Do you find yourself popping your knuckles? Maybe when you’re bored, stressed, or trying to ease tension in your hands?

You’re not alone. Many people crack their knuckles and wonder

  • Is it bad for me?
  • Could it cause arthritis?
  • Should I try to stop?

Let’s break down what science really tells us about knuckle cracking, what’s actually happening in your joints when you do it, and whether it’s something you need to be concerned about.

 

Does Cracking Knuckles Give You Arthritis?

Many people crack their own knuckles, if you are one of many it is likely that at some stage someone has told you ‘don’t you know that gives you arthritis?’

But the truth is

No. Cracking your knuckles does not cause arthritis.

Despite what many people believe, the habitual cracking of knuckles hasn’t been shown to directly lead to osteoarthritis or other forms of degenerative joint disease.

 

What the Data Tells Us

One of the most well-known pieces of research on knuckle cracking comes from Dr Donald Unger. He tested this theory by cracking the knuckles on his left hand and leaving his right knuckles free for 60 years. After this period he noticed no change in one hand versus the other. In his personal experiment, neither hand developed arthritis, suggesting there’s no clear link between knuckle cracking and arthritic changes in the joints.

While this was only one study, other studies as well as clinical observations have supported this conclusion, finding no consistent evidence that habitual knuckle cracking increases the risk of arthritis in the fingers or hands.

  • A study done in 2011 with 215 respondants demonstrated that cracking your knuckles is not a risk factor for arthritis. Although cracking your knuckles won’t give you arthritis we recommend that you don’t crack them too often as this can lead to loose joints.
  • Another study published in 1990 found that the 74 participants who regularly cracked their knuckles had a lower average grip strength, and had more instances of hand swelling. However the incidence of arthritis was unchanged.
  • This is further supported by The Arthritis Movement of Australia who state that “there is no evidence that knuckle cracking causes arthritis”.

Still, that doesn’t mean cracking is entirely without consequence, it just means that, based on current evidence, it doesn’t cause arthritis.

 

What Actually Happens When You Crack Your Knuckles?

When you stretch or bend your fingers to crack your knuckles, you’re manipulating the joint capsule, the soft tissues surrounding the joint. This creates a change in pressure within the joint.

 

Where Does the Sound Come From?

That familiar popping sound is due to gas bubbles forming and collapsing inside the joint fluid. When the bubbles collapse or “pop,” that’s the noise you hear.  It is not the bones “cracking” or grinding on each other. A “crack” does not need to be heard to mean that the adjustment has been successful.

 

Why Do We Feel the Urge to Crack Our Kuckles?

Many people crack their knuckles because it feels good. It can temporarily relieve a sense of stiffness or tightness, especially after prolonged gripping or sitting with hands in one position. In some cases, it becomes a habit or a subconscious way to release tension.

 

Should You Crack Your Knuckles?

Although cracking your knuckles won’t give you arthritis we recommend that you don’t crack them too often as this can lead to other issues.

  • Loose joints: Habitually forcing joints beyond their comfortable range can increase laxity (joint looseness) over time.
  • Swelling or discomfort: Some people may notice mild swelling, irritation, or achiness with frequent cracking — especially if there’s underlying joint or soft-tissue sensitivity.
  • Overuse patterns: If knuckle cracking is paired with other repetitive hand movements or grip strain, it may contribute to irritation or discomfort in the fingers, tendons, or wrist.

For most people, occasional knuckle cracking isn’t harmful – but if you experience consistent pain, swelling, or changes in hand function, it’s worth having your hands assessed by a healthcare professional.

 

How to Stop (and What to Do Instead)

If you want to reduce or stop knuckle cracking, here are some practical alternatives that gently relieve tension without stressing the joints:

  • Stretch your fingers and hands: Slowly extend and flex your fingers, gently opening and closing your hand to improve circulation and ease stiffness.
  • Use soft-ball or hand-therapy exercises: Squeezing a soft ball or therapy putty can alleviate tension and strengthen hand muscles.
  • Check your ergonomics: Poor typing, texting, or gripping habits can increase hand tension. Ensuring good wrist and hand position during everyday tasks can help reduce the urge to crack.
  • Practice awareness and habits change: Notice when you’re most likely to crack your knuckles (boredom, stress, fatigue) and replace the urge with a gentle stretch or shake.

If hand stiffness or tension persists, a chiropractic assessment can identify imbalances in joint movement or muscle tension and suggest targeted strategies to support hand comfort and mobility.

 

Resources

D.L. Unger. 1998. Does knuckle cracking lead to arthritis of the fingers? Arthritis & Rheumatism.

K. deWeber, M.Olszewski, R.Ortolano. 2011. Knuckle cracking and hand osteoarthritis. Journal of the American Family of medicine

J. Castellanos, D. Axelrod. 1990. Effect of habitual knuckle cracking on hand function. Annals of the Rheumatic Diseases.

Arthritis Australia. 2025. 10 Common Myths About Arthritis. Arthritis Australia. Myth #10: “Cracking your knuckles causes arthritis.”

 

This article was originally published on October 23, 2015 by Dr Michael Henderson. It has since been reviewed and updated in accordance with the most recent research.