Cracking the knuckles is a habit that people often do. It may feel good but it's actually annoying for the people around you and in the long run can cause bad side effects. While knuckle cracking doesn't cause arthritis (some say it does), studies have found that it can cause swelling of the knuckles and weakening of the hand, or it can even cause nerve damage, depending on the severity and how long you've been doing the habit. that.
Although there is no definite conclusion about the dangers of knuckling to health, but many people want to stop this habit because it is disturbing to their friends and loved ones, or maybe because they just want to stop.
Step
Part 1 of 3: Understanding What is Cracking Knuckles
Step 1. Understand what makes the crackling sound
When you click your knuckles, you manipulate the joints of the body so that it releases gas (so far it is believed to be nitrogen) from the synovial fluid. Synovial fluid is present in the synovial joints, and its purpose is to reduce friction between the cartilages (cartilage). When the knuckles are sounded, the gases present in the synovial fluid are compressed and form bubbles. Then the bubble burst and made a crackling sound.
- The escaping gas takes about 30 minutes to reabsorb into the synovial fluid - which is why you'll need to wait before you can knuckle again.
- Cracking your knuckles stimulates nerve endings and stretches joints, which is why it feels so good.
Step 2. Know the risks of cracking your knuckles
Although there are some studies that show that clapping their knuckles does not cause arthritis, and there are people who do this for a lifetime but do not get any effects, there are also studies that indicate that this habit if it continues in the long term is at risk of causing symptoms- symptoms such as the following:
- Soft tissue damage to the joint capsule.
- Damage to the ligaments of the hand, the soft tissue that connects bone to bone.
Part 2 of 3: Breaking the Habit of Ringing Your Knuckles
Step 1. Understand behavioral therapy
No matter how often you click your knuckles, if you want to stop, then the trick is to use behavioral therapy techniques.
- In other words, ringing knuckles is a behavior, so it can be changed using behavioral therapy. In simple terms, there are two forms of behavioral therapy: positive and negative.
- Positive behavior therapy includes techniques such as the reward system: set goals and reward yourself (or your loved ones) when those goals are achieved.
- Negative techniques include punishment or other warnings so that the person becomes aware of the bad habit so that they can stop. Lots of advice from various sources.
Step 2. Find a busy hand
Don't let your hands idle, find activities so you don't crack your knuckles. For example, learn to play with a pencil or a coin.
- People who are learning to be magicians often practice flipping coins with one hand so that the coins move from finger to finger. You can play with a pencil too.
- Exercises like this are good for all ages. The benefits can increase strength, coordination, and hand skills, as well as being fun because this way you will have new abilities instead of dwelling on bad habits.
Step 3. Find a new hobby
It's a good idea to find a hobby that can distract you (and your mind), such as drawing, writing, or crafts.
Step 4. Use the rubber band method
Behavioral therapy is quite classic is to wear a rubber band on the hand.
- When you feel the urge to crack your knuckles, pull the rubber band and release it so that it snaps at the skin.
- That slight sting can help break bad habits, as your mind will later associate knuckles with pain.
Step 5. Use other means of prevention
If the rubber band method doesn't feel right for you, there are several other options you can do to break the bad habit:
- Carry a small bottle of hand lotion in your pocket or in your bag. When you feel like cracking your knuckles, take out the lotion and put it on your hands. This will keep your hands busy while moisturizing and softening them!
- Try asking a friend to tape the knuckles you usually make noises or tape the tips of your fingers so they clench and stick to your palms.
- Wear socks on your hands while watching television or doing other things that don't require hands.
- Hold a ballpoint pen or pencil so you don't click your knuckles, or try tapping your fingers on the table instead.
Part 3 of 3: Solving the Root of the Problem
Step 1. Be aware of your bad habits
Because knuckling is an anxiety disorder, it is often done unconsciously. Usually the perpetrator is not aware he is ringing his knuckles until someone reminds him.
- If you want to break this bad habit, you must first be aware when you do it.
- It's a good idea to ask friends or family to remind you carefully each time you do this. Cracking your knuckles is usually more annoying to those around you than it is to the perpetrator.
Step 2. Find the root cause of your anxiety disorder
Cracking your knuckles can be classified as an anxiety disorder. Since this anxious behavior is the result of stress or anxiety, finding the cause of both is the first step to recovering from this bad habit.
- Stress can be very specific, such as worrying about an upcoming exam, or it can be general, such as problems with relationships with parents and peers, social acceptance, or other factors.
- Try to carry a small notepad with you at all times, and take notes whenever you crack your knuckles. This is to look for patterns in your behavior and find out what triggers them.
Step 3. Don't complain
Whether you are a frequent knuckler or you are helping someone else break this habit, remember that complaining or nagging about it won't help, it will only make it worse.
- Complaining only leads to stress, which will trigger the anxiety disorder earlier.
- Therefore, a good warning is more useful than complaining constantly.
Step 4. Create a system that supports you
Not with nagging (because it doesn't help), but there are lots of ways that family and friends can help the knuckle ringer. Just a touch of the hand when the abuser is about to "action" can go a long way in understanding and overcoming this bad habit.
Step 5. Be patient
Remember that cracking your knuckles is usually okay and will go away on its own over time. If this bad habit is not followed by other behavioral changes, then patience is the most effective medicine.
Step 6. Try asking for professional help
Understand that any habit if overdone and carried on for a long period of time can have a negative effect on daily life and is usually a problem, and should therefore be addressed.
- Cracking your knuckles very often, especially when accompanied by rattling of other joints in the body, may be an early symptom of a more severe anxiety disorder.
- If you feel that the habit of clicking your knuckles is a symptom of a more severe anxiety disorder, then you should see a therapist.
Tips
- From person to person it can be very different when it comes to knuckling. There are people who cannot do this at all, while for others who have more space between the joints it is easy to do. There are people who can rattle the various joints of his body. This can result in very uncomfortable movements, whether turning your head, bending your fingers, and so on. Try applying the following things to stop this bad habit.
- Consult a chiropractor for help.
- Don't demand instant results. Behavior change takes time. You should stop this bad habit gradually.
- Cracking your knuckles can make your hands feel weaker.
- Be patient, because bad habits take time to break.
- Be persistent. As you try to quit, there are times when you may fail. Be patient with yourself when that happens. This obstacle is common. The important thing is that you immediately realize and keep trying. Just because there's a "pebble" on the road doesn't mean it's a dead end, even if it trips you up.
- If that helps, try buying an anti-stress ball or something that you can squeeze when you feel the urge to crack your knuckles. This can provide a sense of satisfaction without having to rattle your fingers.
