Why Joints Crack & Pop: Causes, Safety, & When to Worry
This podcast delves into why joints crack and pop, a common occurrence medically termed crepitus. It explains that these sounds are often caused by gas bubbles forming and releasing in the synovial fluid that lubricates the joints, or by ligaments and tendons stretching and moving over bony structures.
The sources emphasize that cracking knuckles is generally considered safe and does not cause arthritis. Similarly, self-cracking the neck or back is usually harmless, though professional adjustments should be left to licensed chiropractors or physical therapists, acknowledging a very small, rare risk of stroke with neck manipulation. There is no evidence that cracking the neck or back causes disc degeneration.
Key indicators to worry and seek medical care include pain, swelling, or potential fluid build-up accompanying the cracking. These symptoms might signal an underlying problem like osteoarthritis (due to cartilage wear and tear), bursitis, meniscus or ligament injuries, or plica syndrome. Constantly feeling the need to crack a joint due to chronic stiffness or tension could also be a sign to consult a doctor.
To help prevent or manage joint noises, the overview recommends staying active and engaging in regular exercise (as "motion is lotion"), gentle stretching, and maintaining good posture. Other remedies for pain include massage, heat, or cold. Some individuals may crack joints as a self-soothing mechanism for anxiety, which can be addressed with mindfulness strategies or professional help.
0.000000 6.100000 Welcome to everyday explained your daily 20-minute dive into the fascinating house and wise of the world around you.
6.100000 11.080000 I'm your host, Chris, and I'm excited to help you discover something new. Let's get started.
11.080000 16.360000 You know that feeling, right? You stand up, maybe you've been sitting for a bit, and... pop.
16.360000 22.860000 Your knee just lets out this little sound. Or, you know, you turn your head, and there's that kind of satisfying crack.
22.860000 24.460000 Yeah, happens all the time.
24.460000 26.160000 It's almost universal, isn't it?
26.160000 31.240000 Knuckles after typing, ankles, when you rotate them, we've all heard our bodies make these noises.
31.240000 32.240000 Absolutely.
32.240000 40.040000 And it always makes you wonder, just for a second, maybe even gives you a tiny bit of alarm.
40.040000 42.920000 Like, what was that? And is it... is it bad?
42.920000 48.460000 It's a totally natural reaction. That sudden sound, yeah, it can definitely make you think, "What on earth just happened in there?"
48.460000 51.920000 Exactly. So today, let's do a deep dive into this.
51.920000 57.400000 We're going to try and peel back the layers on this common body mystery, joint cracking.
57.400000 58.360000 Sounds good.
58.360000 64.080000 Our mission, really, is to figure out what's actually causing these noises, these pops and clicks.
64.080000 64.580000 Yeah.
64.580000 69.480000 And, you know, settle it. Are they just harmless little quirks? Or are they maybe a sign of trouble?
69.480000 72.920000 And importantly, for you listening, what you can actually do about them, if anything.
72.920000 76.080000 This isn't just a satisfying scientific curiosity.
76.080000 80.680000 It's about getting some insight into your own bodies. Well, it's unique soundtrack.
80.680000 83.680000 Maybe even settling some old family arguments, sorry, grandma.
83.680000 86.680000 Exactly.
86.680000 90.280000 It should be pretty interesting. Lots of surprising stuff in here, I think. Who knew...
90.280000 93.040000 Treads could be so... dramatic.
93.040000 94.520000 They have their moments.
94.520000 96.440000 Okay, so let's get into it.
96.440000 99.280000 What's behind these sounds? We all hear them, but...
99.280000 103.480000 Is there a fancy scientific name for this joint symphony?
103.480000 106.240000 There is, it's called Crepatis.
106.240000 111.560000 Sounds a bit, maybe, intense, but it just comes from the Latin for "To Rattle."
111.560000 112.800000 Crepatis, okay.
112.800000 116.840000 And the key thing here is that Crepatis is, well, it's perfectly normal, super common, actually.
116.840000 120.840000 It happens across all ages, though you might notice it a bit more as we get older.
