“Why do my joints make a clicking / cracking sound when I lift weights?”
Chances are have probably noticed that when you perform certain weight training exercises you may get a clicking, popping, or cracking sound in your joints. Especially the shoulder joint, elbow joint, knee joint, or hip joint.
This is quite common among bodybuilders and weight lifters who are constantly working and moving their body’s with various strength training exercises.
Click To Watch The Video and find out why your joints crack when lifting weights…
Note: if you can’t watch the embedded video clip above,
you can watch it right on my YouTube Channel by Clicking Here
When you first experience your joints pop or crack you may feel a bit worried or alarmed. But the main thing you need to ask yourself is does this pop or cracking sound hurt. More often then not it’s totally painless and you may actually feel that your body is more limber and agile after your joints have popped.
Even if your joints pop or crack, as long as there is no pain or discomfort associated with the pops and cracks, then it’s totally safe and you don’t have anything to worry about.
However, if there is pain and discomfort then you should get it checked out by your doctor. As this could be a sign of a more serious joint issue such as arthritis, bursitis, or tendinitis.
Here are some references that you can read that will better explain how your joints work and why you are experiencing the popping and cracking sounds.
http://en.wikipedia.org/wiki/Cracking_joints
http://www.loc.gov/rr/scitech/mysteries/joint.html
http://www.wisegeek.com/what-exactly-is-happening-when-my-joints-crack.htm
http://www.webmd.com/osteoarthritis/guide/joint-cracking-osteoarthritis
If you have experience certain joints cracking or popping from time to time when you workout, please let me know in the comments section below…
17 Comments
Sulaman
HIi recently i got knee pain 4 to 5 days agoo and unable to move whole leg..i dont know because this problem starts when i got up frm regular sleep.. 1st it starts in left one and day after it starts in right one…. why is this so because i never did ever a leg workout but usualy i do heavy shrugs.. urgency plz.:)
leehayward
Sulaman,
If you can’t move your leg then you need to go see a doctor, this is something that’s requires more serious medical attention then a simple blog comment can solve.
Justin
Hey lee,
I got the cracking in my shoulder when I’m doing barbell benchpress in particular. It’s really made me cut down on my weight and my range of motion. (I don’t touch my chest anymore)
My doctor says its because I’m “naturally loose ligamented” but I can make my shoulder crack at will.
Eccentric Movement
Lee,
I have read/heard that the muscle rips/tears when we are letting the weight down (I think this is eccentric movement). I saw a guy at the gym doing dead-lifts, and he pulled up, then proceeded to basically let the weight drop! Apart from making the gym floor shudder like crazy, with mind to the point I made above; this didn’t seem the best form for the dead-lift.
Then again – he was dead-lifting 280 KG – so he either was a genetically gifted guy that made gains whatever he did – 😉 – or that was an alright way to do the dead-lift.
Now I’m not pretending to be an authority on the subject at all – the points I’ve made are only what I’ve read and heard and seen – so I’m asking a genuine question.
What’s your take on this Lee?
leehayward
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The lowering portion of the lift is what stimulates a lot of muscle growth. It’s breaks the muscle down and is responsible for most of the soreness you experience from lifting. From a bodybuilding point of view you should always lower the weight under control to maximize muscle growth.
But from a weight lifter or powerlifter’s point of view their main emphasis is simply getting stronger. So a lot of times they will drop the bar when doing olympic lifts and deadlifts to avoid the eccentric portion and minimize soreness. They just want to get stronger, not necessarily bigger.
Eccentric Movement
leehayward,
OK I see. So they could still maximize their strength gains via this technique?
Matty Clarke
My knee’s have cracked/popped for as long as I can remember.. this has never caused me any problem and as you mention in your article. I do have more freedom of movement after this.
I have asked numerous Dr’s about this and there is nothing to report wrong with me.
However if there is pain/lack of mobility associated with these sorts of feelings or sounds seek medical advice as you may have something very serious going wrong.
Bernie71
Hi Lee
I had a rotator cuff repair ( full thinkness and achors used) on my left shoulder about 6 years ago, I have had 2 shoulder surgeries, physio for a year and it felt ok not perfect but good enough to return to a normal routine……This past year I have discovered that there is a pin hole tear near the anchors and the surgeon is recommending another surgery to repair that, not being able to guarantee that the surgery will work.
Is it possible to repair this tear at home with strengthening rotator cuff exercises? What do you think? any suggestions? I have chronic pain ( moderate to severe) and I’m taking painkillers…not a great way to live for sure anything you can suggest would be appreciated……
Chelsea
It’s an awesome paragraph for all the internet people; they will get advantage from it I am sure.
Jennifer
My shoulders & upper arms pop constantly but never hurt. Im guessing Im fine.:D Thanks for the article.
Sam
Hey Lee
What if your elbow decides to crack in the middle of an arm wrestling match?
José
OK so about over a year ago I broke my left forearm. I landed on my back I tried to put my hands didn’t work. My arm healed and now my elbow and wrists pop on my pull-ups. No pain no problem but I didn’t have it before
leehayward
You should be careful with that, maybe try substituting pull downs instead with lighter weight and higher reps for a while to make sure your elbows and wrists are ok before pushing it with bodyweight pull ups.
Kane sherratt
Hello Lee I have a clicking noise in my elbow joint it happens every time I do a curl but only with weight in my hand. it doesn’t happen empty handed but it dose if I’m flexing hard empty handed. ther is no pain but I can feel a thud when it happens and the heavier the weight the louder the noise do u know what this is and is it ok to train with it thanks
José
leehayward,
Thanks for the answer. One thing though this popping happens when I’m almost done with the routine when I have to force myself to finish and end up sweinging my self up in that case would improper form have a part in this? Because when I keep proper movement and do it slow there’s no popping.
leehayward
Lifting with proper form and using a slow and controlled tempo will limit the pops and cracks in your joints because you are forcing your muscles to do the work, rather than stressing your joints.
Kane sherratt