Is it good to crack your knuckles? Chiropractor tips.
Have you ever wondered if cracking your knuckles is harmful? In this article, the chiropractor in Mataró offers you an informed perspective on this common practice.
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Your joints, including those in your knuckles, are surrounded by a membrane called synovial membrane, which forms a capsule around the ends of the bones. Inside this membrane is synovial fluid, which acts as a lubricant and cushion so that your bones do not rub against each other during movement.
When you “crack” your knuckles, or any other joint, you are expanding the space between your bones, creating a negative pressure that draws synovial fluids into the new space.
The entry of synovial fluid is what causes the popping sound when cracking a knuckle. If you continuously crack your knuckles, the synovial membrane and surrounding ligaments will loosen, making it easier and easier to crack your joints.
More than 20 years ago, I collaborated on an article titled “Fighting Neck Cracking,” which was published in the American Family Physician journal. In it, I argued that self-manipulation can lead to loose ligaments. Personally, I do not think it is wise to crack your knuckles regularly, and research suggests it could have significant repercussions.
Is Knuckle Cracking Associated with Arthritis?
The biggest concern that most people have about cracking their knuckles is that it could lead to arthritis, specifically osteoarthritis. If you have osteoarthritis, the cartilage between your joints is progressively damaged, and the synovial fluid is usually reduced as well.
The pain and stiffness you feel is the result of your bones starting to come into contact with each other as the cartilage and synovial fluid decrease. To date, research has not shown a correlation between osteoarthritis and cracking the knuckles of the fingers.
In a study of over 200 people, the prevalence of osteoarthritis in any joint was similar between those who cracked their knuckles and those who did not. The authors reported:
“Beyond the duration (in years) and the total volume of (daily frequency x years) of knuckle cracking (KC) of each type of joint, it was also not significantly related to OA [osteoarthritis] in the respective joint. A history of habitual KC – including total duration and total cumulative exposure ‘does not appear to be a risk factor for hand OA.”
If you are interested in reducing the risk of osteoarthritis, it is typically caused by wear and tear on your joints along with lifestyle and dietary factors, and aging. Repetitive movements often also play a role, but while it seems plausible that cracking your joints is also a type of repetitive movement, so far no link has emerged.
Habitual Knuckle Cracking Could Impair Hand Function
While cracking your knuckles may not lead to arthritis, it seems to have other consequences. In a study of 300 people aged 45 and older, among those who cracked their knuckles again, it was found that they did not have a higher risk of arthritis in their hands. They were, however, more likely to have hand swelling and less grip strength.
They also found that knuckle cracking seems to be associated with manual labor, in people who bite their nails, smoke, and consume alcohol… they concluded that habitual knuckle cracking tends to impair hand function. The damage was likely the result of repeated stretching and loosening of the ligaments during the repeated cracking of the knuckles.
Interestingly, these researchers observed that cracking your knuckles seems to produce “a rapid release of energy in the form of sudden vibrational energy, similar to the forces responsible for the destruction of hydraulic blades and ship propellers.” This does not sound like a completely harmless habit.
In fact, there are reports in the writings of various injuries that have occurred from cracking knuckles, such as overstretching of finger ligaments, dislocated fingers, and a partially torn ligament in the thumb.
Knuckle Cracking Could Be Linked to Calluses on the Knuckles
Calluses on the knuckles are solid nodules that sometimes form on certain finger joints. They are often associated with trauma or repetitive movements, and furthermore, they have been known to exist since ancient times (Michelangelo’s statue of David has calluses on the knuckles).
Calluses are very common, and while they do not cause physical symptoms, they can have psychological and cosmetic effects. Apparently, cracking your knuckles may play an important role in at least some cases of this condition.
There is at least one reported case of calluses on the knuckles in a teenage girl who reported frequently cracking her knuckles daily. In her case, the nodules had elongated over the years, and cracking her knuckles was on the list of possible causes.
Are There Benefits to Cracking Your Knuckles?
When you crack your knuckles, the joints loosen and have more mobility for a short period of time. This positive perception may be why some people make a habit of cracking their knuckles.
Another explanation, as reported in a study, is that the movement offers a kind of “therapeutic release.” Chronic knuckle cracking may come from the habit as a way to relieve tension, although it seems more like a “nervous habit” like nail-biting (with which it is associated).
Finally, there are no significant benefits to cracking your knuckles, and there is a possibility that it could cause injuries or damage to the joints and ligaments over time, so it is a habit that is best avoided.
