Welcome to part 2 of our series of blog posts on ‘cracking joints’. Part 1 covered what that ‘pop’ or ‘crack’ sound really is. We also provided information about the different types of chiropractic adjustments and what an activator is used for.

Today, we are further discussing the clinical benefits of chiropractic adjustments and whether you should actually crack your own joints.

What does the research say about the clinical benefits of chiropractic?

A growing body of research demonstrates that chiropractic adjustments can positively influence both the biomechanical and neurological systems of the body. The mechanisms of spinal manipulation (or Spinal Manipulative Therapy, SMT) are generally understood through three key theories: Duquette et al. (2016)

Biomechanical theory: Chiropractic adjustments restore normal joint function by improving mobility and reducing adhesions. This decreases mechanical stress and enhances range of motion.
Neurophysiological theory: The application of an HVLA force influences the nervous system by reducing nerve interference, modulating pain signals, and improving communication between the brain and the body. This leads to pain relief and improved function.
Musculoskeletal reflex theory: Chiropractic adjustments help regulate muscle tone and reflexes, reducing muscle spasms and improving muscle coordination. This results in smoother movement and less pain.

One of the key mechanisms by which chiropractic adjustments reduce pain is through the effect on the nervous system. Studies, such as those by Fritz et al. (2014), show that spinal manipulations help modulate the transmission of pain signals at both the peripheral and central levels. This can explain why spinal manipulation is effective in treating various forms of musculoskeletal pain.

In addition, chiropractic adjustments can reduce muscle spasms, promote better blood flow, decrease inflammation, and accelerate healing in the affected tissues.

So, should you crack your own joints?

There’s a good argument against cracking your own joints, but let’s go into this in more detail.

We’ve learnt that the characteristic chiropractic “crack” sound results from the process of cavitation, where nitrogen gas is released from the synovial fluid in the joint. Or another way of thinking about it is the body releasing internal gasses from a pressure change.

We also know that Chiropractic spinal manipulation is a widely used therapeutic approach for managing musculoskeletal pain, particularly in conditions like low back pain, neck pain, and headaches.

Ultimately, spinal manipulation can lead to significant pain relief, improved range of motion, and better overall function. As the body of evidence continues to grow, chiropractic care remains a valuable treatment option for many individuals seeking relief from musculoskeletal disorders.

Cracking your own joints however, also known as “self-manipulation,” is a common habit, especially when people try to relieve tension or stiffness in areas like their neck, back, or fingers. While it might feel satisfying in the moment, whether it’s safe or beneficial depends on a few factors:

What happens when you crack your joints?

The “pop” or “crack” sound you hear is often caused by gas bubbles rapidly forming and collapsing in the synovial fluid of the joint, like the cavitation process in chiropractic adjustments.
It might also involve a small stretch or slight movement of the joint capsule and surrounding tissues, which can temporarily increase range of motion.

Is it safe?

For most people, cracking your own joints is generally not harmful if done occasionally and without force, and in the right places. So, there are a few things to consider:

Self-manipulation vs. professional care: Chiropractors are trained to assess joints, muscles, and overall alignment. They know the right amount of force to apply to achieve therapeutic benefits. When you crack your own joints, you may not have the expertise to identify the right joints that need attention or apply the proper force. Incorrect self-manipulation could potentially lead to discomfort or strain.
Force and frequency: Cracking your joints occasionally and gently is usually fine. However, frequent or forceful manipulation can irritate the joint and surrounding tissues, potentially causing inflammation or discomfort. If you feel the need to crack your joints frequently, it could indicate an underlying issue like muscle tightness or joint dysfunction that may benefit from professional attention.
Underlying issues: If you experience pain, discomfort, or swelling after cracking your joints, or if it’s becoming a habit that you can’t control, it might be a sign of an underlying issue such as joint instability, inflammation, or misalignment. It’s important to get a professional evaluation if these symptoms occur.
Neck and back manipulation: Cracking your neck or back involves more risk compared to cracking your fingers or knuckles. These areas contain more complex structures, such as blood vessels and nerves, which could potentially be harmed if manipulated incorrectly. For neck or spine adjustments, it’s safer to consult with a trained chiropractor to ensure proper alignment and avoid injury.

Are there possible benefits of cracking your own joints?

Besides hearing the sound and the possible psychological trigger of thinking it’s helping; it may temporarily relieve stiffness or pressure. The sensation of relief can be due to a quick increase in joint mobility and relaxation of the surrounding muscles. But maintaining a benefit isn’t guaranteed. Especially if you haven’t addressed the cause of that restriction.

Remember that the body is interconnected, so treating yourself in one area will impact others, meanwhile, you don’t want to be triggering problems.

When to seek professional help:

If you’re cracking your joints frequently or experiencing pain, discomfort, or tension that doesn’t improve, it may be time to seek care from a chiropractor or medical professional. They can assess your joints and provide adjustments or exercises tailored to your needs. You should also see a professional if you experience:

Persistent pain after cracking your joints
Limited range of motion or stiffness that doesn’t improve
Nerve symptoms like tingling or numbness

In conclusion, cracking your own joints in moderation is generally harmless for most people, but it’s important not to overdo it or apply too much force. If you’re concerned about frequent joint cracking or are experiencing pain or discomfort, it’s a good idea to consult a healthcare professional, such as a chiropractor, who can assess your joint health and guide you on the best treatment plan.

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References:

Côté, P., Cassidy, J. D., & Carroll, L. J. (2005). The effectiveness of chiropractic interventions in the management of musculoskeletal disorders. Journal of Manipulative and Physiological Therapeutics, 28(1), 27-39.
Duquette, S.A., Kazemi, M. (2016). The use of spinal manipulation to treat an acute on-field athletic injury: a case report. Journal of the Canadian Chiropractic Association, 60(2), pp.158–163.
Fritz, J. M., George, S. Z., & Delitto, A. (2014). The influence of spinal manipulation on pain and function: A systematic review. Journal of Orthopaedic & Sports Physical Therapy, 44(10), 1-15.
Hicks, G. E., & White, P. (2016). The effectiveness of chiropractic spinal manipulation for low back pain. The Journal of the American Medical Association, 318(18), 1778-1786.
LaPelusa, M., Sisti, D., & Crowley, R. (2023). The clinical significance of audible joint cavitation in spinal manipulation. Journal of Chiropractic Research, 60(2), 112-118.