The Truth Behind the Myth #16: "If your joints crack, they're damaged"

Cracking your knuckles causes arthritis. A creaky knee means it's worn out. A popping shoulder during an overhead press signals an injury… Joint creaking is surrounded by many misconceptions that often worry athletes.

However, the sound produced by a joint does not necessarily reflect its state of health. A joint can creak for years without presenting any anomaly, while a painful joint can remain completely silent.

So, should you really worry when your joints creak? Let's decipher the main misconceptions together.

Why is this myth so widespread?

Our brain naturally associates a sound with a mechanical problem. When a car grinds, when a door creaks, or when a bicycle makes noise, it often indicates wear or a lack of maintenance.

We tend to apply the same reasoning to our bodies.

However, a joint is not a metal hinge. It is a living structure, composed of bones, cartilage, ligaments, tendons, and synovial fluid. Each of these elements can produce a sound during movement without it being synonymous with degradation.

This is precisely what makes joint creaking sometimes confusing: it is more impressive than it is informative about the actual state of the joint.

 

Misconception #1: The sound comes from bones rubbing together

This is probably the most widespread misconception.

Many imagine that the cracking sound corresponds to direct contact between two bones. In reality, this mechanism is extremely rare in a healthy joint.

In the majority of cases, the sound comes from a phenomenon called cavitation.

Synovial fluid, which naturally lubricates the joints, contains dissolved gases. When a movement rapidly changes the pressure inside the joint, small bubbles form and then collapse almost instantly, producing the famous "crack."

Other cracking sounds can be related to a tendon passing over a bony prominence or the displacement of a ligament during movement.

In other words, a crack does not mean that the bones are rubbing against each other.

The sound most often comes from the synovial fluid or the tissues surrounding the joint, and not from wearing cartilage.

 

Misconception #2: Cracking wears down cartilage

Here again, scientific data is reassuring.

To date, no study has shown that an isolated joint crack promotes cartilage wear.

On the contrary, a regularly mobilized joint benefits from a renewal of synovial fluid which contributes to cartilage nutrition.

Cracking is also very common in athletes:

• during a squat;
• during a lunge;
• during an overhead press;
• during shoulder rotations;
• or even when climbing stairs.

In a person who feels no pain, these sounds are generally considered a normal physiological phenomenon.

The sound does not damage the joint.

However, poor training load management, repeated trauma, or certain pathologies can actually alter joint tissues... even without producing the slightest crack.

 

Misconception #3: Cracking your knuckles causes arthritis

This belief is so widespread that it has become almost an educational reflex.

However, despite several decades of research, no link has been demonstrated between cracking your knuckles and the development of arthritis.

The most famous story is that of American physician Donald Unger.

For over 60 years, he voluntarily cracked only the fingers of his left hand, several times a day, without ever cracking those of his right hand.

At the end of this experiment, no difference in arthritis was observed between the two hands.

Of course, this anecdote alone does not constitute scientific proof.

But it perfectly illustrates the results found in studies conducted on larger populations: cracking your knuckles does not increase the risk of developing arthritis.

It may occasionally cause temporary discomfort in some people, but there is no evidence to show that it progressively destroys the joints.

 

Misconception #4: A creaking joint should be rested

Hearing a crack during a squat or an overhead press often prompts an immediate stop to the exercise. However, the sound alone is not a sufficient reason to stop a session.

A joint is designed to move. Physical activity maintains mobility, stimulates the circulation of synovial fluid, and contributes to the strengthening of the muscles that stabilize the joints.

In a healthy athlete, it is common for a knee, ankle, or shoulder to produce a crack during the first movements of a warm-up. This phenomenon sometimes even tends to decrease over the course of the session, as the tissues warm up and gain mobility.

Conversely, systematically avoiding certain movements for fear of a simple sound can lead to a gradual reduction in joint range of motion and movement quality.

Of course, this recommendation only applies if the crack is isolated, painless, and without loss of function.

In the presence of persistent pain, swelling, or a feeling of instability, it is best to stop the exercise and seek the advice of a healthcare professional.

 

Misconception #5: A silent joint is necessarily healthier

This is probably the most deceptive misconception.

We naturally tend to think that a silent joint is a perfectly healthy joint.

However, the reality is much more nuanced.

A perfectly healthy joint can creak for years without ever becoming painful.

Conversely, some joint pathologies evolve for a long time without producing the slightest sound.

In other words, silence is not a guarantee of good joint health, just as noise is not a sign of a damaged joint.

What really matters is the joint's ability to perform its function:

• move freely;
• withstand daily or training stresses;
• remain stable;
• not be painful.

Healthcare professionals therefore never rely solely on sound to make a diagnosis.

 

What health professionals actually look at

When an athlete consults for joint cracking, the first question is usually not:

"Does it crack?"

But rather:

• Is it painful?
• Since when?
• Was there a trauma?
• Does the joint swell?
• Is there a loss of mobility?
• Is movement limited?
• Do you have a sensation of locking or instability?

These elements are much more important than the sound itself.

In the majority of cases, an isolated, old, reproducible, and painless crack is considered benign.

However, a crack that appears suddenly after a fall, accompanied by significant pain, swelling, or an inability to use the joint normally, requires medical evaluation.

In summary, it is not the sound that should alert you, but the symptoms that accompany it.

 

Key takeaways

Cracking joints are often impressive... but rarely worrying.

In the majority of cases, these sounds are related to perfectly normal physiological phenomena, such as synovial fluid cavitation or the natural displacement of a tendon or ligament.

Current scientific data does not show that isolated joint cracking promotes cartilage wear or increases the risk of developing arthritis.

The true indicator of a joint's health is therefore not the sound it produces, but its ability to function normally.

A joint that moves freely, without pain, without swelling, and without loss of strength is generally much more reassuring than a silent but painful joint.

In other words, before you worry about a crack, ask yourself a much more important question:

Does my joint hurt or prevent me from moving normally?

In the vast majority of cases, the answer is no... and that's probably the best news.