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.

What happens when bones crack?

"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.

What are cracking bones called?

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.

In many cases, crepitus is completely harmless. A common example is when you crack your knuckles; this noise is usually caused by the rapid release of gas bubbles in the synovial fluid that lubricates your joints. Similarly, other joints might make sounds due to normal movement, especially after a period of rest or inactivity.

While crepitus is often nothing to worry about, it can sometimes indicate underlying conditions like arthritis, cartilage wear, or joint inflammation. If you're concerned or if the sounds are frequent and uncomfortable, it’s advisable to consult a healthcare professional.

Why do my bones pop when I walk?

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

1. Gas bubbles in synovial fluid: Joints are lubricated by synovial fluid, which contains dissolved gases. Movement can cause pressure changes, leading to gas bubbles forming or collapsing, resulting in harmless popping or cracking sounds.

2. Muscle tension or tightness: Tight muscles, especially around the hips, knees, or ankles, can pull on tendons and disrupt joint movement, causing snapping or cracking noises, often after periods of rest.

3. Joint misalignment: Poor posture, previous injuries, or natural anatomy can cause slight misalignments, making joints move unevenly and produce clicking or shifting sounds as they readjust.

4. Ligament or tendon movement: Tendons or ligaments may snap over bones or tissues during movement, especially when walking fast or twisting, leading to harmless clicking sounds unless there's pain.

5. Previous injuries: Past injuries can cause minor structural changes, leading to slight joint instability or irregular movement, which may cause occasional cracking during walking.

6. Repetitive motion: Frequent walking, running, or heavy lifting can strain joints and tissues, leading to inflammation or tightness, making joint noises more common.

Common areas where bones crack

Knuckles and fingers cracking

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.

Foot and toe cracking

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.

Are cracking bones harmful?

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.

Bones in body cracking: when to worry

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.

Persistent or painful cracking

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.

Tips for reducing joint cracking

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.

Cracking joints? No worries — unless they hurt!

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.