Around half of people crack their knuckles, but is it really bad for you?
As many as 54% of people crack their knuckles – often several times a day – whether out of habit, boredom, stress relief or simple satisfaction at that sharp pop. Yet despite how widespread it is, the myths just will not disappear – people are warned it will give you arthritis, make your fingers bigger, or even weaken your grip over time.
To help distinguish fact from fiction around this habit, Dr Syed Nadeem Abbas, from Dr SNA Clinic, who specialises in joint pain management with a focus on stem cell–based treatments, has weighed in on what is really happening inside your hands when you crack your knuckles – and when it might be a red flag rather than a harmless quirk.
Myth 1: Cracking your knuckles causes arthritis
Fact: There is no strong evidence that the habit causes arthritis. The sound is typically a harmless cavitation in the synovial fluid.
When to be cautious: Seek review if cracking comes with pain, swelling, warmth, or loss of motion-those are signs something else may be going on.
“That popping sound from knuckle cracking is usually gas bubbles in the joint fluid collapsing as pressure changes-not your bones grinding,” says Dr Abbas.
“If there’s no pain or swelling, it’s generally harmless. Painful clicks, locking, or persistent swelling deserve a proper assessment.”
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Myth 2: Arthritis is just an “old person’s” problem
Fact: Arthritis is not just a condition that affects the elderly. It can strike at any age, from children to older adults.
While osteoarthritis is more common as we age, inflammatory types like rheumatoid or psoriatic arthritis can appear much earlier in life. Early detection and personalised treatment can help protect your joints and maintain functionality.
Myth 3: Exercise exacerbates arthritis
The truth is, when done correctly, exercise can actually help alleviate symptoms of arthritis. Low-impact cardio activities such as swimming or cycling, along with progressive strength training, can reduce stiffness, improve joint support, and even ease pain.
During flare-ups, it’s important to adjust rather than completely abandon your exercise routine. A guided programme can keep you active without putting too much strain on sensitive joints.
The best way to alleviate joint stiffness and pain
According to Dr Syed Nadeem Abbas, stem cell-based therapies can provide relief for suitable patients by modulating the immune response within the joint. For many candidates, stem cells can help reduce inflammation, leading to less pain and improved function – especially when combined with rehabilitation and healthy lifestyle measures.
