What causes wrist popping and how to treat it

You use your wrists to perform many activities and tasks each day, such as opening doors, putting on clothes and shoes, typing emails, and lifting weights. If you hear a popping noise in your wrist when you move it, either occasionally or a lot, you may wonder, “why does my wrist keep popping?” 

Most of the time, wrist popping doesn’t mean something serious, says Dominica Sourial, PT, DPT, a physical therapist with Hinge Health. Typically, that noise occurs from tendons or ligaments moving over one another or bones. That popping sound can also happen when gas bubbles are released from the joint. But if you feel some pain when your wrist pops, an injury or condition may be the cause. Most cases of wrist popping can be fixed with wrist-strengthening exercises and stretches. 

Here’s a closer look at wrist popping, including what causes it, what it may feel like, and how to fix it, including exercises recommended by Hinge Health physical therapists. 

Why does my wrist keep popping? Common causes

Many different things can contribute to your wrist popping. “Wrist popping is the release of gas or air in your wrist joint,” explains Dr. Sourial. This occurs naturally in all of your joints, but sometimes it’s loud enough to cause noise. 

• Gas bubbles. Just like when you crack your knuckles, small gas bubbles can form and collapse in the synovial fluid surrounding your wrist joint. This is a harmless and natural process known as cavitation, and it doesn’t indicate any damage.

• Tendon movement. Your wrist is full of tendons that glide over bones and other structures as you move. Sometimes, a tendon may temporarily shift position and move back into place, making a popping sound. This is common and usually not painful.

• Ligament laxity or joint hypermobility. If you have more flexibility in your joints (sometimes called double-jointed), your wrist may pop more often. This happens because the ligaments, which help stabilize the joint, allow for extra movement.

Wrist popping may also be more noticeable if you have any of these conditions or injuries:

• Osteoarthritis. This common form of arthritis is due to natural, age-related changes in the cartilage in your wrist joint. Wrist arthritis is very common — it’s estimated that one in seven Americans experiences it. It usually affects the wrist of your dominant hand. “Osteoarthritis can cause swelling in the wrist joint, which can make popping more likely,” says Dr. Sourial. 

• Tendonitis. Wrist tendonitis is inflammation of your wrist tendons, the small rope-like structures that connect your fingers to the back of your hand. “Tendonitis often occurs if you’ve been typing or texting frequently,” says Dr. Sourial. De Quervain’s tendonitis is a common type of wrist tendonitis that can cause wrist popping. It starts on the thumb side of your wrist. 

• Carpal tunnel syndrome. When your carpal tunnel becomes more narrow than usual, the median nerve — which runs from your neck to the palm of your hand — doesn’t get as much blood flow and nutrients. As a result, it becomes more sensitive and can cause numbness, tingling, wrist pain — and wrist popping, says Dr. Sourial. 

• Wrist sprain. Your wrist is made up of about 20 ligaments, or connective tissues that attach bone to bone in your joints. If you get a sprain in your wrist, that means one or several of these ligaments have stretched or become partially torn. This can lead to swelling, tenderness, reduced range of motion, and a popping noise when you move your wrist. 

• Wrist strain. A wrist strain refers to the muscles and tendons around your bones and wrist joint. When you strain muscles or tendons, it means you have pulled them. This can happen if you do a movement that these tissues weren’t prepared for or conditioned to perform. “When the muscles that stabilize the wrist joint aren’t quite strong enough to do what they’re supposed to do, it can lead to popping,” says Dr. Sourial. 

Symptoms of wrist popping

“Wrist popping often has no symptoms other than the noises you hear,” says Dr. Sourial. While it may be concerning to hear that popping noise, if you don’t have pain or other symptoms, it’s usually not cause for concern, Dr. Sourial says. But if you feel pain, see a healthcare provider You may also consider seeing a provider if you notice the following signs with your wrist popping:

• Swelling

• Stiffness

• Reduced range of motion 

• Difficulty doing specific movements, like opening a jar

• Numbness in the hand or wrist

• Finger pain and/or tingling

• Problems with grip

• Increased clumsiness (dropping things more often)

Hinge Health physical therapists recommend these four exercises for wrist popping, to strengthen and stretch the soft tissues around the wrist. “Strengthening the muscles around the wrist can provide support for the joints and reduce excessive movement that can cause popping,” Dr. Sourial says. Wrist-specific stretches can help alleviate tension and stiffness and increase range of motion in the joint. All of these movements can help improve your wrist’s stability and flexibility, which should stop the popping noises, Dr. Sourial says.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for wrist popping

Most people with wrist popping don’t feel any pain or discomfort and can continue daily activities as usual, says Dr. Sourial. “You want to continue to keep your wrist muscles flexible and strong, so that you keep your wrist joint healthy.” But if your wrist cracking is accompanied by pain, stiffness, or limited range of motion, you’ll want to address it, Dr. Sourial says. Here’s how to treat wrist popping. 

