The pop in the joints, often referred to as bone cracking or crepitus, is a common occurrence experienced by many people. According to Dr Aravind Shanbhag, Consultant Orthopaedics, Dr TMA Pai Hospital, Udupi, it usually happens when gas bubbles in the synovial fluid of the joints burst or when tendons snap over bones, creating a popping sound.
In most cases, joint popping is harmless and does not indicate any underlying health issues, so it rarely demands a visit to the hospital. However, it is crucial to address persistence and pain. Here's what the doctor has to say about the same.
Also Read: What Do We Need To Know About Our Bone Health During This Pandemic
The Science Behind Bone Cracking
Bone cracking or joint popping is mainly a sound caused when air or joint fluid moves from one side to another, says Dr Shanbhag, adding that it mostly happens when the joint is undergoing a movement.
He shares that the phenomenon is a physiological phenomenon, and there is usually no underlying cause. "Most of the time, patients themselves elicit joint popping and cracking, which becomes habitual."
On the other hand, Dr M S Somanna, Senior Consultant - Joint Replacement and Arthroscopic Surgery, Aster CMI Hospital, Bengaluru, says, "While it's often harmless, it's essential to differentiate between normal joint sounds and those indicative of underlying issues."
"Factors such as age, physical activity, and underlying joint conditions can influence the frequency and significance of these sounds. If joint cracking is accompanied by pain, swelling, or reduced mobility, seeking medical evaluation is crucial to rule out potential arthritis, joint damage, or other related conditions," he adds.
What If Your Bones Crack Too Much?
Regardless of how often your joints crack or pop, Dr Shanbhag says there may not be any underlying cause. For most people, these sounds are simply the cause of normal joint movement.
However, if repeated joint popping occurs with pain and swelling, one must consult a doctor immediately. Some of the common causes include:
Bursitis
Bursitis is characterised by painful inflammation of the bursa, which is one of the fluid-filled sacs that cushion spaces between bones, muscles, and other tissue inside your body. If left untreated, it may cause clicking and popping sounds in the shoulder when you move it.
Arthritis
Arthritis, particularly Osteoarthritis (OA), is a joint disease where the cartilage gradually wears down over time. As this cartilage diminishes, it leaves the bones exposed and unprotected, causing them to rub against each other and leading to pain, stiffness, swelling, and reduced joint mobility. Such changes in the joint structure can cause the joint to make popping or cracking sounds.
Tendonitis
Tendonitis is the inflammation of the tendons, which help connect your muscles to the bones. According to Medical News Today, such inflammation or any injury to the tendons can lead to popping sounds along with other symptoms like swelling and pain.
Also Read: Health Conditions That Cause Joint Pain Other Than Arthritis
Understanding Habitual Bone Cracking And Popping
As per Dr Shanbhag, frequent joint popping or bone cracking can also be habitual, caused by anxiety or stress.
These can cause underlying joint damage, which is why they should be discouraged, he adds.
A 2017 study published in the journal Musculoskeletal Science and Practice backed the claim, suggesting that the clicking or grinding sound in the knee is often a source of anxiety and distress for people with knee pain.
Contrary to popular belief, this noise doesn't always indicate a serious problem, and many people mistakenly link it to ageing or severe joint damage, leading to fear and avoidance of activities. This is why these negative emotions and behaviours can significantly impact a person's quality of life, highlighting the need for better understanding and management of crepitus.
What Kind Of Treatment Can Be Sought?
Dr Shanbhag reiterates that habitual bone cracking usually has an underlying anxiety that needs treatment. This involves education about the phenomenon that causes popping and also identifying the cause of anxiety and the treatment directed towards it.
Relaxation techniques like deep breathing, yoga, and meditation can help manage stress- and anxiety-related issues. Additionally, healthy dietary changes, regular exercise, building self-esteem, and indulging in cognitive therapy may also help.
Moreover, regular weight-training exercises can effectively strengthen bones and enhance their flexibility while ensuring sufficient intake of calcium and vitamin D is crucial for maintaining optimal bone density, says Dr Somanna. Avoiding excessive consumption of caffeine and alcohol, which can have adverse effects on bone health, is highly beneficial, whereas including foods rich in antioxidants and omega-3 fatty acids such as dark leafy vegetables, berries, nuts and seeds, dark chocolate can also significantly contribute to overall bone integrity, he adds.