Can running, cracking your knuckles damage joints? Experts debunk common myths
Dr. Holden explains that the sound originates from gas bubbles in the fluid surrounding the joints and is usually harmless. However, if there's swelling, weakness, or persistent pain, it's worth seeing a doctor.
New Delhi: Most of us don’t think twice about our joints — until they start to ache. Whether it’s the knees that groan during squats or fingers that feel stiff after typing all day, our joints are quietly working around the clock. With over 350 joints in the human body, they’re essential to every movement we make — from walking and running to simply tying shoelaces. But are we doing enough to protect them? According to medical professionals, not always. From cracking knuckles to collagen supplements — here’s what experts say impacts your joints.
The Everyday Habits That Affect Joint Health
Dr Wendy Holden, a consultant rheumatologist, explains that ignoring joint care can eventually lead to stiffness, discomfort, and even arthritis. Fortunately, there are simple ways to support joint health as we age. Eating plenty of dark leafy greens like spinach and kale, staying active, maintaining a healthy weight, and stretching regularly all play a vital role.
Surprisingly, something as common as your footwear can impact your joints. "High heels place unnecessary strain on your knees,” experts say — another reason to ditch uncomfortable shoes more often.
Does Cracking Your Knuckles Cause Damage?
Let’s settle this once and for all — the "pop” you hear when cracking your knuckles doesn’t mean your joints are suffering. Dr. Holden explains that the sound originates from gas bubbles in the fluid surrounding the joints and is usually harmless. However, if there’s swelling, weakness, or persistent pain, it’s worth seeing a doctor.
Tech Neck is Real — And It’s Hurting Your Spine
Spending hours bent over a screen? You’re not alone, and your posture may be paying the price. Michael Fatica, an osteopath, warns that our necks are designed to curve slightly backward, but constant forward tilting from phone or screen use can cause long-term damage. This poor posture not only affects your neck and shoulders but can also strain your lower back. Watching TV in bed with your head propped up is another sneaky contributor to spine stress. To counteract this, Fatica recommends simple stretches like the "towel stretch” for the neck and a gentle back decompression movement using your bed as support.
Are Collagen Supplements Worth the Hype?
Collagen has become a buzzword in joint health, but are all those powders and gummies necessary? Dr Holden believes in going back to basics. "Your body already produces collagen. Eating enough protein and staying active is more beneficial than spending on pricey supplements,” she says. While some studies suggest collagen may relieve joint pain, others show little or no benefit, so the jury’s still out.
Is Running Bad for Your Knees?
Running is often blamed for joint damage, but Dr. Holden says it’s not inherently harmful. Regular running can strengthen joints if done correctly. Problems arise from overtraining, using poor footwear, or always running on hard surfaces. New runners should start gradually and invest in quality, supportive shoes. Adding strength exercises like lunges or squats can protect your knees and hips long-term.
Joints are vital, but often overlooked. With the right habits — including smart movement, good nutrition, and posture awareness — you can maintain your health for years to come.