Creaky joints are a pain, but some “facts” about them are pretty twisted.

MYTH 1:

If your joints hurt, it’s arthritis.

MYTH BUSTER
Arthritis isn’t the only culprit when it comes to achy joints. Infection, injury, bursitis (swelling of the fluid-filled pads that cushion the joints), and tendinitis (inflammation of the tendons that attach muscle to bone) are all reasons they might hurt, says Kirsten Ambrose, M.S., associate director of the Osteoarthritis Action Alliance at the University of North Carolina Thurston Arthritis Research Center. Joint pain is also a symptom of autoimmune diseases like lupus and Hashimoto’s disease. So how can you tell if it’s osteoarthritis? Get it checked. To diagnose arthritis, doctors typically rely on a patient’s history (family background, injuries, and symptoms); a physical exam (looking for bony enlargements or swelling); or imaging like an X-ray or an MRI, Ambrose says. Blood tests can show markers of inflammatory arthritis such as rheumatoid arthritis and gout. If it is osteoarthritis, over-the-counter pain medication, physical therapy, and general movement can ease symptoms.

MYTH 2:

Exercise will wear down your joints even more.

MYTH BUSTER
Low-impact aerobic exercise doesn’t cause joint damage unless you have an injury or play sports that put repetitive stress on the joint. In fact, physical activity encourages the body to make more cartilage-lubricating fluid, research shows. Exercise also increases joint mobility and flexibility, says Nilanjana Bose, M.D., a rheumatologist at Lonestar Rheumatology in Houston. Even if you already have arthritis, staying active can decrease pain and improve function by as much as 40%, the Centers for Disease Control and Prevention (CDC) reports. If you’re worried about pain flare-ups while working out, Dr. Bose suggests low-impact exercises like swimming, walking, and strength training.

MYTH 3:

You’re going to get arthritis when you get older.

MYTH BUSTER
Aging and arthritis don’t have to go hand in hand. About half of people over age 65 don’t have arthritis, CDC data shows. And as many as 40% of rheumatoid arthritis cases may be preventable by changing lifestyle habits—quitting smoking, losing weight, exercising more, and having good dental hygiene. Osteoarthritis, meanwhile, isn’t just caused by aging, but also by factors like sex (it’s more common in women), exercise

MYTH 4:

Arthritis is an old-person thing.

MYTH BUSTER
Not so! “Arthritis can present at any age,” says Dr. Bose. While arthritis is much more common in older adults, 5% of people ages 18 to 44 and 26% of those 45 to 64 have some form of it, the CDC reports. Osteoarthritis, the most common type, usually begins when people are in their late 40s to mid-50s, while rheumatoid arthritis, a disease in which the body’s immune system attacks healthy joints, typically shows up between ages 30 and 60. No matter how old you are, if you’re experiencing common arthritis symptoms—joint pain, stiffness, swelling, fatigue—tell your doctor. “Early diagnosis and intervention are key to slowing the progression of symptoms,” says Ambrose.

MYTH 5:

Cracking your knuckles causes arthritis.

MYTH BUSTER
Nope, knuckle cracking doesn’t increase your odds of getting arthritis, despite what you probably heard as a kid. In fact, one study found no meaningful difference in osteoarthritis rates between knuckle crackers (18%) and non–knuckle crackers (22%). All in all, it’s a generally harmless habit, Ambrose says, as long as you don’t push or pull too hard and injure yourself. Plus, you might be surprised to learn that the cracking sound you hear isn’t even from your bones—it’s thought to be the sound of tiny bubbles popping in the fluid surrounding joints, Ambrose says