Knuckle cracking is a common habit but, as with any habit, if you want to break it, you must firstly ensure that you have the desire to stop.
Is the habit harmful? Does it matter if you don’t stop cracking your knuckles?
Although there is no evidence that knuckle cracking leads to arthritis – as was once assumed – it can lead to other problems. For example, It can cause swelling of the joints and reduction of hand control and strength.
Depending upon its severity, knuckle cracking can be a sign of more serious nervous disorders, or even deeper psychological issues.
What actually causes the cracking sound?
The act of knuckle cracking pulls the bones and cartilage apart which releases the synovial fluid that lubricates the joint. This fluid comprises a mixture of carbon dioxide and nitrogen; when brought into contact with air it turns into a gas – and that’s what makes the “popping” sound.
What are the dangers of knuckle cracking?
People who have cracked their knuckles for very long periods of time have developed symptoms that include:
- Slightly reduced hand strength.
- Swollen or painful hands.
- Soft tissue damage to the joint capsule(s).
- Damage to the hand’s ligaments, the soft tissues that connect our bones.
How to stop? Use Behavioral Therapy!
If you want to stop, then behavioral therapy techniques are the solution.
There are two basic forms of behavioral therapy: positive and negative.
Positive behavioral therapy includes techniques like reward systems.
Negative techniques include minor punishments or other reminders to make the person aware of their habit, so they can stop.
Here is a summary of the various options:
- Keep your hands busy. – Learn to twirl a pencil or a coin, for example.
- Take up some kind of hobby that keeps your hands (and mind) busy, like drawing, writing, or arts and crafts.
- Use the rubber band method – When you notice you are about to crack your knuckles pull on the rubber band and snap it back onto your skin. The slight sting you feel will help you to break your habit as you will come to associate your knuckle cracking with pain.
- Carry a small hand lotion tube around with you in your pocket or purse. When you feel the urge to crack your knuckles, rub the lotion on your hands – it gives you something else to do.
- More drastically – put tape around your “knocking knuckles” or tape your fingertips to your palm to make a fist.
- Put socks on your hands while watching television or doing other activities that don’t require the use of your hands.
- Keep a pen/pencil in your hand to prevent cracking or “strumming” your fingers.
Knuckle cracking is a nervous symptom of something in your subconscious mind. If you want to stop, it is important to become aware of it and to make the conscious decision to stop whenever you find yourself doing it. Try to discover the source of the anxiety or stress.
For those of you whose friend or partner is a knuckle cracker, bear in mind that nagging or complaining about the habit is more likely to make it worse than make it go away.
Nagging only leads to more stress, which increases the nervous reaction to that stress. Gentle reminders are much more effective than constant nagging.
If you still find that you are unable to stop cracking your knuckles, seek professional help.
Do you crack your knuckles – or have you managed to stop?
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