Myths

Cracking joints: when clicks and pops are nothing to worry about

Knees that click during squats and knuckles that crack are usually harmless. Pain, swelling or locking are what deserve attention, not the noise itself.

Many people hear their knees, hips or shoulders click during squats, lunges or presses and worry that something is wearing out. Joint noises have a name, crepitus, and they are extremely common in people with healthy joints. The classic knuckle crack comes from a small gas bubble forming in the joint fluid as the joint surfaces are pulled apart. Other clicks come from tendons or ligaments sliding over bony edges as a joint moves, which is why the same movement can pop repeatedly.

Research is reassuring. Studies of habitual knuckle crackers, including one doctor who cracked the knuckles of only one hand for decades, found no higher rate of arthritis in the cracked joints. Knee noises during squats are common in people without knee problems, and in many studies painless crepitus did not predict future injury. Fear of noisy joints can even cause harm if it leads people to avoid strengthening exercises that would protect the joint.

The noise itself is rarely the issue; the context is. See a doctor or physiotherapist if a click comes with pain, swelling, a feeling that the joint gives way, or locking where it gets stuck and you cannot straighten it. A loud pop at the moment of an injury, followed by rapid swelling, also needs assessment. Otherwise, keep training. Gradually loaded strength work, a proper warm-up and good technique support joint health, and many people find their joints become quieter as their muscles get stronger.

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