120.840000 123.160000 But really, it's just part of how the body works.
123.160000 127.480000 And the main cause, when everyone sort of talks about, that's the gas bubbles, right, and the joint fluid.
127.480000 132.320000 That's the leading theory, yeah. Tiny pockets of gas forming within the synovial fluid.
132.320000 134.600000 That's the stuff that lubricates your joints.
134.600000 136.800000 Like, uh, engine oil for your body.
136.800000 139.800000 Exactly like that. Keep things moving smoothly.
139.800000 144.840000 And for ages, scientists actually debated what caused the sound itself.
144.840000 146.960000 The old idea was the bubbles bursting.
146.960000 151.360000 Ah, okay, but then science, you know, stepped in with some cool imaging.
151.360000 153.240000 I heard about a study in 2015.
153.240000 155.560000 Yes, that's where it got really interesting.
155.560000 159.320000 They used real-time imaging, and it turns out the noise isn't the bubble bursting.
159.320000 160.040000 No, but...
160.040000 165.080000 It's the creation of a cavity, a little pocket of negative space forming in the fluid when
165.080000 166.280000 you stretch the joint out.
166.280000 167.600000 Wow, okay.
167.600000 169.680000 So the bubble forming, not popping.
169.680000 170.680000 Precisely.
170.680000 171.880000 The formation makes the sound.
171.880000 175.200000 And that also explains why you can't just crack the same joint again right away.
175.200000 176.200000 Right.
176.200000 177.200000 You had to wait.
177.200000 178.200000 Yeah.
178.200000 181.600000 It takes a bit of time for the gases, mostly nitrogen, oxygen, carbon dioxide, to dissolve
181.600000 184.120000 back into the fluid before you can form another bubble.
184.120000 185.120000 Okay.
185.120000 186.120000 No instant reset button, then.
186.120000 187.120000 That makes total sense.
187.120000 188.120000 Yeah.
188.120000 189.120000 But it's not just bubbles.
189.120000 191.800000 Are there other common reasons for clicks and pops?
191.800000 194.280000 No, not just bubbles, absolutely.
194.280000 196.680000 Another big one is ligaments and tendons moving around.
196.680000 197.960000 The connected tissues.
197.960000 198.960000 Exactly.
198.960000 206.200000 Those strong, stretchy bands that can sometimes snap or flick over bony bits as your joint moves.
206.200000 209.360000 Think ankles or knees sometimes giving a soft click.
209.360000 210.920000 Like a rubber band snapping, sort of.
210.920000 212.360000 Yeah, that's a good analogy.
212.360000 214.480000 A much softer version, usually.
214.480000 217.800000 And I read about something else that sounded kind of weird.
217.800000 221.360000 Then and muscle fascia, separating.
221.360000 222.760000 That sounds a bit dramatic.
222.760000 225.840000 It does sound dramatic, but it's usually totally normal.
225.840000 231.040000 Think of fascia as this thin, slippery layer between your skin and muscles.
231.040000 235.040000 Sometimes a quick movement, especially maybe on your back or shoulder, can create a little
235.040000 236.520000 negative pressure.
236.520000 239.880000 It momentarily pulls those layers apart with an audible pop.
239.880000 240.880000 Huh.
240.880000 242.720000 So is that negative pressure thing again like the bubbles?
242.720000 243.720000 Very similar mechanism.
243.720000 244.720000 Yeah.
244.720000 247.640000 Creating a brief separation in a normally sealed space.
247.640000 250.400000 And our bodies are just full of these little pressure tricks.
250.400000 253.920000 And you mentioned age before, how does that increase the noise?
253.920000 254.920000 It does tend to.
254.920000 259.000000 As we get older, the cartilage in our joints, that smooth cushion, can naturally wear down
259.000000 260.000000 a bit.
260.000000 262.720000 This can make the joint surfaces a little rougher.
262.720000 265.800000 So you might get more noise as things rub together.
265.800000 270.280000 But again, crucially, if there's no pain, it's generally not something to worry about.
270.280000 271.520000 Just normal wear and tear.
271.520000 272.520000 Okay.
