Why do your joints crack?
Why do my joints crack?
Today's blog being brought to you by Mr Kellogg and a Pilates lovely who asked me:
"My joints were making noise like "Snap, Crackle and Pop" ⚡ in class tonight. What's that all about?"
She then wisely ran off before I could start with one of my long, rambling answers. Meaning, you all get to enjoy it here.
Don't know about you, but when I get up from my desk after a couple of hard hours of tip-tapping at my keyboard, my ankles sound like someone crunching on glass!
This sound actually has a name: "Crepitus".
Maybe it's not your ankles that crack - maybe it's a knee, shoulder, elbow, fingers, or maybe even your spine (particularly in the thoracic or mid/upper section).
In the case of this sort of crack, usually when you move after a period of immobility, it's a one-off that leaves you feeling kind of freed up.
This type of crepitus is caused by a build up of air in the synovial fluid (i.e. the oil that allows your joints to move freely). And when you move, the bubble of air pops.
It probably won't crack again for a while as the air has to build up a bubble again.
My joints make a repeated clicking noise...what is it?
If you find that you get something that's more of a repeated click during a specific movement rather than a one-off crack, it could be a tendon or ligament moving over a bone.
I have what's known in my family as "The Lamb Bone". This is when I move my hip in a certain way and it clicks every time like a knuckle of lamb (sorry if you're squeamish or a veggie!).
Imagine having an elastic band over your thumb and first finger and then moving your thumb so the band snaps over the knuckle....it's that sort of action.
Should I be worried when my joints crack?
If the joint's not causing you any pain and the noise isn't accompanied by any swelling or continued stiffness...then it's most likely OK.
However, to be clear, I am not a doctor and diagnosis is very definitely outside of my scope of practice!
If you experience pain, swelling, continued stiffness, decreased mobility or loose, unsteady joints alongside the clicking/ popping, please go and see your doctor for further investigation.
What's the best way to protect my joints and stop them cracking?
Oh, I'm so glad you asked! Although I bet you're already expecting my answer...
1. Work on improving the strength and flexibility of the muscles around that joint.
Remember that if a joint feels stiff, it mightn't just mean that it needs stretching. Your nervous system might also be reducing your available range because the muscle isn't strong enough.
Pilates is a superb way to improve strength and flexibility...quelle surprise.
2. Move regularly
I know, I am a bore. And also guilty of sitting for too long in one position.
3. Practice your balance.
Huh? Didn't think I'd pass up an opportunity to tell you to do this, did you?
We all want to avoid falls and trips and accompanying injuries. 'Nuff said.
4. Drink your water!
Everything works more smoothly when it's properly hydrated. Think back to the elastic band example I gave earlier.
If the band has gone all hard, it loses its elasticity, and is far more snappy!
And with that, today's lesson on crepitus is done!
