Content

• To step
• Part 1 of 3: Understand knuckle squatting
• Part 2 of 3: Withdrawal
• Part 3 of 3: Addressing underlying problems
• Tips
• Warnings

Knuckle cracking is a habit that anyone can develop. Even if you like the feeling, it can drive the people around you completely crazy and also cause unwanted complaints over time. While cracking your knuckles does not cause arthritis (as is sometimes claimed), research has shown that it can lead to other problems, such as joint swelling and loss of strength in your hands, or be a sign of more serious nerve disease depending on the nature and duration of the habit. While the final verdict on whether or not cracking your knuckles is harmful has not yet been made, many people want to quit because their friends or family members find it offensive, or they just want to get rid of something that can become a lasting habit. turn into.

To step

Part 1 of 3: Understand knuckle squatting

1. Understand what causes the crackling sound. When you crack your knuckles, you move certain joints in your body in such a way that gas (as far as known, mainly nitrogen) escapes from synovial fluid. Synovial fluid occurs within the synovial joints, with the function of reducing friction between the cartilage. When a knuckle is cracked, the gases dissolved in the synovial fluid are compressed and form an air bubble. The bubble then bursts, creating the well-known popping sound.
   • It can take up to 30 minutes for this gas to dissolve back into the synovial fluid - that's why you will usually have to wait a while before you can crack your knuckles again.
   • Cracking your knuckles stimulates nerve endings and stretches the joint, which is why this feels so nice.
2. Be aware of the potential dangers of squatting. While several studies have shown that cracking your knuckles does not lead to arthritis and while many people will not experience any consequences after a lifetime of habitual cracking, there are also studies that suggest that people who use their knuckles for extended periods of time crack, are at risk of developing the following symptoms:
   • Damage to the soft tissue of the joint capsules.
   • Damage to the ligaments of the hand, the soft tissue that connects our bones.

Part 2 of 3: Withdrawal

1. Understand behavioral therapy. No matter how often you crack your knuckles, if you want to stop, the techniques associated with behavioral therapy are one way to go about it.
   • In other words, cracking your knuckles is a form of behavior, so it is possible to use behavioral techniques to change your behavior. Put simply, there are two basic forms of behavioral therapy: positive and negative.
   • Positive behavioral therapy involves techniques such as reward systems: Set yourself goals and give yourself (or your loved one) a reward for achieving those goals.
   • Negative techniques consist of small punishments or other reminders to alert a person to a bad habit so that he / she can stop it. There are many different types of these techniques, as many as there are people who advise them.
2. Keep your hands busy. Give your hands something to do, other than crack the knuckles. Learn to spin with a pencil or coin, for example.
   • Aspiring magicians practice moving a coin through, over and around the fingers of one hand, without touching anything else. A pen or pencil also works.
   • This exercise is great for any age. Developing finger strength, coordination, and dexterity can be a lot of fun to learn as a new skill, rather than harming yourself.
3. Pick up a new hobby. The kind of hobby that keeps your hands (and your mind) busy might be an excellent idea, such as drawing or crafts.
4. Use the rubber band method. The best-known behavioral method is to wrap a rubber band around your wrist.
   • When you find yourself wanting to crack your knuckles again, pull and release the rubber band so that it slaps forcefully against your wrist.
   • The short sting you feel as a result can help you break the habit, as you will eventually associate knuckle cracking with pain.
5. Use different preventative habits. If you don't really like the rubber band method, there are several other things you can do to get rid of your squatting habit:
   • Always carry a small tube of hand cream in your pocket or purse. When you feel the need to crack your knuckles, take the cream and rub your hands with it. This gives you something to do with your hands, while at the same time keeping them soft and moist!
   • Ask a friend to bandage your "cracking knuckles" or tape your fingertips to your palm to make a fist.
   • Put socks over your hands while watching television or doing anything that doesn't require you to use your hands.
   • Always carry a pen / pencil with you to avoid cracking or "drumming" your fingers.

Part 3 of 3: Addressing underlying problems

1. Become aware of your habit. Since cracking your knuckles is often a nervous habit, we often do this "automatically." Most of the time, people are not even aware that they are cracking their knuckles until someone points out to them.
   • However, if you want to quit this habit, it is important that you become more aware of it.
   • It can help to bring in a friend or family member to kindly remind you that you are cracking. Knuckle cracking usually strikes bystanders much more than those who do it.
2. Figure out the source of your nervousness. Cracking your knuckles can be considered a nervous habit. Since a nervous habit is a response to stress or feelings of anxiety, determining the source of the stress is the first step in dealing with the habit.
   • Stress can be specific, such as worrying about an upcoming test, or something more general, such as your relationship with parents and peers, social acceptance, or one of many other factors.
   • Try to keep a small notebook with you all the time, and make a note every time you crack your knuckles. This will help you notice patterns of compulsive behavior and can help you discover what prompts you.
3. Don't try to whine about it. If you are a dengue cracker yourself or take care of someone who does this, be aware that complaining or whining about the habit will make it worse rather than make it go away.
   • Whining only leads to more stress, which makes the nervous response to that stress worse.
   • That's why a gentle reminder is much more helpful and effective than constant nagging.
4. Get support. While nagging or increasing stress is unlikely to help, there are many ways that friends and family can help combat this habit. A simple touch of the arm when someone notices an unconscious habit can be much more helpful in understanding and addressing the problem.
5. Give it time. Most of the time, the cracking of the knuckles is harmless and will likely go away over time. If the cracking doesn't coincide with other behavioral changes, then patience is probably the best antidote.
6. Consider professional help. Persistent abnormal or other habits that negatively affect the normal course of life are always a problem, or “issue”, and should be addressed.
   • Truly excessive knuckle cracking, especially when accompanied by cracking of other joints in the body, may indicate a more serious anxiety disorder.
   • If you think that cracking your knuckles may be a symptom of a more serious disorder, see a therapist.

Tips

• There are big differences between people when it comes to being able to crack joints. Some people cannot do this at all, while for others this is easier due to the larger space between the joints. Some individuals can "crack" many of the joints in their body. This can lead to very uncomfortable movements. Turning the head, retracting the fingers, etc. Make sure to follow these steps to stop that bad habit.
• Consult a chiropractor, this can help too.
• Do not expect immediate results. It can take a long time to change behavior. Make sure to taper it off slowly.
• Cracking your knuckles can make your hands feel looser.
• Be patient as it may take time to break this habit.
• Hold on. While trying to quit, you may occasionally fail. Don't be too hard on yourself when this happens. It is normal to encounter bumps in the road. It is more important to pick up the thread and move on. Just because you ran into a bump doesn't mean you have a flat tire, even if you hit the bump quite hard.
• If it helps, buy a stress ball or something similar that you can squeeze when you feel the need to crack your knuckles. This can give you the same satisfaction, without actually cracking your knuckles.

Warnings

• It should be noted that the study on the problem with knuckle cracking has been criticized for not taking into account other possible explanations for the occurrence of these problems. For example, some people cannot get their knuckles cracked. The factors that allow people to do this, including possibly loose ligaments, may contribute to reduced hand function and / or swelling, as opposed to making it "crack" itself.