Gold Member Badge


  • You're all caught up!

Why Do My Joints Crack When I'm Lifting Weights?

author image D.M. Gutierrez
A freelance writer for more than 30 years, D.M. Gutierrez has had nonfiction, fiction and poetry published in women's, mystery, academic, children's, disability and teen print publications and websites including "Psychological Reports" and "Highlights for Children." She has an advanced degree in psychology from the University of California at Davis.
Why Do My Joints Crack When I'm Lifting Weights?
Joint cracking can occur while you lift weights. Photo Credit: Medioimages/Photodisc/Photodisc/Getty Images

Any movement that stresses your joints can result in popping and cracking sounds. Lifting weights often causes the shoulder joints to make these noises. There is no definitive answer as to why this happens, according to Johns Hopkins Medicine's Orthopaedic Surgery unit, though two theories have been proposed. The buildup and release of gases in the synovial fluid around your joints is suspected to cause popping. The slip of tendons across joints has also been suggested as the cause of cracking sounds. Joint-cracking without pain is not typically indicative of a medical problem.

Video of the Day


Synovial fluid -- the substance that lubricates your joints -- is composed of oxygen, carbon dioxide and nitrogen. These gases can bubble out of the synovial fluid when negative pressure is applied to a joint, such as when you lift weights. A pop or crack can result from the escape of these gases as demonstrated in X-rays, according to Michigan State University researcher Raymond Brodeur, writing in "Scientific American." Once the gases are reabsorbed into the synovial fluid, they can again be expelled, creating more cracking sounds.

Joint Movement

The action of the joints used in lifting weights might contribute to the cracking sounds you hear. Tendons or ligaments might be slipping in and out of place s you move your shoulders, similar to the twang of a rubber band bowstring. Eroded bone and stressed supportive joint tissues can increase the likelihood of cracking sounds while moving your shoulders beyond their normal range of motion, such as over your head, while you raise heavy weights.

Contributing Factors

If you have osteoarthritis -- which often results in worn-down or roughened joint and cartilage surfaces -- you might experience more cracking while lifting weights than people without this underlying condition. If the cracking noises are accompanied by pain, a decrease of flexibility or weakness in the affected joint, you might be experiencing a joint problem. Consult your doctor if any of these symptoms occur.


Joint-cracking is usually harmless, and, contrary to popular belief, has never been proven to cause or exacerbate arthritis in that joint, although some research shows that it can lead to minor swelling in the hands and a weakening of your grip, according to the Library of Congress's scientific facts pages. If you don’t feel pain during the cracking sounds resulting from lifting weights, you probably have nothing to worry about.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.



Demand Media