My Shoulders Pop When I Do Push-Ups

Is your shoulder cracking or making popping or snapping noises when you’re doing push-ups? If so, it probably isn’t anything to worry about — unless you have pain.

It’s not uncommon for joints to make noises when you’re exercising. Although the neck, back, and hips tend to make the most noise, the shoulders can certainly chime in, too. There are several possible reasons for this, most of which are not serious.

Synovial Fluid and Escaping Gases

Our joints wouldn’t be much use without ongoing lubrication from a substance called synovial fluid. In addition to other compounds, this fluid contains oxygen, nitrogen, and carbon dioxide, which are gases.

When you do push-ups, you open space in the shoulder socket and other points where bones meet. That frees up these pockets of gas that may escape with a bang, or at least a pop, caused by the rapid release of pressure.

Check Your Form

The correct form of a traditional push-up is with your hands spread slightly wider than shoulder-width. However, this position puts a great deal of strain on your shoulder joints, which could contribute to shoulder cracking.

Instead, begin your push-up in a plank position, with your hands directly in line underneath your shoulders. Your elbows should remain close to your sides throughout the movement. Try to limit your range at the bottom of the push-up.

Tendons and Ligaments

The tendons snapping into or out of place can also cause popping noises from your shoulder.

Tendons and ligaments are extremely elastic. The tension that makes them good for keeping joints in place is also what makes them snap like rubber bands. This is usually normal and nothing to worry about.

Is It Your Shoulder Blade?

Snapping scapula syndrome (scapula being Latin for “shoulder blade”) occurs when a misaligned shoulder blade compresses against the ribs, causing the scapula to pivot rather than slide around its normal border.

It has given rise to a whole menu of interesting names for noises since the issue was first described in 1867.

There’s froissement, a basic friction sound; frotting, which is a louder grating sound; and craquement, a loud snapping sound.

Snapping scapula syndrome may be accompanied by inflammation of the bursa and lesions within the bones, notes StatPearls.

Though extreme cases may require surgery, snapping scapula syndrome often responds well to physical therapy. Your healthcare team may also prescribe stretches for overly tight pectoral and upper back muscles or strengthening exercises for weaker muscles.

Other Shoulder Injuries

If pain radiating through your arm or up to your neck accompanies your shoulder cracking, popping, or snapping, it may be a sign of a pulled or torn muscle.

It could also be the friction of bones rubbing against each other, which could be a sign of arthritis developing. In this case, it may be time to consult a doctor, especially if inflammation is present.