Why do our joints click?

Popping like bubble wrap every time you bend? Or can’t get through a meeting without that feeling in your knuckles?

Maybe it’s earned you a disapproving side-eye from the people around you...but what do those noises actually mean?

We’ll find out, plus some guidance on keeping your joints healthy (cracking or not).

What are joints & what do they do?

Put simply, a joint is where two bones meet to allow movement. Think of your knee, for example – it's what makes the bottom of your leg move independently from the top.

Joints can come in different shapes and sizes, like the ball and socket of a hipbone or the hinge of a knee.¹

Joints are held together by strong tissue called ligaments. Cartilage sits between the joints to prevent friction as the bones move and rub against each other.

Some more flexible joints are surrounded by fluid (called synovial fluid) to help lubricate them and provide extra cushioning.²

Our joints are crucial for movement; almost every bone in our body is attached to one. Strong, healthy joints can help us to stay active, flexible, and free of aches and pains over time.

“It can also be anatomical: for example, if a ligament flicks over a boney prominence.”

That might not sound ideal, but it’s rarely something to worry about. “Noisy joints are very common and rarely a cause for concern,” says Fiona.

Who does it affect?

Many people find some of their joints crack to some extent. However, it can also be more common in people with hypermobility.⁴

You might notice your joints click more with age, as the surrounding cartilage begins to naturally wear down.

As mentioned, this isn’t usually a cause for concern – more the expected 'wear and tear' of your body. However, other noises (like grating or crunching) or swelling and tenderness might be a sign of a condition like osteoarthritis, so speak to your GP if you experience these.⁵

But - despite the warnings you might have had from friends or family members - there’s little evidence to suggest that cracking joints can contribute to your risk of conditions like these.^6,7 So, you should be safe to keep cracking if it happens naturally for you.

Staying fit, active, and within a weight range that’s healthy for you are the most effective ways of protecting your joint and bone health in the long term. However, you might find that supplementing certain vitamins and minerals may help support your joint health. But not everyone needs these supplements or is safe to take them, so you should always speak to your GP before use.

Calcium is responsible for strong, healthy bones, and being deficient can cause osteoporosis later in life.¹⁰ Luckily, most people can get the calcium they need through food and drinks like dairy products, green leafy veg, and fortified bread and plant milks.¹⁰

Your bones and cartilage are mainly made from a substance called collagen, which naturally declines as you get older. Some people choose to take collagen supplements to help replenish their collagen levels.

Vitamin C also promotes healthy collagen production, so it’s best to make sure you’re getting plenty in your diet before considering collagen supplements.¹¹

Back to joint cracking! Noisy joints aren’t usually a sign that they’re particularly healthy or unhealthy – but it’s important you look after them nonetheless.

Even if you have a condition like arthritis, it’s advised to move your body where you can to maintain good muscle strength. You’ll likely find that your joints become stiff and painful if you don’t move them often enough.

It doesn’t have to mean intense activity; just a few extra minutes of being up and about can make a difference. Check out our overall guide to joint, bone, and muscle health below and find out what kind of mover you are.

Last updated: 14 March 2023