Shoulder Cracking When Rotating No Pain

Many people experience shoulder cracking (crepitus), particularly when they rotate or move their arms. For the most part, it seems to be harmless and is not usually associated with any pain, but it may still leave you wondering what's behind the phenomenon. 

Numerous factors can contribute to the popping or cracking sounds your shoulders make, from anatomy to old injuries. The common causes of shoulder crepitus are usually mild, but in rare cases, it can be a sign of something more serious, such as arthritis or bursitis.

This article explores the common causes of cracking shoulders and how physical therapy in Amityville can help.

Causes of Shoulder Cracking Without Pain

The most common causes of shoulder cracking without pain include the following;

Cavitation

Gas bubbles in your joints cause the popping or cracking sound. When you rotate your shoulder, for instance, there is a good chance you are sending tiny gas bubbles straight to the surface of the synovial fluid that lubricates your joint space. 

Cavitation results from a rapid decrease in pressure that allows these gas bubbles to form. As a gas bubble bursts, its noise is like a bubble popping in bubble wrap. Knuckle cracking is like the shoulder pop. It is a harmless byproduct of joint movement that many people experience.

Joint Hypermobility

If your joints are more flexible than the average person's, you might notice that they crack or pop more frequently when you move. This phenomenon is known as joint hypermobility, which occurs when the connective tissues that hold your joints together are looser than normal. Although hypermobility may cause your joints to produce more sounds than those of a less flexible person, it doesn't tend to be associated with pain or require treatment.

Bursitis

Small, fluid-filled pouches called bursae exist in your shoulder joint. They reduce friction between your shoulder's tendons, muscles, and bones.  Bursitis is what you call it when one or more of these little pouches become inflamed. And nothing is more painful than an inflamed bursa. 

Osteoarthritis

Osteoarthritis is a condition in which cartilage in joints breaks down over time, leading to bone-on-bone friction. The sounds you'll hear may range from scratching to cracking. We tend to think of osteoarthritis as something that happens later in life, possibly due to overuse, but it's not always so straightforward. Young people can and do get osteoarthritis, sometimes without any obvious risk factors.

Old Fractures and Injuries

Shoulder injuries, like fractures or dislocations, can produce long-lasting alterations in how joints function. In particular, these injuries can lead to the formation of scar tissue and even changes to the alignment of the bones, which can give rise to some strange noises in your shoulder. 

Idiopathic Noise

Shoulder cracking can occur for unclear reasons. This is called "idiopathic noise," which is a sound that happens without an identifiable cause. You might have completely healthy shoulders, with no signs of injury or hidden conditions, yet still hear cracking when you rotate your shoulders. If there's no pain associated with it, there's nothing to worry about.

When Should You Be Concerned about Cracking Shoulder?

Usually, shoulder cracking when rotating is not a problem. However, it might be a sign of something going on if it comes with any accompanying conditions: consistent pain, swelling, redness, weakness, reduced range of motion, and grinding or grating sensations. 

You should seek immediate medical attention if you notice cracking and shoulder pain in Merrick.

Can You Prevent Shoulder Cracking?

Although certain shoulder cracking causes, like previous injuries or just plain old age, can't be helped, there are many things you can do to keep your shoulder from cracking—or at least minimize the noise it makes if it does. Here's how to protect your shoulder and keep it healthy for as long as possible.

Maintain Shoulder Strength

Strengthening the muscles around your shoulder can help make it more stable and less likely to crack. Shoulder presses and rows are good exercises for this, as they target your rotator cuff and other shoulder muscles. These exercises work the shoulder muscles and the upper back, helping you maintain good posture and keep the joint from moving in ways that might cause it to crack. 

Improve Flexibility 

Stretching the shoulders with arm circles, cross-body shoulder stretches, or yoga poses can significantly reduce tightness around the shoulder joint. Regular stretching keeps these muscles flexible, which is good for the joint's smooth functioning.

Avoid Overuse

When you perform the same movement repeatedly, whether in sports, work, or hobbies, you can wear down the cartilage in your shoulder or strain the ligaments. You should take breaks and avoid too much strain on your shoulders, especially if your work requires you to reach overhead or lift.

Improve Posture

The slumped posture of sitting or standing with the head forward (which many people adopt when using computers) can cause muscles, tendons, and ligaments that support the shoulder joint to work less efficiently. When you "hunch" or "scoop" your shoulders forward, you are not using the proper muscles to support the joint. The end result can be a misalignment of the joint and strain on the shoulder, called shoulder impingement.

Stay Hydrated and Nourished

The body's joints rely on proper lubrication to perform without problems. Dehydration can impair the body's ability to generate synovial fluid, which cushions and lubricates joints. This makes it all the more important to drink enough fluids and eat a well-balanced diet. Nutrient-rich foods can directly affect joint health, and omega-3 fatty acids, found in fish and some nuts and seeds, can also help.

Avoid Sudden Movements

The ligaments and tendons in your shoulder can be strained by using your arm suddenly, which could lead to cracking. To avoid this, always warm up well before physical activities, and in the activities themselves, avoid making too much of the shoulder and arm. 

How Can Physical Therapy Help?

Physical therapy can be pivotal in treating a cracking shoulder, even in the absence of pain. Therapy focuses on stabilizing the shoulder joint, directly reducing the chances of cracking. Here are a few ways this treatment can help:

Strengthening and Stretching Exercises

Shoulder cracking primarily happens due to the instability or weakness of the rotator cuff and the shoulder blade muscles. When these muscles don't do their job, the shoulder joint can become shaky. A physical therapist can show you how to strengthen these muscles so your shoulder joint can stay stable and function properly. Of course, the physical therapist will also ensure that your cracking shoulder is not a sign of something more serious.

Should your shoulder experience tightness or stiffness along with cracking, physical therapy can offer targeted stretching that may improve your range of motion. 

Postural Training

Bad posture can lead to or worsen shoulder cracking. Physical therapists help you learn how to sit, stand, and move better to maintain good posture most of the time. These postural changes can relieve unnecessary strain on your shoulder joint.

Manual Therapy

When the shoulder joint is rigid or locked into specific positions, a physical therapist might employ the manual technique of joint mobilization to move the joint and improve its range of motion. This technique helps the shoulder become more limber, makes it less likely for the joint to crack or pop, and improves the overall quality of motion in the shoulder.

Therapists also work to improve flexibility and strength around the shoulder joint by reducing scar tissue. Using techniques like soft tissue mobilization, they target the areas of concern and help the shoulder function better.

Conclusion

If you hear a cracking sound when you rotate your arm, that's generally nothing to fret over, especially if it doesn't hurt. Fortunately, strength exercises, improving your posture, and remaining active can help. However, you should visit Summit Physical Therapy for an assessment if cracking occurs alongside pain, movement restriction, or popping.