Written by Joseph Berridge, Founder of Joga Yoga
Joints that crack or pop during yoga are usually harmless. The sound is most often gas releasing from the fluid inside the joint, or a tendon or ligament moving over bone as you take the joint through a bigger range than usual. Pain, swelling or a joint that locks alongside the noise is the signal to get it checked.
What causes joint cracking and popping in yoga?
Joint noises have a medical name, crepitus. A Cleveland Clinic rheumatologist, answering a reader question for the Arthritis Foundation, describes two common causes: gas bubbles in the synovial fluid that lubricates the joint, and tightly stretched ligaments snapping as they slide over bone.
The sound itself can tell you a little about what is happening.
| What you hear | Likely cause | Usually a concern? |
|---|---|---|
| A single pop that does not repeat straight away | Gas released from the joint fluid as the joint opens up | No, if painless |
| A click or snap each time you make a movement | A tendon or ligament moving over bone | No, if painless |
| Grinding or crunching, often in the knees | Rougher joint surfaces, which become more common with age | Worth checking if it comes with pain or swelling |
Why you might notice it more in yoga
Yoga takes your joints through bigger ranges than most daily movement. Twists rotate the spine, hip openers like Pigeon take the hip toward the end of its range, and shoulder work in Downward Dog or binds opens the shoulder joint. Those positions are exactly where gas release and tendon snaps tend to happen.
Yoga is also quiet. In a calm room, with slow movement and attention on the body, you hear sounds you would not notice while walking or at the gym. Many people also notice more popping when they are new to a practice or come back after a break.
Is it bad if my joints crack during yoga?
Usually not. The same Arthritis Foundation answer states that noisy joints are harmless when they are not painful. Cracking also does not seem to wear joints out. Cleveland Clinic’s guide to cracking joints addresses the common worry that cracking your joints leads to arthritis, and says that belief is wrong.
The one habit to avoid is forcing a joint to pop. Twisting or pulling hard to get a crack is a different thing from a pop that happens naturally as you move into a pose.
When to get joint cracking checked
The sound matters much less than what comes with it. Stop the pose and see a doctor or physiotherapist if cracking or popping comes with any of these:
- Pain, at the time or afterwards
- Swelling around the joint
- The joint locking, catching or giving way
- Noise that started after a fall, twist or other injury
Those signs can point to a problem inside or around the joint, such as damaged cartilage, that needs proper assessment rather than more stretching.
How to practise comfortably if your joints are noisy
You do not need to stop yoga because your joints crack. A few habits make practice more comfortable:
- Warm up first. A few rounds of gentle movement or sun salutations prepare the joints before deeper poses.
- Move into twists, hip openers and shoulder stretches slowly, and come out the same way.
- Keep a micro-bend in the knees and elbows rather than locking them straight.
- Tell your teacher about any joint that clicks with discomfort so they can suggest an alternative.
- Do not chase a pop. If a joint feels stuck, back off rather than forcing it.
If you are new to practice, our beginner yoga guide covers how to start safely. For back stiffness, see our guide to yoga for posture and back pain, and if you are weighing up treatment options, our comparison of yoga and chiropractic care.
Frequently asked questions
Is it normal for joints to crack during yoga?
Yes. Painless cracking and popping are common and usually come from gas released in the joint fluid or tendons and ligaments moving over bone. Yoga’s large ranges of motion and quiet setting make them easier to notice.
Why does my hip pop when I stretch?
Hip popping during stretches is often a tendon moving over the bone as the hip changes position. If it is painless, it is usually harmless. If it hurts, catches or comes with swelling, get it checked by a doctor or physiotherapist.
Does cracking your joints cause arthritis?
No. Cleveland Clinic describes the idea that cracking your joints causes arthritis as a myth. Painful grinding can be a sign of joint wear, which is why pain is the signal to get checked.
Should I stop yoga if my joints creak?
Not if the creaking is painless. Warm up, move slowly into deep poses and avoid forcing joints. Stop and get advice if creaking comes with pain, swelling or a joint that locks or gives way.
Practise with guidance in Bali
Joga Yoga’s 200-hour teacher training in Canggu covers alignment, anatomy and teaching methodology, so you learn how to move through poses safely and adapt them for different bodies.
Register for teacher training