Do you crack your knuckles out of habit? That satisfying "pop" might feel great, but you've probably heard someone warn you:
"Stop cracking your knuckles, or you’ll get arthritis!"
Is there any truth to this, or is it just another myth? Let’s break down the science behind knuckle cracking, its effects on your joints, and whether it’s actually harmful or not.
Many people think knuckle cracking is caused by bones rubbing together, but that’s not true. The sound actually comes from gas bubbles inside the joint fluid.
Here’s how it works:
Your joints contain synovial fluid, which acts as a lubricant.
When you stretch or pull your knuckles, the pressure inside the joint drops, causing gas bubbles to form and collapse—this is what creates the popping sound.
The process is called cavitation, and it’s the same reason why some people’s knees, backs, or even necks "pop" when they move.
The short answer? No, cracking your knuckles does NOT cause arthritis.
Multiple studies have debunked this myth. One of the most famous experiments was conducted by Dr. Donald Unger, who cracked the knuckles on only one hand for 60 years while leaving the other hand alone. The result? No difference between the two hands, and no arthritis.
Scientific research confirms that there is no direct link between knuckle cracking and joint damage, arthritis, or chronic pain. However, excessive cracking may have some minor downsides.
Even though it doesn’t cause arthritis, cracking your knuckles might have other effects on your hands and joints.
Temporary swelling or reduced grip strength – Some studies suggest that excessive cracking could cause minor swelling or a slight decrease in grip strength over time.
Loosening of ligaments – Repeated stretching of the joint may cause ligaments to become slightly more lax, but not to a harmful extent.
Irritating those around you – Let’s be honest, many people find the sound annoying!
If your joints crack on their own, lock up, or cause pain, it might indicate a deeper joint issue, such as:
Osteoarthritis (cartilage wear and tear)
Tendon or ligament issues
Joint misalignment
In these cases, it’s best to consult a doctor.
Believe it or not, knuckle cracking actually has some benefits!
✔ Releases tension: Many people find that cracking their knuckles provides a sense of relief and relaxation.
✔ Increases joint mobility (temporarily): After cracking, joints may feel slightly looser and more flexible for a short period.
✔ No long-term damage: Unlike arthritis myths, there’s no evidence that occasional cracking harms your joints.
If you crack your knuckles out of habit but want healthier joints, try these alternatives:
Instead of cracking, do gentle finger stretches and hand exercises to improve flexibility.
Use hand grippers or stress balls to build grip strength and keep joints healthy.
Drink plenty of water and eat foods rich in collagen and omega-3s to maintain joint lubrication.
Massaging your fingers and palms can provide relief from stiffness without the need for cracking.
Cracking your knuckles won’t give you arthritis, and occasional cracking is completely harmless. However, excessive cracking may cause minor issues like swelling or reduced grip strength.
If you love the feeling of cracking your joints, don’t worry—your hands are safe. But if you experience pain, stiffness, or locking joints, it’s time to pay attention to your joint health.
So, is knuckle cracking just a harmless habit or something you should stop? The choice is yours! Just don’t do it too loudly in a quiet room—your friends might not appreciate it!
