4 Potential Reasons Why Your Joints Crack and Pop

Usually, escaping gases and tight ligaments cause joints to crack and pop. However, arthritis and injuries can also cause these sounds.

Cracking and popping noises are sometimes just gas bubbles bursting within the synovial fluid that surrounds the joint.

This fluid is full of gases like oxygen, nitrogen, and carbon dioxide, and can be released when you crack a joint like your knuckles.

Cartilage acts as a cushion between the bony surfaces of your joints. Joints may make noise as the cartilage wears away and bones rub against one another.

You might hear the sound of your ligaments and tendons stretching and releasing. You may hear a crack or pop as joints return to their original position after shifting slightly.

You may have tight muscles or tendons if you hear cracking or popping sounds when you repeatedly move the joint. The soft snapping or clicking sound may be from tight muscles or tendons moving over a bony structure.

Most causes of joint cracking and popping aren’t painful, but you might experience pain if the cracking or popping is associated with:

• Bursitis: The bursa, the padding between the bones of your joints, swells with fluid, which can cause painful joint popping.
• Meniscus or ligament injuries: Injuries to the meniscus (cartilage) between your shin and thigh bones or ligaments (connective tissues) between bones may cause painful, cracking joints.
• Meniscus root tears: Tears in the meniscus can cause popping joints.
• Osteoarthritis (OA): This type of arthritis can cause decreased cartilage and painful, swollen joints.
• Plica syndrome: This disorder results in front-of-knee pain due to an inflamed plica, the tissue within your knee.

No studies have shown that cracking your knuckles or other joints causes arthritis.

This doesn’t mean it’s totally safe to crack your knuckles. It is possible to lose grip strength and experience swollen hands from habitual cracking.

Moving is one of the best ways to prevent your joints from making noise or becoming damaged. Regular exercise helps keep your muscles strong, which also supports your joints.

Several types of exercise can help with types of arthritis, especially osteoarthritis in the knee, including:

• Aerobic exercise
• Aquatic exercise
• Balance training
• Neuromuscular exercise, which may include core and plyometric moves to improve balance and joint stability
• Proprioception training, which includes balance exercises
• Strength training

Gently stretching the affected joint and surrounding muscles can also reduce cracking and popping. Wearing proper gear, especially if you play sports, can protect your joints and prevent joint-related injuries.

Physical therapy and bracing can be helpful for people with OA. Surgery might be required for plica syndrome or for meniscus tears that do not resolve with non-surgical treatments.

Joint sounds like cracking and popping are generally not a cause for concern, especially if you don’t have any pain or other symptoms.

It is best to see a healthcare provider whenever you have pain, swelling, or fluid buildup associated with popping or cracking joints. They can help you figure out the cause and develop a treatment.