The reason our bones makes sound
The creaking and popping of joints and bones are everyday things. Sometimes we crack them purposely to release the tension and stiffness in the muscle after sitting or standing in the same position for hours, while other times they just crack and pop on their own. It is actually the second case when we cannot help but wonder if there is something seriously wrong with our bones.
The mechanics of cracking
What’s creating that cracking or popping noise isn’t fully known.
A traditional explanation is that pressure on a joint creates tiny bubbles in the synovial fluid, which pop when they form quickly. Your synovial fluid contains oxygen, nitrogen, and carbon dioxide and cushions your bones from rubbing against each other.
A 2015 study, Trusted Source, used real-time magnetic resonance imaging of joint cracking that showed the noise was related to cavity formation in the joint fluid, not collapse of a preexisting bubble. Where two surfaces separate rapidly, leaving a gas cavity.
A 2018 study in Trusted Source, however, developed a mathematical model of bubble dynamics and sound that proved consistent with the bubble collapse explanation.
Why are bones made of a clicking sound?
The clicking and popping of the bones are normal for people of all age groups, but the episodes become more frequent after 60. Creaking and popping of joints is a medical term. The sound made by the joint while moving comes from Nitrogen bubbles in the synovial fluid that gets trapped between the joints and then released during the movement. The condition is generally harmless and does not cause an injury or medical condition. Another reason could be a tendon or ligament may snap over a bony bump or a tightening of a ligament with movement.
Is it harmful?
As long your joints are only creaking and popping and are not swollen or in pain, there is no need to worry about anything. Popping and creaking are just normal things that may happen due to several unharmful reasons. If it mostly happens when moving at a certain angle or after standing for a long time, then do some stretching exercises. It mostly happens due to stiffness in the muscles and joints. Stretching exercise can help to reduce the tightness in the joints surrounding muscles.
It is only problematic and a matter of concern when your joints pop from the area of the previous injury. If a ligament heals improperly, then also it may pop when you move. Other than that, joints may also pop when with age. The knee generally is the noisiest, but sometimes even your hip, shoulder, neck and spine may pop.
Can it be linked to Osteoarthritis?
Osteoarthritis is chronic and the most common type of arthritis, affecting millions of people worldwide. A person develops this condition when the protective cartilage present at the end of the bone wears down. The condition mostly affects joints in your hands, knees, hips and spine. This leads to problems like pain, stiffness, tenderness, loss of flexibility and swelling in the muscles. Creaking and popping of bones are not generally associated with this bone condition. But in some cases, osteoarthritis may lead to cracking, or popping sounds in or around the joint.
Is cracking your joints bad?
Cracking your knuckles or other joints isn’t “bad,” but it may be annoying to the people around you if you do it frequently. In rare cases, if you’re cracking a joint too hard, such as in your back, you could injure yourself by pinching a nerve or straining a muscle.
According to a small 2011 study, the cracking process can give you a physical feeling of relief from pressure, whether you’re doing it yourself or having a chiropractor manipulate a bone.
The common myth that you’ll get arthritis in your hands if you crack your knuckles has proven to be just that — a myth — by another 2011 study. Studies have shown that knuckle cracking doesn’t thin your cartilage and isn’t likely to lead to osteoarthritis.
Tips to stop cracking your joints
Mindfulness If you have a habit of cracking your knuckles (or another joint) and want to stop, a first step is mindfulness. Keep track of when and possibly why you crack your knuckles, neck, or back.
Move more: A simple solution may be to move more. If you sit or stand a lot in one position, you can get stiff and crack your joints to help the stiffness. Take frequent breaks to move around. Aim to get up at least every half-hour if you sit at a desk all day.
Gentle stretching Another solution is gentle stretching, which can move the synovial fluid around and lubricate your joints. There are dynamic and static stretches for all your joints. Here are some stretches for your hands.
Stress relief If stress relief is involved in your joint cracking, try other calming measures, such as deep breathing, meditation, or a stress ball or fidget toy.
Exercise Try to increase your exercise time to 150 minutes per week. Choose activities that suit your age and lifestyle. Any physical activity, such as housework, gardening, or short walks can be part of your exercise routine.
When to seek care
When joint cracking is accompanied by pain, swelling, or loss of mobility, it’s time to consult a medical professional. It could be a sign that you’ve damaged your cartilage, torn a ligament or tendon, or pinched a nerve in your back. In some cases, it could be a symptom of osteoarthritis or rheumatoid arthritis.
It’s best to find out and treat the underlying condition sooner for the best possible outcome.
The bottom line
Cracking or popping a joint is very common and usually not a symptom of disease. It shouldn’t be a source of worry, unless you have pain or swelling. Then it’s best to contact a health professional to determine the cause.
Theories about the physical mechanisms involved in bone cracking are in dispute.
If your bone cracking is excessive, and you want to stop, there are remedies to try. The chief advice of orthopedists is to move more and get your synovial fluid moving.
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