Cracking your knuckles can feel good, or it might be one of those things you find super annoying to hear someone else do. But it also might make you think − is this safe? Especially for those who frequently crack their knuckles, it can bring up concerns about long-term damage like arthritis.
It’s a common habit, too, with between 25-45% of people voluntarily cracking their knuckles.
Dr. Annalise Calo, physical therapist at WAVE Physical Therapy & Pilates in Cincinnati, said people crack their knuckles for a variety of reasons, whether out of habit, due to stress or because their hands just feel stiff.
Here, Calo breaks down whether cracking or popping your knuckles can be damaging or even lead to arthritis.
What’s Happening in Your Joints When You Crack Your Knuckles?
“When someone cracks their knuckles, the joint being ‘popped’ is being distracted, or stretched,” Calo said. “The pressure inside the joint drops, a gas cavity forms, and the result is that audible crack. Manipulating or popping a joint creates temporary mobility gains, relaxes the muscles surrounding the joint and activates the joint receptors.”
She adds: “Popping a joint can help with relaxation of the muscles around the area temporarily and may be giving some small level of relief.”
Can Cracking Knuckles Lead to Medical Problems?
Multiple studies over a significant amount of time have repeatedly shown there is little to no risk or connection between popping knuckles and arthritis or any other long-term health problem.
One of the most frequently cited studies in similar research shows no correlation between cracking knuckles and arthritis. In one 2017 study of a very small group, researchers found some thickening of the metacarpal head cartilage in knuckle crackers, which may impact osteoarthritis. But scientists felt larger studies were necessary to better understand the correlation.
What to Know if You Are a Frequent Knuckle Cracker
“Cracking your knuckles is not considered a dangerous activity, despite the common belief that it leads to arthritis or joint damage,” Calo said. “There are no long-term benefits or harms from cracking your knuckles.”
Still, some people are concerned it will cause arthritis, but that’s not true. “Arthritis has many root causes, including genetics, macrotrauma and repetitive microtrauma. Cracking your knuckles temporarily creates joint space, whereas arthritis is a compression of the joint. For that exact reason, there is no correlation between the two,” she said.
So, take this off your list of things to worry about, and enjoy one of the small pleasures of life, if you like to pop your joints. But as always, talk to your doctor if it becomes painful, Calo said.
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