Snap, Crackle, Pop

By Dr. Mercola

If the popping or cracking sounds of your joints have ever given you cause for worry, you’ll be relieved to know that it is normal for your joints to occasionally “talk to you.” It is common to hear occasional joint sounds when you move in everyday ways, such as bending over to retrieve a dropped item or walking up or down stairs. Dr. William Shiel, chief editor and co-founder of the medical-information website MedicineNet.com, says:¹

“The symptom of joint cracking is described differently by different people, while nevertheless representing the same condition. Various descriptions for the same process include ‘popping,’ ‘exploding,’ ‘noise,’ ‘snapping’ and ‘creaking’ of a joint.”

The most common and less serious joint popping that occurs most often is caused by knuckle cracking or a certain manner of bending or twisting the body to relieve pressure.

One cause for the sounds is the reality that your soft tissues, such as ligaments and tendons, frequently contact your bones and other tissues as you move. Pockets of nitrogen gas within your joint fluid, which help with joint lubrication and nutrition, can also be responsible for some of the sounds.

To date there is insufficient evidence linking joint sounds and arthritis. Furthermore, cracking your joints does not cause them to swell up or become arthritic. That said, unless you are experiencing pain and swelling, rest assured that most joint sounds generally are normal, not harmful.

What Role Do Diet and Weight Loss Play in Your Joint Health?

Because diet accounts for about 80 percent of the health benefits you reap from a healthy lifestyle, it makes sense to look to your diet with respect to joint health. I’ve said it many times before — the best diet is one that involves eating REAL FOOD.

I recommend replacing processed foods with whole, organic foods as much as you can. It is especially important to avoid processed vegetable oils and sugars. Personally, I believe the oils are far more toxic, especially the types used to prepare convenience and fast foods.

You simply must have a regular source of high-quality, unprocessed fats if you hope to be healthy. Along those lines, you should carefully monitor your omega-6 to omega-3 balance, making sure you intake enough healthy fish or a fish oil supplement for your omega-3s.

Notably, researchers found that 300 mg of krill oil per day significantly reduced inflammation, pain, stiffness and functional impairment after just seven days, and even more profoundly after 14 days.⁹ To help you get started, I suggest following my complimentary Optimized Nutrition Plan, which guides you step-by-step from the beginner stage to the advanced level.

If you are overweight, consider pairing exercise with a healthy diet to bring some relief to your joints. According to the Centers for Disease Control and Prevention (CDC),¹⁰ arthritis rates are nearly double for obese people compared to those who are normal weight. This is mainly due to the increased pressure extra weight puts on your joints.

Notably, a JAMA study¹¹ revealed that overweight and obese adults with knee osteoarthritis who followed an intensive diet and exercise program experienced less pain and better function than those who pursued just diet or exercise alone. Dhawan agrees that any loss of weight will translate into tremendous improvements in your joint pain and function:¹²

“There is good data to support getting rid of excess weight because it does improve pain in the joints of the lower extremities, as well as decreases your risk of getting arthritis, or of having it progress. The joints carry the weight of our bodies, so the less stress you put on them, the longer they will stay healthy.”

Remember, even the smallest of positive changes you make in your eating habits will eventually yield results, if you stick with it. Set small goals and keep at it. Soon you will be on your way to the healthier, more active lifestyle that you want and need.

Cracking Your Knuckles Is Not Likely to Lead to Arthritis

As you may know, your joints, including those in your knuckles, are surrounded by a membrane called the synovial membrane. It forms a capsule around the ends of your bones and contains synovial fluid. Synovial fluid acts as a lubricant and shock absorber so your bones don’t grind together when you move.

If you have osteoarthritis, the cartilage within your joints is progressively being damaged, and the synovial fluid is typically reduced as well. The pain and joint stiffness that you feel is a result of your bones starting to come in to contact with each other as cartilage and synovial fluid diminishes. It’s often thought that cracking your joints would be dangerous for people with osteoarthritis, or perhaps could even lead to degenerative conditions.

If you continually crack your knuckles, the synovial membrane and the surrounding ligaments will loosen, making it easier and easier for your joints to crack. However, to date, research has not shown a correlation between knuckle cracking and osteoarthritis in your hands. In a study of more than 200 people, the prevalence of osteoarthritis in any joint was similar among those who cracked knuckles and those who did not.¹³ The authors stated:

“… [I]n these cohorts of persons aged 50 to 89 years, a history of habitual KC [knuckle cracking] — including the total duration and total cumulative exposure to KC — does not seem to be a risk factor for hand OA [osteoarthritis].”

According to Stearns, despite what your mom said, you’re not going to make your knuckles too big or develop arthritis by cracking them.¹⁴ “The belief that cracking your knuckles is bad for your joints is an old wives’ tale. My mother used to tell me don’t crack your knuckles, but sorry, Mom, there’s no science to say it’s bad for your joints.”

In many cases, cracking your knuckles becomes a habit that can be difficult to break. One study even suggested that the movement offers a sort of “therapeutic release.” Some chronic knuckle crackers may regard the habit as a form of stress relief. Personally, however, I don’t think it’s wise to crack your joints on a regular basis, mainly because self-manipulation may lead to lax ligaments. Moreover, I believe you should treat your body gently and lovingly.

For those reasons, as well as the reality that it can be annoying to others, I recommend you choose a form of stress relief other than knuckle cracking. So, the next time you hear that familiar knee pop when you stand up, or gentle neck crack when you turn your head to one side, remember that most joint sounds are normal and not a cause for concern. Exercising regularly, as well as maintaining a healthy diet and weight, will go a long way toward giving your joints all the care and support they need.

Sources and References

• ^1, 4 MedicineNet.com March 25, 2015
• ^2, 3, 12 MedicineNet.com January 27, 2017
• ^5, 8, 14 Cleveland Clinic May 31, 2016
• ⁶ GMB Fitness October 28, 2013
• ⁷ Mayo Clinic October 26, 2016
• ⁹ J Am Coll Nutr. 2007 Feb; 26(1): 39-48
• ¹⁰ CDC November 9, 2016
• ¹¹ JAMA, September 25, 2013; 310(12): 1273-1263
• ¹³ Journal of the American Board of Family Medicine, March-April 2011; 24(2): 169-174

The post Snap, Crackle, Pop appeared first on LewRockwell.