Tips to Reduce Hand + Wrist Strain

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Tips for crafters to avoid or reduce strain and pain when hand stitching...

We often hear from people that they no longer knit, crochet, quilt etc because of hand or wrist disorders that cause pain or limited movement. Common causes are carpal tunnel syndrome and arthritis. We understand how sad it can be to be restricted from doing something you love and so wanted to put together a list of tips to keep you stitching as comfortably and as often as you can! Of course, the first tip is to have a proper medical assessment to diagnose the cause of your pain or limitation, and follow the advice provided.

Here are some of our top tips that we have found to have helped others to continue their stitching comfortably:

Warm-up exercises: Incorporate hand and wrist warm-up exercises before starting your knitting or crochet session to loosen muscles and improve flexibility.

Take frequent breaks: Almost anything that requires repetitive motions has the potential to cause overexertion and/or inflammation.

Stretch your hands and wrists during breaks to relieve tension: Don't forget your elbows, shoulders and neck too! A few simple stretches done before and during your stitching can really make a difference, here are some examples that focus on the muscles of the hands and forearms:

Stretch your fingers and thumbs out as long and wide as you can, hold for 5 seconds and relax, repeat 5 times.
With arms stretched out and palms facing the floor, make a fist with each hand and bend at the wrist pointing your knuckles down toward the ground until you feel a stretch along the top of the forearms. Hold a few seconds and release, repeat 5 times.
Rest the fingers of your left hand on the palm of the right hand, gently use the right hand to pull the left fingers back until you feel a stretch. Hold 10 - 30 seconds, release and repeat on the other side.

Practice proper posture: Sit in a comfortable and supportive chair with good posture while knitting or crocheting to minimise strain on your hands, wrists, and back. It may help to use cushions or rolled towels to support your elbows.

Try different techniques: Experiment with different knitting or crochet techniques to find what works best for you and causes the least amount of pain. Experiment with different ways of holding and moving your yarn and needles eg. a pencil grip for crochet, or switching to continental knitting.

Use lighter weight and softer yarn: Opt for lighter weight yarns as they require less effort to work with. Softer, smoother yarns require less effort to manipulate, reducing strain on the hands. We will link to some of our favourite light weight yarns below.

Use Assistive Devices: Tools like yarn holders, yarn guides, or thimbles can help manage tension and reduce the need for gripping. Try a freestanding hoop clamp for embroidery, appliqué or cross-stitch.

Use Ergonomic Tools: Invest in ergonomic knitting needles or crochet hooks with larger handles or grips to reduce strain on the hands and wrists.

Keep warm, especially in your hands.

Some people find that wearing fingerless gloves can extend their stitching time significantly.
Using wooden or bamboo needles can feel warmer on your fingers than metal.
Another longtime knitter swears by a bowl full of dried lentils warmed in the microwave which you can then roll, rub and relax your hands in - which sounds like a lovely tactile practice for anyone! Of course, please test the temperature before immersing your hands in anything warm or hot.

Compression gloves or splints may be of help - these can be recommended by an occupational therapist and are usually individually prescribed and made to order.

Again, this article and list is not intended to replace medical advice, nor will all tips suit all people or issues. This is just a list of suggestions that have helped other hand stitchers. Please seek advice from a healthcare professional or occupational therapist for personalised recommendations and techniques tailored to your specific condition.

We would love to hear anything that has worked for you that we can add to our list of ideas and share with our community!
Happy stitching :-)

x x The Calico Crew

Below are some of our light weight yarns and tools you may find helpful x

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