272.520000 273.520000 Good to know.
273.520000 275.120000 Can we just talk about the volume for a sec?
275.120000 278.640000 I was actually shocked when I read how loud these cracks can be.
278.640000 281.000000 Oh, they can be startlingly loud.
281.000000 283.960000 We're talking up to 83 decibels sometime.
283.960000 284.960000 Seriously?
284.960000 285.960000 What's that comparable to?
285.960000 288.200000 Well, think about a running garbage disposal.
288.200000 291.120000 Or maybe a diesel truck going past about 40 miles an hour.
291.120000 292.120000 It's significant.
292.120000 293.120000 Wow.
293.120000 295.400000 Yeah, chiropractors sometimes even warn patients, you know.
295.400000 299.440000 This might be loud, especially if it's a neck adjustment right near your ears.
299.440000 300.440000 I bet.
300.440000 302.280000 That puts a whole new perspective on it.
302.280000 303.280000 Okay.
303.280000 305.760000 The million dollar question.
305.760000 310.840000 The one everyone's mom or grandma has waited on is cracking your joints actually bad for
310.840000 311.840000 you.
311.840000 312.840000 Let's start with knuckles.
312.840000 313.840000 Right.
313.840000 315.840000 Well, good news for the habitual crackers out there.
315.840000 319.680000 You can finally tell everyone the science is pretty clear on this one.
319.680000 320.680000 Yeah.
320.680000 321.920000 Studies have looked at this again and again.
321.920000 328.400000 There's just no solid scientific link between cracking your knuckles and getting osteoarthritis
328.400000 329.400000 later in life.
329.400000 331.720000 So the arthritis thing is mostly a myth?
331.720000 336.520000 Largely, yes, despite what we've all heard, people who crack their knuckles regularly don't
336.520000 339.520000 seem to have higher rates of arthritis in those joints.
339.520000 343.680000 And wasn't there that one doctor who did his own like really long experiment?
343.680000 347.480000 Ah, Dr. Donald Unger, yes, that's a fantastic story.
347.480000 353.360000 For over 50 years, he cracked the knuckles on only his left hand, left the right hand alone.
353.360000 354.360000 50 years.
354.360000 355.360000 That's dedication.
355.360000 356.360000 Yeah.
356.360000 357.360000 And the result.
357.360000 358.360000 Absolutely no difference.
358.360000 360.880000 No more arthritis in the cracked hand than the unc cracked one.
360.880000 361.880000 No, okay.
361.880000 362.880000 It's an anecdote, just one person.
362.880000 363.880000 Yeah.
363.880000 364.880000 And of one.
364.880000 365.880000 Exactly.
365.880000 369.360000 But it's a pretty compelling one that resonated with a lot of people and lines up with the larger studies.
369.360000 374.000000 There's some very weak debated research hinting at maybe minor hand swelling or slightly
374.000000 376.880000 reduced grip strength and habitual crackers.
376.880000 380.320000 But most experts really don't think long-term damage is likely at all.
380.320000 383.520000 Okay, so knuckles seem mostly off the hook.
383.520000 385.720000 What about cracking your neck or back?
385.720000 389.360000 That feels, I know, a bit riskier, closer to the spine and all that.
389.360000 391.680000 Is occasional self cracking okay there?
391.680000 395.620000 Generally yes, occasional self cracking of the neck or back is usually considered safe.
395.620000 398.880000 You're not actually knocking bones out of place or anything like that.
398.880000 399.880000 Right.
399.880000 400.880000 But, and this is important.
400.880000 405.280000 If you're looking for adjustments because of ongoing pain or stiffness, definitely see
405.280000 409.320000 a licensed professional, a chiropractor, a physical therapist.
409.320000 414.440000 Leave the serious manipulation to the pros, make sense.
414.440000 419.080000 But even with professionals, I've heard whispers of rare risks, especially with neck
419.080000 420.080000 adjustments.
420.080000 425.520000 Yes, it's important to acknowledge, very, very rarely, certain high-velocity neck adjustments
425.520000 429.600000 done by professionals have been associated with an extremely small risk of pairing an
429.600000 431.200000 artery or even stroke.
