Why cracking your knuckles is so satisfying—and if it’s really a bad habit

Cracking your joints can evoke a myriad of reactions, from cringing to pure satisfaction. Despite its bad reputation, understanding the mechanics behind this practice can shed light on why it’s such a gratifying experience. Here’s what you need to know. 

Why is joint cracking so satisfying?

The popping sound that comes from your joints isn’t actually anything “cracking,” per say. Inside the joint capsule, you have synovial fluid which has gas bubbles, mostly carbon dioxide and nitrogen. “Stretching the joint capsule to its end range of motion creates almost like a vacuum,” says Matthew Cavanaugh, a chiropractor based in Lafayette, Louisiana. “The speed in which [the adjustment] is done causes that gas bubble to dissolve quickly inside that joint capsule.” 

If it’s just a gas bubble collapsing, why is it so satisfying? Well, it can actually provide a physical sensation of release and a temporary increase in joint mobility, says Rojeh Melikian, an orthopedic spine surgeon at DISC Sports and Spine Center in California. “It really does feel good,” he says, adding that one common theory is that the abrupt motion can also stimulate the nerve endings around the joint, leading to a decrease in pain and a release in endorphins, although this hasn’t been proven.

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But there’s more to it than just physiology; there’s a psychological aspect at play as well. The act of cracking joints can become a habitual ritual, reinforced over time, possibly triggering a placebo effect. Some people get a rush just from hearing the sound of popping. “I recently discovered the ASMR videos on TikTok,” says Cavanaugh. “There are people that just want to hear the popping sound. They don’t even get the physical release.”

Is cracking your joints bad for you? 

Despite what friends and family may have warned, habitual joint cracking does not appear to increase the risk of developing arthritis. Although this is a common scare tactic, “studies [dating back from 1998] have shown no significant correlation between habitual knuckle cracking and the presence of hand osteoarthritis,” says Melikian.

“Some studies have indicated that habitual knuckle crackers may experience more hand swelling and reduced grip strength,” he adds, although it seems the jury is still out on grip strength: A 2017 study in Hand Surgery & Rehabilitation examined 35 habitual knuckle crackers (at least five times a day) against non-crackers and found that while the knuckle crackers developed thicker metacarpal head cartilage (the cartilage around the knuckles on your palm) than the control group, their grip strength was not negatively affected. 

However, it’s not all smooth sailing. Larger joints, such as the neck and spine, require careful handling. These areas are intricate and prone to injury and side effects, such as headaches, tingling in the limbs, and dizziness, if mishandled. In severe cases, cervical spine manipulation has even been associated with arterial dissection, or tearing of the inner artery walls, which can lead to stroke. 

During self-adjustment, applying excessive force or using improper techniques can potentially cause damage to ligaments, muscles, or nerves, as the neck and spine are “complex structures that are subject to a variety of stresses and strains every day,” Melikian says. Your vertebrae also surround the highly-sensitive spinal cord, so if you’re going to attempt to crack this area on your own, Cavanaugh recommends using what he calls a “high-velocity, low-amplitude thrust,” which is a quick, gentle push delivered over a short distance.  

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“The main problem with self-adjusting is that people might use the wrong amount of force or push the joint in the wrong direction,” says Cavanaugh. “As long as you’re going with normal joint motion, it’s pretty safe to do.” One example is twisting knuckle joints. “Fingers don’t twist, they bend,” he says. “When you twist the joint that’s not supposed to be twisted, you’re straining the ligaments and it can cause trauma to that joint which leads to inflammation.” If you experience any pain during self-adjustments, stop and see a professional. 

While the majority of research has shown that habitual joint cracking doesn’t have any major long-term effects, the stigma prevails. “Are you a knuckle cracker?” I ask Melikian. “I am not,” he replies. “I need my hands for work.” 

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