• Physical therapy. “A physical therapist can do an assessment to determine what’s causing your wrist popping and create a program with strengthening exercises and stretches,” says Dr. Sourial. As the soft tissues around your wrist become stronger, your wrist may not pop as much. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit. 

• Exercise therapy. It’s important to continue to do your wrist exercises, even if you have a flare of pain or notice wrist popping specifically when you move your wrist. A physical therapist may have you do some grip strengthening exercises, which research has shown can help reduce chronic wrist pain.

• Stay active. You can keep working out even if you feel discomfort in your wrist. In fact, physical therapists recommend it. Movement is medicine: Making simple modifications to your resistance training routine can help reduce pain associated with wrist popping. Consider skipping bodyweight exercises like push-ups and pull-ups while you’re recovering. Additionally, you can swap a barbell for a dumbbell or two as the latter are often easier on the wrists because they allow a greater range of motion.

• Ice or heat. Icing — especially within the first 48-78 hours of wrist pain flare — can help reduce inflammation, says Dr. Sourial. Heat can help increase blood flow to your wrist, which may aid healing. You can use both methods or just one — whatever feels best for your body.

• Wear a wrist brace. “Wearing a wrist brace for a short period of time may help ease stress from repetitive motions that can cause pain,” says Dr. Sourial. It can also help to reduce inflammation and allow affected tendons, ligaments, and muscles to rest. Dr. Sourial recommends using a brace temporarily, so that your soft tissues don’t begin to weaken. Moving your wrist muscles helps them get stronger and combat pain. 

• Adjust your workstation. Research shows that people who spend a lot of time on computers are more likely to develop wrist pain. “If your desk and chair aren’t adjusted to your height, it can force your wrists into unnatural positions,” says Dr. Sourial. This strain on your tendons and wrist joint can lead to popping noises. You can fix this problem by adjusting the height of your chair so that your forearms are parallel to the floor. This will allow your elbows to form a 90-degree angle as you type. In addition, consider placing your keyboard straight in front of you and using a mouse pad that has a wrist rest for additional support.

All of the above strategies can help reduce wrist popping and any associated symptoms. 

PT tip: Squeeze a stress ball

If you feel pain when your wrist pops, that may mean there’s some inflammation in your joint. Squeezing a stress ball can help soothe stress and promote healing in your wrist joint by relieving tension and increasing blood flow to the area. “When you squeeze something, you contract and relax your wrist muscles, which acts as a pump to help move inflammation out of the area,” explains Dr. Sourial. 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Brennen, C. E. (2015). Cavitation in medicine. Interface Focus, 5(5), 20150022. doi: 10.1098/rsfs.2015.0022

2. Hossein Akhondi, & Sreelakshmi Panginikkod. (2019, June 4). Wrist Arthritis. Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK531497/

3. Hemmati, S., Ponich, B., Lafreniere, A.-S., Genereux, O., Rankin, B., & Elzinga, K. (2024). Approach to chronic wrist pain in adults: Review of common pathologies for primary care practitioners. Canadian Family Physician, 70(1), 16–23. doi: 10.46747/cfp.700116

4. Hong, S.-J., Lee, M.-Y., & Lee, B.-H. (2024). Effects of Wrist Stability Training Combined with Grip Strength Exercise on Pain and Function in Patients with Nonspecific Chronic Wrist Pain. Medicina, 60(7), 1144–1144. doi: 10.3390/medicina60071144

5. Feng, B., Chen, K., Zhu, X., Ip, W.-Y., Andersen, L. L., Page, P., & Wang, Y. (2021). Prevalence and risk factors of self-reported wrist and hand symptoms and clinically confirmed carpal tunnel syndrome among office workers in China: a cross-sectional study. BMC Public Health, 21(1). doi: 10.1186/s12889-020-10137-1