431.200000 432.200000 Wow.
432.200000 433.200000 Okay.
433.200000 434.200000 It is incredibly rare.
434.200000 435.200000 Let me stress that.
435.200000 437.720000 And it's vital to tell your practitioner if you have any known rich factors like certain
437.720000 439.360000 vascular conditions.
439.360000 444.920000 But for typical self cracking, there's zero evidence it leads to things like degeneration.
444.920000 445.920000 That's really good to hear.
445.920000 450.120000 Very reassuring for most of us, just doing the occasional neck twist.
450.120000 455.360000 So if it's generally not harmful, why do we do it?
455.360000 457.480000 Why does it feel so darn good sometimes?
457.480000 458.480000 Hmm.
458.480000 459.480000 Good question.
459.480000 464.920000 Part of it is likely psychological, that feeling of release, maybe a bit of a placebo effect.
464.920000 469.640000 But there seems to be a physiological component too, possibly involving dopamine.
469.640000 473.920000 Like dopamine, like the reward chemical from cracking my knuckle.
473.920000 475.840000 It sounds wild, right?
475.840000 480.840000 But the theory is that the force involved in creating that bubble, that cavity, might stimulate
480.840000 482.840000 sensory receptors in the joint.
482.840000 483.840000 Okay.
483.840000 485.920000 These receptors send signals, information up to the brain.
485.920000 489.080000 And apparently, the brain just loves getting information, so it might release a tiny
489.080000 490.680000 hit of dopamine as a reward.
490.680000 491.680000 That's amazing.
491.680000 493.680000 A little neurochemical treat for popping a joint.
493.680000 494.680000 Whatever feels satisfying.
494.680000 497.480000 And it also feels like it increases your range of motion too, right?
497.480000 499.400000 Like you feel looser afterwards.
499.400000 500.400000 Exactly.
500.400000 502.160000 That's another key part of the feel-good factor.
502.160000 506.520000 Cracking can temporarily increase the joint's range of motion, contributing to that sensation
506.520000 509.480000 of relief or flexibility, so it's kind of a mix of things.
509.480000 510.480000 Okay.
510.480000 514.920000 So most props and cracks are just noisy body mechanics, normal stuff.
514.920000 516.440000 But when should we worry?
516.440000 521.060000 What are the definite red flags that mean, okay, time to pay attention to this sound?
521.060000 524.960000 The absolute number one, clearest red flag is pain.
524.960000 525.960000 Simple as that.
525.960000 526.960000 Pain.
526.960000 531.640000 If the cracking sound comes with pain, that's your body signaling something isn't right.
531.640000 535.280000 Painting is cracking, usually harmless, painful cracking.
535.280000 537.920000 That needs investigating by a doctor or physio.
537.920000 538.920000 Got it.
538.920000 540.920000 Pain is the game changer.
540.920000 544.360000 So a quiet pop, probably fine, an outro pop, get it checked.
544.360000 545.960000 What else besides pain?
545.960000 546.960000 Any other warning signs?
546.960000 550.460000 Yeah, definitely look out for swelling or obvious fluid build up around the joint that's
550.460000 551.460000 cracking.
551.460000 552.460000 That's another sign, something's up.
552.460000 553.460000 Okay.
553.460000 554.460000 Swelling makes sense.
554.460000 556.520000 Also, consider the feeling around the cracking.
556.520000 560.440000 If you constantly feel this need to crack a joint, like there's persistent stiffness or
560.440000 565.400000 pressure, the only cracking seems to relieve or if the joint feels kind of stuck.
565.400000 570.000000 That could indicate your body isn't quite coping with the stresses being placed on it.
570.000000 574.920000 Maybe an underlying imbalance or issue that needs addressing rather than just cracking
574.920000 575.920000 it all the time.
575.920000 580.080000 So it's not just the sound itself, but like a compulsion to make the sound because something
580.080000 581.080000 feels wrong.
581.080000 582.080000 Exactly.
