Cracking your fingers is a common habit that anyone can take. While you may like the sensation it causes, it can annoy the people around you and also cause unwanted side effects. While cracking your fingers does not cause arthritis (as some claim), it can cause other problems such as joint swelling and loss of strength in the hand, or it could even be a symptom of a more serious mental disorder, depending on the severity and to the longevity of the habit. Therefore, the best thing to do is to get rid of the habit of cracking your fingers before side effects develop. That's how.
Steps
Method 1 of 3: Part 1: Understanding Why Fingers Crack
Step 1. Find out what causes the crunch
When you crack your fingers, it is as if you are dislocating your shoulder, as you are separating bone and cartilage to release a gas (called synovial fluid, made essentially of carbon dioxide and hydrogen), which makes a popping noise when it expands in the joint.
- This gas takes 30 minutes to dissolve back into the synovial fluid - which is why you usually have to wait a while before you can crack your fingers again.
- Cracking your fingers stimulates the nerve endings and stretches the joint, which is why it is a good feeling.
Step 2. Be aware of the possible consequences
Although several studies have shown that it does not cause arthritis, people who have continued to crack their fingers for very long periods have developed symptoms that include:
- Slight reduction in hand strength
- Swollen or sore hands
- Slightly damaged joint capsule tissues
- They damage the ligaments in the hand, the soft tissues that connect the bones.
Method 2 of 3: Part 2: Losing the habit
Step 1. Learn about behavioral therapies
No matter how often you crack your fingers, if you want to quit then behavioral therapies are the only way.
- In other words, finger cracking is behavior, so you can use behavioral techniques to change it. Simplifying a bit, there are two basic forms of behavioral therapy: positive and negative.
- Positive behavior therapy includes techniques such as the reward system. Set goals and reward yourself (or reward a loved one) once they are achieved.
- Negative techniques include small punishments or warnings to make a person aware of their habit so they can stop. There are different types of techniques and people who can advise you.
Step 2. Keep your hands busy
Give your hands something else to do, rather than crack your fingers. Learn to fiddle with a pencil or coin for example.
- Would-be magicians could practice moving a coin through, over and around the fingers of one hand without touching anything else. It also works well with a pen or pencil.
- This exercise is perfect for any age. Developing finger strength, coordination, and dexterity can be fun as you learn a new skill instead of hurting yourself.
Step 3. Start a new hobby
A hobby that keeps your hands (and mind) busy is a great idea, such as drawing, writing or DIY.
Step 4. Use the elastic method
The most classic of behavioral methods is to roll a rubber band around the wrist.
- When you realize that you are about to crack your fingers, pull the elastic and let it go, so that it bounces against the skin.
- The small pang of pain you will feel will help you to lose this habit, because your subconscious will begin to associate the cracking of your fingers with pain.
Step 5. Use other preventative methods
If the elastic method doesn't appeal to you, here are other things you could try to break this bad habit:
- Always carry a pack of hand cream with you. When you feel the need to crack your fingers, spread a little cream on your meni. So you'll have something to do with your hands, and you'll always have them soft and hydrated!
- Get a friend bandaged your knuckles or tie your fingers to your palm to make a fist.
- Keep socks in your hand while watching TV or doing other activities that do not require the use of your hands.
- Hold a pen / pencil in your hand to avoid cracking your fingers or drumming.
Method 3 of 3: Part 3: Coping with More Serious Problems
Step 1. Be aware of your habit
Since finger cracking is a nervous symptom it is, by definition, unconscious. Most of the time people don't even realize they are doing it until someone points it out to them.
- However, if you want to lose this habit, it is important to be aware of it and make the rational decision to stop when you find yourself cracking your fingers.
- It may be helpful to involve a friend or family member to gently point you out when you are cracking your fingers. This is usually a gesture that catches the eye of others rather than those of the person who does it.
Step 2. Find out the source of anxiety
Cracking your fingers could be defined as a nervous habit. Since a nervous habit is a response to stress, identifying the source of stress is the first step in managing the habit.
- Stress can be specific, such as worry about an upcoming exam, or general, such as relationships with parents and peers, social acceptance, or another of a thousand factors.
- Try to keep a small diary with you at all times, and write it down every time you crack your fingers. This will help you spot patterns of your behavior and identify triggers.
Step 3. Avoid complaining
If you have this habit or love someone who has it, know that tormenting or complaining about it could make things worse.
- Complaining adds stress and therefore increases the nervous reaction to stress.
- Therefore kind remarks will be much more helpful than constant torment.
Step 4. Maintain a support system
While complaining or increasing stress doesn't help, there are many ways friends and family can help those with this habit. A simple pat on the arm when someone notices this unconscious habit can go a long way in understanding and addressing the problem.
Step 5. Give yourself time
Try to understand that most of the time it is a harmless habit that will fade over time. If cracking your fingers doesn't coincide with other changes in behavior, then patience is probably the best antidote.
Step 6. Consider professional help
Know that a prolonged or excessive habit that has negative aspects on the normal course of life is always a problem or a "disorder" and must be addressed.
- Cracking your fingers too often, especially when accompanied by cracking other joints in your body, could be one of the first symptoms of a very serious anxiety disorder.
- If you are convinced that this habit of yours is a symptom of a more serious disorder, you should see a therapist.
Advice
- Cracking your fingers can make your hands feel looser.
- There are many differences between humans as regards the ability to crack their fingers. Some people fail to do this, while in others the increased space between the joints makes it easier. Some individuals may cause several joints in their bodies to "crack". This can cause very uncomfortable movements. Turn your head, squeeze your fingers, etc. Make sure you follow these steps to lose this bad habit.
Talking to a chiropractor could also help.
