Why do my joints creak after yoga?

The short answer

Your joints may creak more after yoga because your body is in a relaxed state. With your muscles, ligaments, and tendons more relaxed, it may allow your connective tissues to slip and slide more freely, leading to more joint creaking.

The long answer

Yoga is filled with plenty of calm sounds — deep, mindful breaths, your teacher’s gentle prompts, and perhaps a serene piece of music during shavasana.

But sometimes, even in the peaceful experience of your yoga practice (or shortly afterwards), you might find your joints creak after yoga. What gives? Let’s dive into why your joints might creak after yoga and what’s really happening beneath the surface.

First, a brief anatomy lesson: Joints are where your bones, muscles, tendons, and ligaments meet to handle your range of motion. Your most flexible joints, known as synovial joints, have a lubricating substance called synovial fluid that keep things gliding smoothly as you bend, stretch, and move into different yoga poses. When you practice yoga, a few things can happen that cause these joints to make noise.

Two main reasons for creaking joints during yoga

"Hatha yoga in Japanese @ Semperviva" by GoToVan is licensed under CC BY 2.0.

Here are two main reasons why your joints crack during yoga:

1. Gas bubbles form or collapse in your joints’ synovial fluid
   During deep stretches (like pigeon or forward fold), your joints may expand beyond their normal range. When this happens, it can create a low-pressure state in the synovial fluid, allowing gas bubbles to form or collapse quickly. These bubbles are responsible for that pop or click sound when you crack your joints.
   

2. Your ligaments and tendons are sliding over each other
   Ligaments (which connect bones to bones) and tendons (which connect muscles to bones) can slide or snap over bones or other tissues during movement. During dynamic transitions, like from warrior 2 to triangle pose, the movement can cause these ligaments and/or tendons to slip around and produce creaking sounds.

But then why do your joints crack after yoga?

So it makes sense why all the movement and stretching of a yoga practice causes more joints creaking and cracking. But why would your joints creak more after yoga?

There isn’t a ton of research in this area, but one theory would come down to your muscles and connective tissue being in a more relaxed state after your practice. During a yoga session, your muscles, ligaments, and tendons are under tension to hold your joints in place during poses. After yoga, your body is in a more relaxed state, which may allow your ligaments and tendons to slip and slide more freely, leading to more joint creaking.

Is joint creaking after yoga something to worry about?

“Yoga at a Gym” by www.localfitness.com.au is licensed under CC BY-SA 3.0.

Generally speaking, no it’s nothing to worry about. Creaking joints, after yoga or just during your daily life, is perfectly normal and usually harmless. But if you experience pain, swelling, or stiffness, it’s worth checking with your doctor to ensure your joints are in good shape.

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Sources

Deshauer, S. (2021, April 4). Arthritis Doctor Explains: CRACKING KNUCKLES GOOD or BAD. YouTube. https://www.youtube.com/watch?v=5O4qXQj-o9o

Horton, J., & Bang, A. (2023, May 31). Snap! Crack! Pop! Why Your Joints Make Noise with Andrew Bang, DC. Cleveland Clinic. https://my.clevelandclinic.org/podcasts/health-essentials/snap-crack-pop-why-your-joints-make-noise-with-andrew-bang-dc

Science Reference Section. (2019, November 19). What causes the noise when you crack a joint?. The Library of Congress. https://www.loc.gov/everyday-mysteries/biology-and-human-anatomy/item/what-causes-the-noise-when-you-crack-a-joint/

Singleton, H. (2024, May 3). Why cracking your knuckles is so satisfying—and if it’s really a bad habit. National Geographic. https://www.nationalgeographic.com/science/article/is-cracking-your-knuckles-a-bad-habit