We’ve all heard the “snap, crackle, pop” from the Rice Krispies commercial, but it can often be alarming to hear that sound from your body. Your ankles may pop when you get out of bed in the morning, or you may develop a habit of cracking your knuckles. But what effect does that have on your joints? Are the horror stories true? Will you incur permanent damage over time?
If you’re a serial knuckle cracker, don’t panic - in most cases, the cracks and pops in joints are entirely normal, especially with the changes they endure as we age. It is vital, however, to maintain the health of your joints through consistent movement. We tell our physical therapy and wellness clients at EW Motion Therapy that “motion is lotion,” and that is true to some extent - the more you move, the better. Even if you choose not to pursue physical therapy or wellness with us, we still want to educate you on joint health and why pops are primarily regular.
This article discusses the bodily processes behind clicking and popping joints, whether you should be concerned, and some ways you can decrease the noise. With this information, you can continue your daily routine and seek treatment if needed.
What does joint clicking/popping mean?
To properly assess the risk involved, we must distinguish between a joint popping and a joint clicking. Let’s go through each and define the differences.
If you’re like most people, your knuckles and ankles pop pretty often. There is usually a buildup of nitrogen gas in the tissue that holds the joint surfaces together, also known as the joint capsule. Our joints pop when we release that nitrogen gas. So no, popping your knuckles will not directly cause arthritis. It can cause a decrease in muscle tone over time, as the nitrogen gas released causes the muscle to relax, allowing the joint to have a greater range of motion. Additionally, the pops release endorphins, which is why they are a pleasurable sensation.
On the other hand, you may experience clicking in your shoulders or ankles, which might not be as harmless. If your joints are not properly aligned, tendons or ligaments can rub against a bony surface, causing friction and producing a clicking sound. If you hear a clicking sound every time you move your shoulder or ankle in a certain way, this may indicate a misalignment that could wear down the bony surface over time.
Should I be concerned about joint clicking or popping?
For the most part, as we discussed, joint popping is typically harmless. You should seek medical attention if you begin having pain with joint popping, since this is the first sign that something could be wrong. Then, if you have any inflammation or its cardinal signs (swelling, pain, redness, heat), you should get those areas checked out.
For clicking, you could seek physical therapy to help restore function, but you do not have to worry about it if it is not causing you pain. However, you should see a doctor or physical therapist if the clicking is causing you pain and/or inhibiting your movement. For example, if clicking in your shoulder prevents you from reaching for a cup on a high shelf, you should get help from your orthopedist and/or physical therapist to restore your range of motion.
What are the best ways to help?
Now you know more about joint clicking and popping, and when it can become a problem. Popping can become annoying over time, so if you want to reduce it, physical therapy can help with exercises that stretch, strengthen, and correct your posture. For the most part, however, motion is lotion, and continuing to use the joint should help you stay strong, flexible, and moving efficiently.
Many people experience snaps, crackles, and pops in their joints, and while it is funny to think of your joints like Rice Krispies, it is vital to stay moving so your body can continue to move as it should. We help our clients move better every day at EW Motion Therapy, and we consider it a privilege to do so. If you want to learn more about physical therapy, check out our Q&A at the button below.
