Is Cracking Your Knuckles Bad for You?

You’ve probably heard it before:

“Stop cracking your knuckles, or you’ll get arthritis!”

But is that true? The short answer is not really. However, how you do it does matter. Let’s break down the truth behind this common myth in three simple steps 👇

Step 1: What’s That Popping Sound?

• That familiar pop is called a cavitation, which is gas bubbles releasing from the joint as it moves through a greater range of motion.

• It’s not harmful or painful, and it doesn’t mean you’re damaging your joints or causing arthritis.

Step 2: Why Joint Position Matters

Here’s where things can go wrong:

• If you crack your knuckles by bending them backward (extension), you compress the joint and may create extra wear over time.

• Instead, move your fingers forward (flexion) like forming a light fist. This opens the joint and makes the release safer.

Step 3: The Chiropractor-Approved Way to Relieve Tension

The safest way to “pop” your knuckles is through gentle distraction, slightly pulling to open the joint space (the same motion a chiropractor might use).

If that’s not for you, try these simple mobility exercises instead:

• Finger and wrist circles: 10–15 reps each direction

• Hand stretches: Move through flexion, extension, and side bends

These movements help reduce stiffness, improve circulation, and relieve that need-to-pop feeling.

When to Get Checked Out

• If you’ve had a hand or wrist injury, surgery, or chronic pain, it’s best to see a licensed provider before trying self-adjustments.

• If your hands or wrists often feel tight, achy, or sore, especially from typing or repetitive work, you might benefit from a professional evaluation.

Book a Consultation

👉 Get your hands feeling their best again . . . Schedule your one-on-one consultation!