Why Do My Joints Crack So Much? Causes, Risks, and When to Worry
Verified By
KIMS-SUNSHINE
Specialist,
17 February, 2025
Many of us turn 30 and then wake up to cracking or popping joints, though a lot of people complain about it even when they are much younger. Don’t worry- cracking your knuckles or joints often will NOT cause arthritis. It is much rather due to a seemingly silly reason- gas molecules get released into the synovial fluid which lubricates your joints and helps make movement a smooth affair. This phenomenon has been termed ‘crepitus’ – which is the Latin term for ‘rattle’. Though it is a common occurrence that all of us have dealt with, it has only recently been studied and understood in greater detail. With cool imaging techniques being found these days, it has been found that it does NOT cause arthritis. Let us learn more about why our joints seem to ‘pop’ or ‘crack’ in the first place.
Causes Of Excessive Joint Popping And Cracking
Let us look at the 3 major causes for the popping and cracking that you may hear, when you move about-
- Arthritis- obviously, but this affects the older folk most of the time, unless there is gout or an autoimmune component present, in which case- symptoms may be seen much earlier.
- The loss of cartilage- but this is again associated with wear and tear. Most of us will deal with this level of loss only when we are much older, though these symptoms may be seen in people who engage in manual labour.
- When your muscle fibres stretch and contract and pull on the joints and bones- then you may hear popping or cracking sounds. This is totally normal too.
Does Cracking Joints Lead to Long-Term Damage?
Cracking of joints can have one of two possible explanations – where gas bubbles formed in the synovial fluid due to movement pop. This fluid contains carbon dioxide, oxygen and nitrogen. But another study has said that it is due to the formation of a gaseous cavity due to the separation of the two joint surfaces and not due to the popping of the bubbles. Though it is harmless, it can be pretty annoying for other people when you keep trying to crack your knuckles or back or your neck from side to side. Plus, if you overdo it, you could pinch a nerve in the process- which means actual pain. The gas is thought to be formed when there are long bouts of inactivity. So, try to move around more and you should be fine.
Can Hypermobility Cause Joint Cracking?
Yes, this is a mild effect associated with hypermobility- where someone is able to bend or move their joints way more freely than normal people. The sound is commonly noticed when someone tries to ‘adjust’ their joints. Whatever the case, you don’t need to worry too much about this curious occurrence.
When Should I Be Concerned About My Joints Making Noise?
You should be worried about joint cracking or popping only when there is some degree of pain, swelling or immobility involved in the process. Pain can signal a torn ligament or tendon, damaged cartilage, or even a pinched nerve. These symptoms are however common if you have some form of arthritis.
Conclusion
Some of the best supplements for joint health and flexibility include- consuming spices like pepper, turmeric or other anti-inflammatory agents, Omega-3 fatty acids, methylsulfonylmethane, glucosamine, Vitamin D, C and A, chondroitin- are all good for you. But not all at the same time. Talk to your doctor about what will work best for you. Also, try to make changes to your daily routine if you lead a mostly sedentary lifestyle- like moving around more often, stretching and going for walks or a swim for example. The bottom line is this- don’t worry at all about this condition, unless you have pain, swelling or some other issue. But, if you crack your joints too much and find it annoying, then you should try to be more mindful and see how you can distract yourself, so you don’t give in to this repeated, but kind of useless urge.
