significant correlation between habitual joint-cracking and the development of arthritis. If you experience pain, swelling, loss of function, or instability alongside joint-cracking, it’s important to seek medical advice to rule out underlying conditions.

Analysis by Body Part 

While joint-cracking is generally safe, risks can vary depending on the body part.  

• Knuckles: Knuckle-cracking is a common habit, and studies show no link between this behavior and an increased risk of arthritis. Any temporary swelling or reduced grip strength in habitual crackers is often not long-lasting. 
• Neck: Occasional neck-cracking is generally safe, but forceful or frequent manipulation can lead to muscle strain, ligament injury, or even arterial damage. For safety, neck adjustments should be performed by a healthcare professional, such as a licensed chiropractor.  
• Back: Cracking your back can provide a sense of relief by releasing pressure and endorphins. However, excessive or forceful back-cracking can lead to muscle and ligament injuries. If you experience pain while cracking your joints, it’s essential to consult a healthcare provider. 
• Other joints like ankles, toes, and wrists have similar mechanisms to knuckles. Cracking these joints is often due to tendons and ligaments moving over bones or the release of gas bubbles, with no evidence linking them to arthritis.

Benefits of Joint-Cracking

While joint-cracking is often harmless or accidental, some individuals experience benefits such as temporary relief from pressure, increased mobility, and psychological comfort. To minimize risks, consider the following tips: 

• Avoid excessive force: Gentle manipulation is less likely to cause injury. 
• Address pain: If pain accompanies joint-cracking, reconsider the utility of this habit and consult with a healthcare professional. 
• Warm-up and stretch: Proper warm-ups can improve joint flexibility and reduce the urge to crack joints. 
• Seek professional adjustments: For sensitive body parts such as the back and neck, consider seeing a chiropractor or physical therapist for adjustments.

Joint-cracking can offer temporary relief and increased mobility, but it’s essential to be mindful of the potential risks. Numerous studies, such as those in Arthritis & Rheumatology support that there’s no link between joint-cracking and arthritis; however, excessive force can lead to instability or soft tissue damage, especially in sensitive areas like the neck and back. If you experience persistent pain, swelling, or loss of function, seek medical evaluation. 

Dr. Kohler and our experienced team at Ospina Medical are available to get you started with addressing your musculoskeletal pain concerns. As we have done for many others, we can help you pursue a better quality of life with relevant treatments and expert advice. Book your initial consultation today!

Written By: Navya Kalidass

Edited By: Camden Rowe

Medically Reviewed By: Matthew Kohler, MD