There is no evidence that joint clicking is dangerous or causes arthritis.
Many of us have joints that creak. Your knees creak when climbing stairs, your neck cracks when you stretch, and your knuckles seem to crack almost instantly. These sounds can be frightening and are often attributed to aginginjury or the imminent threat of arthritis.
Many people wonder whether joint clicking is a cause for concern. The reassuring answer is that, in most cases, they are not.
One of the reasons why joint clicking causes anxiety is that we tend to treat it as an isolated phenomenon. Clinically, they are not.
The familiar cracking of your knuckles, back, or neck is often caused by a process called cavitation. The joints are surrounded by a capsule filled with synovial fluid, a thick lubricant that contains dissolved gases such as oxygen, nitrogen and carbon dioxide. When a joint is stretched beyond its normal range, the pressure inside the capsule decreases. A gas bubble forms and collapses, producing the popping sound.
That’s why you can’t crack the same joint repeatedly. It usually takes about 20 minutes for the gas to dissolve back into the liquid.
Other noises are different. The clicking sounds usually come from tendons that move over bony structures. Grinding, clicking or crackling noises, known as crepitusare particularly common in the knees. These noises are believed to be caused by movement between the cartilage and bone surfaces and are generally felt in addition to being heard.
Os knees are especially prone to crackling due to its function. The kneecap fits into a groove on the front of the femur and is guided by muscles above and below it. If these muscles pull unevenly, due to strength imbalances, stiffness or problems with foot and hip mechanics, the kneecap may shift slightly off center. This may increase the clicking or squeaking sensation.
Noise alone is rarely a problem. What matters clinically is whether it is accompanied by other symptoms. Pain, swelling, joint blockage or a noticeable reduction in function are signs that warrant further evaluation.
Does joint clicking cause arthritis?
There is no robust evidence that cracking or cracking your joints causes osteoarthritis.
Research in this area is complex, as it requires monitoring people for many years and accurately recording their habits. Existing studies, including retrospective and cross-sectional surveys, did not find a significant link between the habit of cracking your joints and arthritis.
Some studies explored other outcomes, such as grip strength or joint laxity, which refers to the flexibility of the joint and its ability to move beyond the typical range. The results were mixed and inconsistent. Overall, there is no convincing evidence that joint cracking causes damage to joint structures, strength, or long-term joint health.
Many people report that cracking their joints provides a satisfying or relieving feeling. This makes sense. Stretching a joint to the point of cavitation can temporarily increase range of motion and reduce muscle tension. There is also a neurological effect, as nerve endings are stimulated during movement, sending a reflex signal to the brain that causes local muscle relaxation in the area. The audible click itself can provide a calming and satisfying sensation, which can lead to the development of that habitual self-soothing mechanism for the tension that bothers your family and friends.
The conclusion is that these effects are short-lived. Cracking your joints does not correct underlying mechanical problems or provide lasting improvements in mobility. If relief comes only from repeated clicking sounds, the underlying cause has not been treated.
Spinal manipulation
Spinal manipulation, whether performed by physiotherapists, chiropractors or other professionals, is based on the same cavitation mechanism. There is evidence that it can provide short-term pain relief and reduce muscle tension for some people.
However, it is important to be careful, especially with the neck. The cervical spine protects the spinal cord and the main blood vessels that supply the brain. Rare but serious complications, including cerebrovascular accident (CVA), have been reported following neck manipulation. Anyone considering this type of treatment should make sure it is carried out by a properly trained professional and understand that it targets the symptoms, not the underlying causes.
Joint noises tend to become more common with age. Cartilage changes over time, and muscles and ligaments can lose some of their strength and elasticity. These changes can increase the likelihood of noise during movement.
People with joint problems, such as osteoarthritis in the knee, and who experience crepitus in the joints tend to report a little more pain and reduced function, compared to people with osteoarthritis without crepitus. It may be reassuring to know that there is no difference in tests such as walking speed or muscle strength between the groups, which indicates a possible psychological impact of crepitus on the knees.
Crucially, noise alone is not a reason to stop exercising. Some people reduce their physical activity fear of “wearing out” joints. In fact, the opposite is true. Movement is essential for joint health. Cartilage depends on regular compression and release to receive nutrients as it has a very limited blood supply.
O exercise is essential for joint health and is recommended as the first treatment option in national and international clinical guidelines for conditions such as osteoarthritis. Consistency is more important than the specific type of exercise. The best exercise is the one you can maintain.
There is no evidence that supplements such as collagen or fish oil reduce joint noise. Large studies show limited effects on pain and function at a population level, although some people report benefits. These supplements are generally safebut if they don’t help, they probably won’t be worth the cost.
Joint noises are usually harmless. They are worth evaluating if they are accompanied by pain, swelling, blockage or reduced function, or if they are limiting your confidence to move. Staying active is one of the best things you can do for your joints, whether they creak, creak or remain silent.
