is cracking your knuckles actually bad for you or is that a myth

It is widely considered a myth that cracking your knuckles causes arthritis.

The "popping" sound is caused by the sudden release of gas bubbles (mostly nitrogen) from the synovial fluid, which acts as a lubricant in your joints. When you pull or bend your fingers, you create more space in the joint, causing these bubbles to form and then collapse.

While most medical research, including long-term studies, has found no link between knuckle cracking and the development of arthritis, some older or smaller studies have suggested a possible link to reduced grip strength or minor hand swelling in habitual crackers. However, there is no evidence that it causes long-term joint damage or disease.

If you experience pain, swelling, or the inability to move a finger after cracking it, that may be a sign of a different issue, such as an injury to the ligaments or tendons, and you should see a doctor. Otherwise, it is generally harmless.