Dr. Mitchell McDowell Explains What That Snap, Crackle, and Pop Really Means

If you’ve ever stood up, stretched, and heard a pop in your knee—or if you can’t resist cracking your knuckles—you’re definitely not alone. Joint “popping” is something most of us experience, and for the most part, it’s completely normal.

But what’s actually happening inside your body when you hear that sound? And when should you be concerned?

What Causes the Pop?

A recent National Geographic article broke it down in a way that’s easy to understand: many of those joint noises come from gas bubbles forming or collapsing inside the fluid that helps your joints move smoothly (called synovial fluid). It’s kind of like opening a can of soda—just on a much smaller scale inside your body.

In other cases, the sound comes from tendons or ligaments gently snapping over bones as you move. Again—this is usually harmless and happens more often when joints are stiff, tight, or underused.

“Is Cracking My Joints Bad for Me?”

This is one of the most common questions I get. The short answer? No, it’s not bad.

There’s a long-standing myth that cracking your knuckles leads to arthritis, but science says otherwise. Studies—and even long-term self-experiments by researchers—have shown no link between joint popping and joint damage like arthritis.

In fact, for many people, popping their joints can feel like a release of pressure, and sometimes it even improves how the joint moves right afterward.

When to Pay Attention

That said, popping joints shouldn’t hurt. If you're noticing pain, swelling, stiffness, or if the joint gets stuck or gives out, those are signs that something else might be going on.

“The sound itself usually isn’t a problem,” says Dr. McDowell, orthopedic surgeon at M Bone & Joint. “But if there’s pain or other symptoms involved, that’s when it’s time to get it checked out.”

Especially with popping in the spine or neck—it's best not to force it. Gentle movement is fine, but don’t try to “crack” things into place unless a trained provider is helping you.

Tips for Healthy, Quiet(er) Joints

• Keep moving – Daily motion keeps joints lubricated and happy.

• Stretch regularly – Especially if you sit a lot or work at a desk.

• Strengthen muscles – Good joint support comes from strong surrounding muscles.

• Don’t force the pop – Let it happen naturally, not by yanking or twisting.

Final Thoughts

Hearing your joints pop now and then is completely normal—and in most cases, not something to worry about. Just listen to your body. If it feels good and there’s no pain, you're likely just hearing normal joint mechanics at work.

If you do start noticing new discomfort or changes in how your joints feel, we’re here to help.

Have concerns about your joints or want to keep them feeling their best?
Call us at (951) 444-1911 or visit www.mboneandjoint.com to schedule a visit with Dr. McDowell.