Knuckles cracking: Does that satisfying pop predispose you to arthritis?

Curious to find out how common the habit is, I ran a short poll on Instagram. Nearly half of the respondents (45 percent) said they have never counted how many times they crack their knuckles, suggesting it happens without much thought.

About 32 percent said they do it fewer than five times a day, while 13 percent admitted to doing it countless times. But what really happens when we crack our knuckles, and could it have any lasting effects?

Dr Eva Langat, an orthopaedic and trauma surgeon at the Nairobi Spine and Orthopaedic Centre, says cracking your knuckles is not as harmful as many believe.

"When you crack your knuckles, you are stretching or increasing the space within your joint," she explains.

Each joint contains a lubricating substance known as synovial fluid. When you stretch or expand the space inside a joint, the pressure within that joint drops. The fluid contains dissolved gases which, under reduced pressure, separate and form bubbles.

"The cracking sound comes from the gas separating into bubbles and then bursting," says Dr Langat.

Does it cause arthritis?

Cracking your knuckles does not increase the risk of arthritis. Dr Langat clarifies that arthritis results from cartilage damage, which can occur due to trauma, infection, autoimmune diseases, where the body attacks its own joints, or natural wear and tear with age.

However, moderation is important. "If you bend your fingers slightly and apply a bit of force, that has not been shown to cause any joint damage," she says.

"But if you twist or pull your fingers violently into abnormal positions, you risk dislocation or injury to the ligaments and tendons, because the joint is being forced beyond its normal range."

When is cracking risky?

For people who already have arthritis in their finger joints, cracking knuckles can worsen symptoms.

"With arthritis, the cartilage lining the joint surfaces becomes rough. Instead of smooth gliding, there is grinding and friction. Any motion that adds strain to the joint will increase discomfort and pain," says Dr Langat.

She warns that you should stop cracking your knuckles if you experience pain during or after doing so, or if your finger fails to return to its normal position. "That could mean you have dislocated or partially dislocated the joint," she adds.

Myths and misconceptions

Dr Langat emphasises that there is no proven benefit to cracking your knuckles. "Those who do it have no advantage over those who do not," she says.

She cites the case of Dr Donald Unger, a researcher who cracked the knuckles of his left hand at least twice a day for 60 years but never cracked those on his right hand.

"After many years, X-rays showed no difference between the two hands in terms of arthritis, bone quality, or grip strength."

The same applies to cracking other joints such as toes, the jaw, or the spine. However, spinal adjustments should be left to professionals.

"Within the spine, we have similar joints, but also other delicate structures such as discs and nerves. Applying pressure incorrectly can injure these areas and cause serious complications," she cautions.

Why do people do it?

According to Dr Langat, people who frequently crack their knuckles tend to do so out of habit or as a response to stress, anxiety, or nervousness. Some may even use it as a coping mechanism for obsessive–compulsive tendencies.

"There is no specific demographic of people who are more likely to. Most develop the habit when they are young and continue it into adulthood," she says.

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