Rehab Clinic

WebMD Feature from "Men's Fitness" Magazine

You’re a young guy, but your joints creak like rusty hinges. Should you be worried? It depends. We’re here to translate the popping in your knees, crunching in your elbows, and clicking in your shoulders—and tell you how to silence all that noise.

POP!

In most cases, popping occurs when a joint dislocates and then pops back into place. The danger is that one day it may not go back where it belongs, and the very movement may also irritate tissue around the joint (an especially common problem in the shoulder socket). Rule out exercises that may be causing damage, such as behind-the-neck pulldowns and shoulder presses. Strengthen the rotator cuffs with exercises such as external rotations, but also see a physical therapist for treatment.

SNAP!

This sound is the result of friction between two structures (such as tendons) gliding past each other. If the snapping body part (usually the hip, ankle, or shoulder blade) doesn’t hurt, don’t worry about it. But if the area also feels stiff or tight, the tendons are constricted and could benefit from regular stretching.

CRACK!

Most cracking sounds are the result of a vacuum being created between two joint surfaces and then releasing (like the noise a wet glass makes when you lift it off a table). Contrary to popular lore, cracking your joints has not been proved to cause damage. In fact, it actually relaxes the muscles surrounding the joint, improving joint movement and reducing pain. Just don’t do it too often, or you’ll overstretch the joints, making them unstable and injury prone.

GRIND!

Over time, the cartilage in your body can wear down, removing the padding between irregular joint surfaces and allowing those surfaces to rub together. Normally, any sort of grinding noise is harmless. The exception is your knee. There, grinding can be a sign of improper kneecap alignment, which can cause painful and damaging effects to the joint, such as “runner’s knee.” The solution: Stretch the connective tissue on the outer sides of the thighs and strengthen your quads.

Originally Published October 1, 2007

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