582.080000 586.240000 Or if, as you mentioned, cracking the joint doesn't actually restore that comfortable
586.240000 590.040000 range of motion or relieve the feeling of tightness.
590.040000 592.440000 That's another sign, something more might be going on.
592.440000 593.440000 Okay.
593.440000 599.520000 And what sort of underlying medical issues could cause painful cracking?
599.520000 600.880000 What are doctors looking for then?
600.880000 602.400000 Well, it could be a range of things.
602.400000 606.720000 Maybe bursitis that's inflammation in those little fluid sacks that cushion the joints,
606.720000 611.240000 or especially in the knee, things like meniscus tears, which is cartilage damage or ligament
611.240000 612.240000 injuries.
612.240000 613.240000 Ouch.
613.240000 614.240000 Definitely, ouch.
614.240000 618.440000 Ostearthritis, where the cartilage wears down significantly causing bone-on-bone rubbing,
618.440000 622.260000 but often comes with a painful grinding or cracking.
622.260000 627.120000 And sometimes, a less common thing called plecasendrum, which is inflamed tissue inside
627.120000 628.120000 the knee.
628.120000 632.840000 So, quite a few possibilities, but they all tend to involve that key ingredient, pain.
632.840000 633.840000 Precisely.
633.840000 637.280000 Pain is the primary indicator that the crepidus isn't just noise.
637.280000 638.280000 Okay.
638.280000 639.280000 Really clear.
639.280000 641.120000 Now, let's switch gears a bit.
641.120000 645.120000 How can we keep our joints happy and maybe quiet them down a bit?
645.120000 649.200000 What are the best ways to manage joint health overall?
649.200000 654.280000 One of the absolute best things you can do, fundamental, really, is stay active.
654.280000 655.280000 Keep moving.
655.280000 656.960000 Ah, the old motion is lotion idea.
656.960000 657.960000 That's exactly it.
657.960000 658.960000 I love that phrase.
658.960000 662.740000 The more you move, the more your body naturally lubricates those joints.
662.740000 666.720000 When you're sedentary, that sonovial fluid doesn't circulate as well.
666.720000 669.080000 Activity gets it flowing, keeping things healthier.
669.080000 670.080000 Motion is lation.
670.080000 671.080000 Yeah.
671.080000 672.080000 It's catchy and makes sense.
672.080000 673.080000 What kind of movement are we talking about?
673.080000 674.080000 Anything specific.
674.080000 675.600000 Even mix is usually best.
675.600000 677.160000 Arobic exercise is great.
677.160000 681.680000 Things like swimming or water or aerobics are fantastic because they're low impact.
681.680000 686.440000 Strength training is vital for supporting the joints, balance exercises too.
686.440000 690.760000 Even things focusing on proprioception that's your sense of where your body is in space
690.760000 692.800000 helps stabilize joints.
692.800000 696.120000 And of course, gentle stretching for the joints and the muscles around them.
696.120000 697.960000 So a well-rounded approach.
697.960000 699.480000 It's not just one thing.
699.480000 702.240000 And what about paying attention to our environment or habits?
702.240000 703.240000 Super important.
703.240000 705.000000 Look at your daily routines.
705.000000 707.480000 How's your posture when you sit or stand?
707.480000 709.160000 How are you holding your phone?
709.160000 711.200000 Is your computer screen at the right height?
711.200000 712.720000 The little things, yeah.
712.720000 717.040000 Tiny adjustments there can make a huge difference in reducing strain and that feeling like
717.040000 719.600000 you need to crack your neck or back.
719.600000 723.480000 And obviously, if you play sports, we're the right protective gear.
723.480000 725.480000 Preventing injuries in the first place is key.
725.480000 726.480000 Good point.
726.480000 728.120000 Prevention is better than cure.
728.120000 732.480000 Now, what if someone wants to stop cracking their joints?
732.480000 736.120000 Maybe it drives their partner crazy or they feel it's become a nervous habit.
736.120000 737.920000 Any tips for breaking the cycle?
737.920000 740.720000 First step is often understanding why you're doing it.
740.720000 744.720000 Is it just a habit or is it maybe linked to stress or anxiety?
