Knuckle cracking habit - harmless or potentially risky?

Where does the "crackling" sound come from?

According to Master, Doctor, Doctor Nguyen Xuan Hao, Orthopedic Trauma Specialist, Nam Sai Gon International General Hospital, the "crack" sound when cracking joints is not the sound of bones rubbing or grinding, as many people fear. When the finger is stretched quickly, the pressure in the joint capsule changes, causing small air bubbles in the synovial fluid to burst or collapse. This sudden change creates a characteristic sound. This mechanism is similar to "squeezing" a small air pocket in water.

This explains why the “crack” sound may appear immediately and not be accompanied by pain, swelling or heat – which are typical signs of injury.

Is cracking your knuckles harmful?

In most cases, cracking joints does not cause any structural damage to the joint. However, Dr. Xuan Hao emphasizes that safety is only true when this action is performed gently, without using too much force and not repeated too many times in a short period of time.

Some cases have reported mild pain or swelling after over-cracking. This is due to the joint capsule, ligaments, or tendons around the joint being overstretched, causing inflammation, swelling, or a feeling of looseness in the joint. In people with underlying conditions such as tendonitis or osteoarthritis, the condition may worsen and increase pain over time.

Therefore, if cracking your joints is just for "fun listening", Dr. Hao believes that it should not be maintained as a regular habit.

When does knuckle cracking become a warning sign?

Although mostly harmless, the habit of cracking joints should be carefully considered if it is accompanied by the following symptoms: Swollen, hot or painful joints that last for a long time; pain when gripping, rotating the hand or moving; fingers showing signs of abnormal curvature; loose joints, feeling of being easily "dislocated" when moving.

These symptoms are not due to the simple act of cracking the joints but may be related to tendon or ligament damage or underlying joint diseases. Delaying medical attention can cause the condition to progress and affect the function of the hand in the long term.

Why are so many people addicted to the “crackling” feeling?

Many people admit to being “addicted” to this sound. According to Dr. Xuan Hao, when the joint is stretched, a temporary feeling of comfort appears because the joint capsule is relieved of pressure. This release creates a light and pleasant feeling, making the joint-cracking person unconsciously want to continue doing it.

However, this feeling is only temporary, does not have a long-term relaxing effect or improve hand flexibility.

How to relax your fingers without cracking them?

Instead of cracking your joints, you can apply the following movements: Gently rotate your wrists; stretch your fingers; massage your palms; take breaks while working; practice exercises to strengthen your hand and finger muscles.

These movements help improve blood circulation, reduce muscle tension, and reduce the feeling of “joint tightness” without putting pressure on the joint capsule.

Thói quen bẻ khớp ngón tay - vô hại hay tiềm ẩn rủi ro? - 1 — Patients visit a specialist (Photo: BVCC).

When to see a doctor?

A visit to an Orthopedic Trauma specialist is necessary if the patient has persistent joint pain even without cracking the joint; has had a hand injury or a history of dislocation; feels repeated swelling of the joint; or has difficulty performing simple gripping movements.

At South Saigon Hospital, doctors will perform a clinical examination combined with assessment of tendon and ligament function and prescribe necessary diagnostic techniques such as ultrasound or X-ray when needed to accurately determine the extent of damage, if damage is suspected.

Advice for people with the habit of cracking their joints: Do not crack your joints too hard or too often; avoid cracking in the direction opposite to the natural range of motion of your fingers; do not try to create a “crack” sound with too much force; prioritize stretching exercises - relaxing your joints instead of cracking.

While cracking your knuckles is usually harmless, overdoing it or cracking it incorrectly can cause damage to the soft tissue around the joint. Paying attention to the signs of an abnormality and changing your habits can help avoid unnecessary problems.

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