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What you need to know about joint snap, crackle and pops
“My shoulder makes a noise when I move. Is that bad?” If you’ve ever wondered the same -whether about your knees, neck, or ankles – you’re not alone. Noisy joints are a common concern for many people, often leading to worry about potential joint problems. A person is often wondering whether they’re a sign of wear and tear, injury, or something more serious.
The good news? In most cases, joint noises – such as cracks, pops, snaps, and clicks – are normal and not a sign of disease. But why do joints make these sounds? And when should you be concerned? Let’s discharge some pressure through learning about basic joint physiology!
What causes joint sounds?
The technical term for joint noises is crepitus, which comes from the fancy Latin word meaning “to rattle.” It can happen at any age but becomes more common as we get older. All sound comes from some kind of friction and in the case of crepitus it is the sound of anatomical structures placing friction on each other. This could be muscles, tendons, ligaments, bones, joint surfaces and joint capsules.
Gas bubbles in the joint
The most frequent cause of popping noises in joints is the formation of gas bubbles in the synovial fluid, the natural lubricant found in our joints. When joints are moved – whether naturally or with assistance, such as during an osteopathy session – the pressure inside the joint space can cause dissolved gases (oxygen, nitrogen, and carbon dioxide) in the synovial fluid to form a gas cavity. This process results in the characteristic popping sound.
For decades, scientists debated whether the sound comes from the formation of the gas bubble or its bursting. A real-time imaging study in 2015 finally settled the debate: the sound is produced when the bubble forms. That’s why you can’t immediately crack the same joint again – it takes time for the gases to re-accumulate, roughly around twenty minutes.
This education can help change the language used around joint manipulation – the sound isn’t the bone moving back into place. It is the sound of the gas bubble fluctuating in pressure – pressure goes from low and then to a high pressure where it peaks at a moment we call cavitation and then dissipates. After cavitation there is often a soundwave that travels through bones. Because they are hollow-ish, they kind of amplify the sound and make it well, sound like bone!
Tendons and ligaments putting friction on bones
Sometimes, joint sounds occur when tendons, muscles or ligaments move over bones. An edge of the bone may be protruding or presented against the tendon, muscle or ligament as it is moving which causes friction. This is common in the knees, shoulders, and hips, especially when going from sitting to standing or climbing stairs. As we age, our muscles lose elasticity, and our tendons become stiffer, which can make these sounds more noticeable.
A common snapping sound can come from your hip as you lay on your back and lift your leg. On the way back down to the start position it may make a sound that sounds like it is coming from your back. As the hip flexor muscle tenses as it lengthens and flicks across the rim of your pelvis at the front. Because bones amplify the sound and your pelvis is a fusion of six large bones that are mostly behind us, the acoustic waves that are generated are perceived to be coming from the back.
Joint hypermobility and noisy joints
If you have joint hypermobility (the ability to extend joints beyond the normal range), you may experience crepitus more frequently. This is because hypermobile joints stretch further apart, allowing air cavities to form more easily. Hypermobility is hereditary, which is why clicking joints often run in families.
Does cracking your joints cause arthritis?
No! The myth that cracking your knuckles causes arthritis has been debunked. One researcher (Dr Donald Unger) even cracked the knuckles on one hand for over fifty years while leaving the other hand alone—and found no difference in joint health between the two. Studies confirm that habitual joint cracking does not increase the risk of arthritis.
When should you be concerned about noisy joints?
Most of the time, joint noises are harmless and don’t indicate a problem. However, there are situations when crepitus may be a sign of an underlying issue:
Osteoarthritis, which affects 50% of people over 65, occurs when the cartilage that cushions bones wear down, leading to bone-on-bone contact. This can cause persistent grinding noises, pain, and stiffness. If you’re experiencing these symptoms, an osteopath or physical therapist can help manage the condition with appropriate treatments.
How to keep your joints healthy
While you can’t stop your joints from making noises altogether, there are ways to keep them moving smoothly:
Final thoughts
Noisy joints are a common and normal part of life. Most of the time, those cracks and pops are just harmless air bubbles or natural tendon movements. But if you’re experiencing pain, swelling, or joint stiffness, it’s worth getting checked by a professional.
At Osteophi, we’re here to help with all your joint concerns. If you’re unsure whether your noisy joints are something to worry about, book an appointment with one of our osteopaths. We’ll assess your joint health and help you move pain-free!
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