744.720000 747.840000 Sometimes cracking becomes a kind of self-suiting mechanism.
747.840000 749.240000 Ah, interesting.
749.240000 751.400000 Like a physical tick for emotional reasons.
751.400000 752.400000 Exactly.
752.400000 757.240000 If you can identify those triggers, maybe manage the underlying anxiety or stress the urge
757.240000 759.040000 to crack might lessen.
759.040000 760.040000 Okay.
760.040000 761.040000 So understand the why?
761.040000 762.040000 Then what?
762.040000 763.760000 Just try diverting that energy.
763.760000 769.040000 Find something else to do with your hands, a fidget toy, a stress ball, or try mindfulness
769.040000 773.120000 techniques like deep breathing or meditation when you feel the urge.
773.120000 775.840000 It's about finding a replacement behavior.
775.840000 776.840000 Distraction and diversion.
776.840000 777.840000 Got it.
777.840000 781.760000 And if you're really struggling to stop on your own, don't hesitate to seek help.
781.760000 787.160000 A therapist, particularly one trained and habit reversal therapy, can be really effective.
787.160000 789.160000 Good to know there are options.
789.160000 793.160000 And just quickly, for minor neck or back aches, instead of cracking, what are some simple
793.160000 794.160000 home remedies?
794.160000 796.200000 Oh, basic things can help a lot.
796.200000 799.400000 Gentle massage, maybe gets someone to give you a back rub.
799.400000 804.200000 A playing heat, like a heating pad or cold packs, can also provide relief.
804.200000 807.120000 Sometimes that's enough to ease the tension without needing the crack.
807.120000 808.120000 Right.
808.120000 811.240000 And I guess for those more serious conditions, you mentioned, like the plikas syndrome or
811.240000 816.000000 meniscus tears, if things don't get better with therapy and stuff, surgery is sometimes
816.000000 817.000000 an option.
817.000000 822.000000 Yes, in some cases, if non-surgical treatments haven't worked, surgery might be considered,
822.000000 826.560000 but that's usually further down the line after trying other less invasive approaches first.
826.560000 827.560000 Okay.
827.560000 833.120000 So wrapping this all up then, this deep dive into our internal symphony, the main takeaway
833.120000 839.080000 seems to be, most joint cracking is just normal, usually harmless background noise.
839.080000 840.080000 That's the core message, absolutely.
840.080000 842.200000 It's a common physiological thing.
842.200000 845.640000 Your body's unique soundtrack often sounds way more alarming than it actually is for
845.640000 846.640000 the joint itself.
846.640000 849.440000 The crucial thing the filter we could use is pain.
849.440000 850.440000 Right.
850.440000 851.440000 Exactly.
851.440000 852.440000 That's a decider.
852.440000 856.120000 If there's no pain, no significant swelling, no constant feeling of pressure or being
856.120000 861.320000 stuck that needs cracking, then your joints are probably just doing their bubbly, stretchy,
861.320000 863.800000 tendon flicking thing and they're likely fine.
863.800000 867.720000 So the call to action for everyone listening is, "Do you need to your body, yes, but focus
867.720000 871.480000 more on how it feels any discomfort rather than just the noise itself?"
871.480000 872.480000 Perfect summary.
872.480000 874.680000 And here's a little something to mull over.
874.680000 880.560000 Did you know that some animals, like antelopes, apparently use knee-clicking quite deliberately?
880.560000 881.560000 It's true.
881.560000 886.020000 It's thought to be a way they signal their fitness, their strength, kind of like showing off
886.020000 889.280000 their fighting prowess to rivals.
889.280000 890.280000 How about that?
890.280000 895.640000 So maybe, just maybe, those pops and cracks from your joints aren't some kind of flaw.
895.640000 900.920000 Perhaps they're just a quirky, audible sign of your own resilience, your ability to move
900.920000 901.920000 through the world.
901.920000 903.600000 A nice way to think about it.
903.600000 905.080000 Maybe something to consider.
905.080000 922.480000 Keep listening to your body, everyone, and we'll catch you on the next Deep Dive.