“Motion is Lotion” for Creaking, Popping and Painful Joints

Are creaking, cracking and popping joints normal?

When confronting body aches and pains, observation and the quest for understanding can greatly serve us as we age. This is true especially for our joints. Oftentimes, people in our Yoga for 50+ classes ask, “What is the cracking, crunching sound I hear when I move a joint?”

The answer is crepitus! Crepitation describes any grinding, creaking, cracking, grating, crunching, or popping that occurs when moving a joint. We can experience crepitus at any age, but it becomes more common as we get older. For example, crepitus in the knees is very common, as is crepitus in the hips, shoulders, neck and spine. These are also the joints frequently affected by Osteoarthritis.

Crepitus itself usually is not a cause for concern. In fact, most people’s joints crack or pop occasionally, which is considered normal. However, if frequent crepitus is accompanied by pain, swelling, or other concerning symptoms, it may be an indication of arthritis or another medical condition. In that case, speak with your doctor to gain clarity about your particular joint condition.

Should I move a joint with Osteoarthritis?

Another common question we hear is, “If I have Osteoarthritis and it hurts to move a joint, should I keep moving it or keep it still?”

Generally speaking, exercise and movement are important for treating Osteoarthritis. They boost circulation around the joint and strengthen its surrounding musculature. That being said, certain activities, such as weight-bearing and vigorous movement, can further aggravate the joint.

Determining which movements are right for you comes down to how you feel during and after. If you notice sharp pains while doing certain movements, take those as signs to explore a gentler approach. Similarly, if your discomfort increases after exercising, look for modifications to your routine.

Do what feels right for you!

Bear in mind that simple movements within a smaller range of motion tend to exert less force on our joints. Also combining movements with smooth breathing can have a profound effect on the health of our joints and our general well-being. As an alternative, deep relaxation and breathing exercises provide tremendous relief. They give our system the energy it needs to move with greater freedom.

In Yoga, our motto is “no pain, no pain.” Since there is a lot of variation in Yoga styles, some movements may hurt more than they help. Therefore, based your specific situation, always do what feels right for you.

While painful, Osteoarthritis may cause you to be less active in general. But consider that motion is like lotion for your joints! Take a look at our Wellness Practices for Joint Health to find something that feels good to you!

Let’s keep moving!
Sherry

CREDITS:  Author, Sherry Zak Morris, Certified Yoga Therapist

Co-Author, Susana Jones, Certified Yoga Therapist

Editor, Maria Perez, Certified Yoga & Group Fitness Instructor