It can take this released gas up to 30 minutes to dissolve back into the synovial fluid - that’s why you usually have to wait a while before you can pop the knuckle again. Cracking your knuckles stimulates the nerve ending and stretches out the joint, which is why it feels so good.
Reduced hand strength Soft tissue damage to the joint capsule(s). Damage to the hand’s ligaments, the soft tissues that connect our bones.
In other words, cracking your knuckles is a behavior, so it is possible to use behavioral techniques to change your behavior. Simplifying a little, there are two basic forms of behavioral therapy: positive and negative. Positive behavioral therapy includes techniques like reward systems: Set goals and give yourself (or your loved one) a reward for meeting those goals. Negative techniques include minor punishments or other reminders to make the person aware of their habit, so they can stop. There are as many kinds of these techniques as there are people who would offer advice.
Aspiring magicians practice moving a coin through, over, and around the fingers of one hand without touching anything else. A pen or pencil works too. Distract your hands by twirling a pencil or squeezing a stress ball. [3] X Research source This exercise is truly good for anyone at any age. Developing finger strength, coordination,and manual dexterity can be fun too as you master a new skill rather than hurt yourself.
When you notice you are about to crack your knuckles pull back on the rubber band and release, so it snaps back onto your skin. The slight sting you feel may help you to break your habit, as you may eventually come to associate your knuckle cracking with pain.
Carry a small hand lotion around with you in your pocket or purse. When you feel the urge to pop your knuckles, get out the lotion and rub it on your hands. This will give you something to do with your hands, while also leaving them soft and moisturized! Have a friend 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.
However, if you wish to stop your knuckle cracking habit, it is important to become more aware of when you do it. It may be helpful to rope in a friend or family member to provide a gentle reminder whenever you crack. Knuckle cracking is generally a lot more obvious to outside observers than it is to the crackers themselves.
Stress can be specific, like worrying about an upcoming test, or it can be general, like relationships with parents and peers, social acceptance, or any of many other factors. Try keeping a small notebook on you at all times, and make a note each time you crack your knuckles. This will help you to notice any patterns in your knuckle cracking behaviors and help you to identify your triggers.
Nagging only leads to more stress, which increases the nervous reaction to that stress. Therefore gentle reminders will be much more helpful and effective than constant nagging.
Truly excessive knuckle cracking, especially accompanied by the cracking of other joints in the body, can be an early sign of more serious anxiety disorders. If you believe your knuckle cracking may be a symptom of a more serious disorder, you should consider seeing a therapist.
