Loads of people do it. Clicking knuckles, backs, necks, etc... Feels great, doesn’t it! But is it bad. In truth, it depends.
First, what are joints?
Joints are two bones covered in cartilage (making them smooth, and waterproof!), surrounded by a waterproof “coat” called the capsule, and ligaments to hold the bones together. Synovial fluid fills the space between, making it very slippery inside. A completely enclosed system, nothing in, nothing out (not even air)!
What is the crack, click, pop?
When we click a joint, bones are pulled or pushed apart. Fluid inside can’t expand (recall school physics lessons!), and remember it’s a completely enclosed system, so the fluid depressurizes until gases in the fluid come out, suddenly; the crack. Think bubbles in your prosecco! But these bubbles can’t go anywhere. It’s an enclosed system! They simply dissolve back into the fluid slowly. So, what’s the point?
Essentially, a clicked joint just moves easier! Micro bubbles produced by bigger bubble collapse allow the bones to gap more. Ligaments get a little stretched. Nerves signal the muscles to relax a bit. Fresh fluid washes the joint surfaces making them slippier. Everything just moves easier.
Inflammation is suppressed and endorphins released – the happy hormones – are released.2 You feel happier, and the area is less painful!
All good, right? Not always
The Problem
In many cases, there isn’t a problem. Cracking knuckles, for example, has no side effects and doesn’t cause arthritis (as far as we know). BUT perpetually clicking some joints can cause problems.
Your back for example. When you click your spine it’s usually non-specific. You twist one way or another until a joint clicks and you feel better. You’ve no idea which joint clicked. Eventually, after repetitive clicking, ligaments around that joint loosen. Now it’s the only joint that clicks because it’s the easiest to click. It’s become hypermobile.
Again, so what?
The Result
The spine is a gorgeously segmented piece of machinery for a reason. Every joint gives little to a big movement. If one joint moves too much others don’t need to move at all. Lack of fluid movement inside these joints means they become stiff and painful. But you can’t click them because the hypermobile one always clicks instead!
Now the ligaments are too loose. Normally ligaments hold bones together, stopping too much movement. But that system isn’t working anymore. Instead, muscles have to take over the job. And muscles use energy, lots of it (unlike ligaments). The muscles tighten and tire giving more pain and stiffness.
The outcome? We click again to relieve pain and stiffness, but we click the same joint again. So starts the cycle, clicking to help relieve the pain that clicking is perpetuating.
When clicking works
That doesn’t mean clicking is bad. Clicking is only bad if it leads to hypermobility. If you are clicking a spinal joint several times a day, I might suggest you try to stop, it might be causing your pain! Or see an osteopath. We’re more specific! We click the joints that aren’t moving, rather than the ones that are!
If you are looking for a Farnham based osteopath specialising in manual therapy to treat pain or simply want to improve health and wellbeing, please get in touch at enquiries@outlinehealth.com or call 01252 850814.
Evans DW. Why is the prevailing model of joint manipulation (still) incorrect? Chiropr Man Therap. 2022 Dec 9;30(1):51. doi: 10.1186/s12998-022-00460-2. Erratum in: Chiropr Man Therap. 2023 Jan 19;31(1):2. PMID: 36494698; PMCID: PMC9733235.
Bialosky JE, Beneciuk JM, Bishop MD, Coronado RA, Penza CW, Simon CB, George SZ. Unraveling the Mechanisms of Manual Therapy: Modeling an Approach. J Orthop Sports Phys Ther. 2018 Jan;48(1):8-18. doi: 10.2519/jospt.2018.7476. Epub 2017 Oct 15. PMID: 29034802.