Is Cracking Your Joints Harmful?

Close-up of hands pressing knuckles together to crack them

Person cracking the knuckles of one hand

Many people have a habit of cracking their joints frequently. In fact, by some estimates between 25% and 54% of people do it, much to the dismay of everyone around them. People who witness it often warn that the habit causes joint damage or even arthritis. But is there really any truth to this warning from onlookers? Is cracking your knuckles really harmful, or is that just a myth?

Here are some facts about joint cracking:

  • The joints that most commonly make a sound are the knuckles, knees, ankles, back, and neck.
  • The easiest joints to crack are the interphalangeal and metacarpophalangeal joints in the fingers.
  • The popping sound is believed to be gas bubbles bursting in the synovial fluid that surrounds the joints.
  • Cracking sounds can also be caused by tendons snapping over a joint.
  • It usually takes about 25-30 minutes before the same joint can be cracked again.
  • Imaging studies suggest gas bubbles can remain in the synovial fluid for up to 20 minutes after cracking.
  • Researchers have not found evidence that joint cracking causes arthritis.
  • Some studies have reported that frequent knuckle crackers show more hand swelling and weaker grip strength, though findings across studies vary.

Cracking Your Joints

Cracking your joints has not been linked to a higher incidence of arthritis, but it may cause problems in other ways. Most commonly, cracking joints has been associated with strain on the ligaments surrounding the joints and, less often, with dislocation of tendons and other soft tissue injuries. People who frequently crack their knuckles have also been reported to experience more hand swelling and lower grip strength.

So while the old wives’ tale that cracking your joints causes arthritis does not hold up, there may still be downsides to the habit. It can be hard on your joints and the surrounding soft tissue, so it is worth breaking the habit if you can. If you are looking for relief from stiffness, there are several gentle stretches that can help loosen up the joint instead — and a physical therapist can show you which ones suit you best.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results vary. Consult your healthcare provider before beginning any new supplement.