Understanding Why Your Shoulders Pop and Crack
Have you ever noticed your shoulders pop or crack when moving? Maybe you’re stretching in the morning, reaching up for something on a high shelf, or performing a workout routine, and suddenly, you hear that familiar sound. This cracking noise can cause concern for many, especially if it’s frequent or accompanied by discomfort. The truth is joints pop and crack for several reasons, and in many cases, it’s nothing to worry about. However, it’s also important to understand what causes these sounds, how to identify when they’re a sign of a bigger issue, and how to ensure your joints stay healthy.
Why Do Joints Pop and Crack?
The popping or cracking noise you hear when moving your joints is medically referred to as crepitus. This sound can occur in any joint, including your shoulders, knees, neck, and fingers. While this noise can be alarming, it’s often just a natural part of how your body moves and functions.
Air and Fluid in Joints
One of the most common reasons your shoulder might pop or crack is the buildup of gas bubbles in the joint fluid. Your joints are surrounded by a lubricating fluid known as synovial fluid, which helps the bones move smoothly over one another. Gas like oxygen, nitrogen, or carbon dioxide can sometimes accumulate in this fluid. When you move or stretch a joint, these gas bubbles can burst, creating that familiar popping or cracking noise.
Do My Joints Become Damaged From Cracking Them?
The cracking or popping noise you may hear from the burst of a gas bubble in your shoulder joint is similar to the sound you hear when you crack your knuckles. It’s not harmful and is not associated with any injury in most cases. The release of gas doesn’t cause pain or damage to the joint, and it’s a natural process that happens during regular movement.
Tendons and Ligaments Moving Over Bones
Your joints are surrounded by tendons and ligaments, which help connect muscles to bones and provide stability. When you move your shoulder, especially if you’re engaging in a wide range of motion, these tendons and ligaments can sometimes shift or snap over bones. This movement can create a clicking or popping noise as the tendons and ligaments realign themselves. In most cases, this cracking is also harmless and doesn’t cause pain. However, if you feel a sharp pain along with the popping sound, it could indicate a strain or injury to the tendons or ligaments, and it’s worth getting checked out by a physical therapist.
Scar Tissue and Joint Wear and Tear
As we go through life, our bodies experience a certain amount of wear and tear. Our joints can accumulate scar tissue over time from physical activity, injuries, or simply aging. Scar tissue forms as a part of the body’s healing process when tissues are damaged. Sometimes, this scar tissue can cause the joint to crack or crunch when moved. This type of crepitus is also generally harmless as a natural part of aging and the body’s response to past injuries or stress on the joints.
Lack of Joint Stability
Another reason your shoulder might pop or crack is due to a lack of stability in the joint. Some people have more flexible joints, often referred to as being hypermobile, which allows them to move their joints beyond the typical range of motion. While this flexibility can be beneficial in some cases, it can also lead to instability in the joint. When the muscles around the shoulder joint aren’t providing enough stability, the joint can move in ways that aren’t biomechanically ideal. This can cause the joint surfaces to rub against each other or snap into place, creating popping or cracking sounds.
When To Be Concerned About Shoulder Popping
While shoulder popping is often normal, it’s important to know when it might be a sign of something more serious. In general, if the popping or cracking is not accompanied by pain or loss of range of motion, there’s usually no cause for concern. However, there are certain scenarios in which you should seek professional help.
Pain Along With Popping
If you feel a sharp or dull pain whenever your shoulder pops, this could indicate an underlying issue. Pain often indicates that something is wrong, whether it’s inflammation, a torn ligament, or muscle strain. Conditions such as rotator cuff tears, labral tears, or impingement syndrome can cause painful popping, and it’s essential to get these checked out by a physical therapist or healthcare professional. These conditions often require specific treatment plans, including physical therapy, to avoid further damage.
Loss of Range of Motion
If you notice that your shoulder is popping and you’re unable to move it as freely as before, this could also indicate a more serious problem. Loss of range of motion can signify joint injury, arthritis, or a frozen shoulder. A physical therapist can assess your range of motion and help identify the underlying cause of the limitation. Addressing this early can prevent further issues and ensure you maintain healthy joint function.
Swelling or Redness
If your shoulder joint is swollen, red, or warm to the touch, in addition to popping or cracking, this could be a sign of inflammation or infection. Swelling indicates fluid buildup in the joint, resulting from an injury, arthritis, or other conditions that cause inflammation. It’s important to seek medical attention if you experience these symptoms to ensure that you get the appropriate treatment and avoid further complications.
What You Can Do About Shoulder Popping
If your shoulder popping is not causing pain or limiting your movement, concern’s usually unnecessary. However, if you want to reduce the frequency of popping and ensure your shoulders remain healthy, you can do a few things.
Strengthen Your Shoulders
Strengthening the muscles around the shoulder joint can help improve stability and reduce unnecessary popping. Exercises focusing on the rotator cuff and scapular muscles are particularly important for shoulder stability. Here are a few exercises you can try:
Improve Your Posture
Poor posture, especially rounded shoulders, can contribute to joint popping. If you spend much time sitting at a desk or slouching, you may be putting unnecessary stress on your shoulder joints. Improving your posture by keeping your shoulders back and maintaining a neutral spine can help reduce the strain on your joints and improve movement.
Stay Active
Regular movement and activity can help keep your joints healthy and reduce the buildup of scar tissue. Staying active with exercises that promote flexibility and strength, such as yoga, Pilates, or swimming, can keep your joints moving smoothly and reduce popping over time.c
When To See a Physical Therapist
If your shoulder popping is accompanied by pain, loss of movement, or swelling, it’s important to see a physical therapist or healthcare provider. At The Physical Therapy Effect, we can assess your shoulder, identify any underlying issues, and create a personalized treatment plan to help you regain mobility and reduce discomfort. Our experienced team in San Diego is here to provide expert care, whether you’re dealing with shoulder pain, joint instability, or simply want to prevent future injuries. Don’t let shoulder popping hold you back. Schedule a consultation today.
For informational purposes only.
