Snap crackle and pop!

Something I am confronted with rather frequently as a physiotherapist. “Whenever I do “x” exercise I hear or feel a crack, pop” or so on. This is something that can often leave people feeling anxious or apprehensive about continuing to exercise. In my experience, people begin to believe that their bodies are broken, fragile or that they are in fact doing more damage.

The reality of the situation is a little different. This should offer the reader some reassurance should they have experienced something similar in the past. So what is actually happening at a structural level to produce such an array of weird and wonderful sounds? In a lot of cases the answer is often quite simple, especially when pain is absent during such movements. As many of you know, our joints are lubricated by a substance called synovial fluid. This is what helps our joints slide and glide and helps to limit and remove friction allowing us to move our body more freely. Like a lot of liquids, air bubbles can appear. In this instance they are typically made up of gases, oxygen, nitrogen and carbon dioxide. 

When a joint capsule is stretched we often see these dissolved gases form into bubbles and almost instantly collapse - creating that popping or cracking sound. Similarly this sound can be tendons sliding over bones which can often make a snapping or cracking sound. Fortunately this is often nothing to worry about. Unless cracking or similar noises are heard alongside pain, swelling and a reduction in range or locking this may need further assessments to rule out further injury or pathology that may require medical attention.

So what can you do if you are worried about these sounds? What I have found to work best with clients is helping them to have a deeper understanding when it comes to technique for each exercise. With the right control, loading and exercise set up - I have seen some individuals see improvements straight away. Controlling each movement and slowing things down have often worked best to build up confidence and ability to tolerate exercises that might be a bit more challenging! Hopefully this article has put your mind at ease and hopefully it gets somebody back into the gym with more self belief in the resilience and adaptability the human body has!

If you are on the fence about online coaching and want to know a little bit more about the process - just email me the word “ready” and I will be in touch! Please get in touch through the contact information below to check availability and avoid disappointment as spaces are limited! Please visit my new website www.coachedbycashel.com for more info!

Lastly, I would also like to clarify that I am not a registered dietician. All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals. The advice given is not designed to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. 

I hope someone out there found some of this information useful here, just some food for thought. For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on instagram @coachedbycashel_ or by email - contact@coachedbycashel.com