Breaking Bones: Why Do My Bones Pop When I Walk?

Have you ever noticed a popping or cracking sound when you stretch, move, or crack your knuckles? You're not alone if you've wondered, "Why do my bones crack when I move?" Many people experience this, and while it can feel strange, it's usually nothing to worry about.

To help you, we'll explain what causes these sounds, whether they're a sign of something serious, and when it might be time to see a doctor.

"When you hear a crack or pop from your joints, it's often because of synovial fluid, which helps keep your joints moving smoothly. This fluid has gases like carbon dioxide that can form tiny bubbles. When you move, stretch, or bend, these bubbles might burst, creating the cracking sound you hear known as crepitus," explains family physician Dr SZ Anwar (MBBS).

Besides gas bubbles, the sounds can also come from ligaments and tendons moving over bones or changes in the position of your joints. Although these noises can be surprising, they're usually harmless and just a normal part of how your joints work.

The sounds of joints, like popping, cracking, or snapping, are called crepitus. This medical term covers all types of noises that joints can make. Knowing this term can help you better understand and feel less concerned about the sounds your body makes when you move.

Your joints move during walking, which may cause the synovial fluid's gases to shift pressure quickly and produce popping sounds.

• Muscle tension: Tight muscles can affect how joints move, causing cracking sounds.
• Joint alignment: If your joints aren't perfectly aligned, they might move in unusual ways, leading to noises as things shift around.

One widespread practice that releases tension is cracking your knuckles. When you pull or bend your fingers, the synovial fluid's pressure decreases because more room opens up in the joint. This produces the sound of cracking as gas bubbles burst.

It's common for foot and toe cracks when you move after resting. It happens because your feet's tendons and ligaments adjust as you walk. A cracking sound can also be produced by shifting your foot's arch, which absorbs pressure with each stride.

Cracking your bones daily is generally harmless and not linked to serious health issues, despite the common myth that it causes arthritis. Research shows no direct connection between knuckle cracking and joint damage. However, "If joint cracking is accompanied by pain, swelling, or discomfort, it could signal an underlying medical condition, which may require medical attention," adds Dr Anwar.

Though occasional joint cracking is usually benign, some symptoms could indicate a more severe problem.

• Pain: If joint cracking is accompanied by pain, it could be a sign of inflammation, injury, or degenerative conditions like osteoarthritis, where cartilage wear causes pain and cracking.
• Swelling: Swelling surrounding the joint might indicate inflammation brought on by an accident, infection, or arthritis. If there is swelling along with the cracking, consult a doctor.
• Decreased range of motion: In addition to joint sounds, limited range of motion or trouble performing daily tasks could be signs of joint damage or diseases such as rheumatoid arthritis.

Possible causes of persistent or painful cracking include:

1. Tendonitis: An inflammation of the tendons that results in soreness and cracking.
2. Bursitis: Pain and cracking caused by inflammation of the bursae (synovial fluid-filled sacs that minimise friction and safeguard the body's tissues and joints).
3. Cartilage damage: Wear and tear on the cartilage can result in abnormal joint mobility and breaking.
4. Joint instability: Painful, irregular joint mobility brought on by damaged ligaments may cause pain.

To reduce joint cracking, think about making the following lifestyle adjustments:

• Stay hydrated: Our joints use synovial fluid as a lubricant to move smoothly. Think of it like oil for your engine. When you're dehydrated, this fluid level dips, leading to elevated friction and — you guessed it — more cracking. So, ditch the sugary drinks and guzzle down plenty of water throughout the day.
• Stretch it out: Tight muscles can pull on your joints, creating tension and those tell-tale pops. Regularly incorporating stretches into your routine helps improve flexibility and loosen up those muscles, allowing your joints to glide effortlessly.
• Strength is your superpower: Building strong muscles surrounding your joints acts like a natural support system, keeping everything aligned and stable. This reduces the stress on your joints and minimises the need for those popping sounds to release pressure.
• Weight management matters: Carrying extra weight puts significant stress on your joints, leading to greater wear and tear and, yes, more cracking. Maintaining a healthy weight removes the pressure, promotes overall joint health, and keeps the pops at bay.

It's common to hear your joints crack, and it's usually nothing to worry about. But if you're experiencing pain or swelling, it's essential to address it. Make an appointment with a specialist to ensure your joints function well.