Cracking and Popping Joints

There are many myths about joint cracking. The two most common are that our knuckles will get bigger if we crack them, or we will get arthritis. Neither of these is likely, but there is truth to the idea that some forms of cracking are undesirable.

By Paul Grilley

Bursitis is less likely to occur in the patella, but eventually the cartilage can become worn and irritated. This condition is called chondromalacia, and it makes the knee painful to bend.

What to do?
If a student can pop a hip each time they do leg raises, they should try one of the following variations to avoid creating friction in the socket.

1. Do leg raises with knees bent.
2. Experiment by holding the legs slightly apart.
3. Don't allow the legs to come too close to the floor when bringing the feet down.

Friction in the patella can sometimes be avoided by turning the foot out slightly in Warrior poses and triangles. But due to a unique bone structure in every individual, it sometimes may be more helpful to turn the foot in, rather than out. Frequently, the strain on the patella also can be relieved by stepping backwards into Warrior, rather than forward. Stepping backward relaxes the strain on the bent front patella, allowing it to slide as it should with minimal friction.

Friction pops sometimes occur in the elbow or shoulder when practicing Chaturanga or Upward Dog. Asking a student to take their hands wider and their elbows out can help. This variation requires more strength to perform, so beginners may need to hold themselves on the knees, rather than feet.

Joint Fixation
The second cause of joint popping is fixation. The bones of a fixated joint are temporarily stuck together due to suction, not friction. When this vacuum is broken, we hear a popping sound.

An everyday example of fixation is when the bottom of a glass of water sticks to the surface it is resting on. When two hard, smooth surfaces have a film of fluid between them, they can create a vacuum by forcing the fluid out to the edges. As long as the seal of fluid remains unbroken, the vacuum remains. If we are careful, we can lift quite a heavy plate by fixating a glass to it.

Most of the joints of the body are ideally shaped for fixation to occur. The ends of the bones are lined with hard, smooth cartilage and the joint itself is filled with synovial fluid. This fluid is necessary to lubricate the joints and minimize friction, but if a joint is immobile long enough, then some of the fluid between the bones squeezes out and a temporary vacuum, or fixation, occurs.

The most common places for fixation to occur are the fingers, toes, and joints of the spine and ribs. When fixation occurs, we typically feel "stuck" or "tight." This is because are joints are not moving. People who crack their knuckles are breaking the fixation that occurs in their fingers. People who "crack" their spines in a spinal twist are doing the same thing. It feels good to them, and there is no harm in it.

Know the Difference
There is an important difference between releasing fixation and friction popping. Once a fixation has been released, the joint will not pop again until it has rested, immobile, for some time. This is because it takes time for fixation to reoccur even when conditions are right. A glass of water, for example, will not instantly fixate to a plate. Releasing joint fixations is actually beneficial, because it allows the free functioning of the joints.

Friction popping is not like fixation. It can be created at will. We can snap our finger and thumb as often as we like. If you or your students are able to repetitively pop a hip, knee, or neck, then it is undesirable friction popping. The occasional friction pop will do no harm, but be mindful that it does not become habit or a nervous twitch.

Paul Grilley has been studying and teaching yoga since 1979. He teaches regular workshops on both physical and energetic anatomy. Paul lives in Ashland, Oregon with his wife Suzee.

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