How to Prevent Hand Pain and Fatigue: Part 2
Ergonomic Principles and Hand Care Techniques
Crafting is a rewarding and fulfilling hobby, but it can also take a toll on our hands if proper care is not taken. In this article, we'll explore ergonomic principles and hand care techniques that crafters can incorporate into their routines to maintain hand health and prevent discomfort and pain, and answer the question “how do I prevent overuse pain in my hands?” We will mostly be using knitting as an example, as it is the craft I am most familiar with, but the same principles apply to all other crafts.
6 Essential Hand Care Techniques for Crafters
Maintain Proper Posture
Keep Your Grip Relaxed
Minimize Tension in the Body
Utilize Ergonomic Tools and Equipment
Focus on Wrist Health
Incorporate Stretching and Strengthening Exercises
Read on to find out more!
Maintain Proper Posture:
One of the key ergonomic principles for preventing hand pain while crafting is maintaining proper posture. Sitting in a neutral position with your back supported and your shoulders relaxed can help reduce strain on your hands and wrists. It is important to tuck your chin to maintain good head and neck posture, which will prevent any headaches or neck pain. If your shoulders or arms feel too tense, try using a pillow under your elbow or between your torso and arm to help the muscles relax. Make sure you are sitting up straight, and not hunched over your work.
When we look closer at your wrists and hands, the goal is to maintain a neutral position in the wrists, and a soft grip in the hands and fingers. Neutral positioning in the wrist is when a straight line can be drawn from the middle of your palm, down the middle of your wrist. I’ve included some pictures here to illustrate.
Keep Your Grip Relaxed:
Another important ergonomic principle is keeping your grip relaxed while crafting. Gripping your tools too tightly can increase tension in your hands and lead to fatigue and discomfort. Instead, focus on holding your tools with a gentle, relaxed grip to reduce strain on your muscles and joints. I find that adding a pillow or soft surface underneath my forearms and hands, can help the muscles to relax and prevent my grip from becoming too tight. If you are working on a large project, such as a blanket or big sweater, resting your project on a pillow will help elevate the project closer to you while also taking the weight of the project off your needles and hands. Our hands tend to grip tighter whenever they feel a need to hold onto the project more, such as when there is a lot of weight pulling down.
Minimize Tension in the Body:
Crafting can be a source of stress, and this tension can manifest in our bodies, particularly in our hands. When we're learning a new technique or working on a challenging project, it's common to hold tension in our hands and wrists. Becoming more self-aware of how your body feels can go a long way to reducing tension. When you are aware that there is tension present in your hands, take a short break to stretch and shake it out.
Use Ergonomic Tools and Equipment:
There are a number of ergonomic tools and equipment out on the market. Many of them claim to reduce hand pain - but whether they do or not, can vary depending on the maker. All of our bodies are different, and how they respond to changes, whether positive or negative, can be different too. Ergonomic crochet hooks, knitting needles, and embroidery scissors are designed to fit comfortably in your hand and promote proper hand positioning. Additionally, using a supportive chair and adjustable crafting table can help maintain good posture and reduce fatigue. Many of these ergonomic tools can be quite the investment - I am currently testing out 2 different needle sets, and will be doing a full, unbiased review on my blog in the near future.
But hold on, let’s talk about the wrist!
Crafting requires intricate movements and fine motor control, which are facilitated by the muscles in our forearms. These muscles play a vital role in controlling the movement of our wrists and hands, allowing us to knit, crochet, or embroider with precision. The extrinsic hand and wrist muscles originate up by the elbow and traverse down the forearm into the hand. Fun fact: if you ever experience elbow pain from your crafting, it is likely that the culprit is your wrist or hand posture! The anatomy of these muscles explains why. Below is a picture of the wrist flexor muscle group.
Image courtesy of KenHub.com
When these forearm muscles become fatigued or overused, they can affect the stability and coordination of our wrists and hands, increasing the risk of discomfort and pain during crafting. It's essential to pay attention to the signals our bodies send us and take breaks to rest and stretch these muscles to prevent overuse injuries.
Incorporate Stretching and Strengthening Exercises:
Stretching and strengthening exercises are essential for maintaining hand health and preventing overuse injuries. Stretching helps our muscles to lengthen, and to move through the full range of motion available for each joint. Strengthening is important for helping our bodies to control that range of motion, and to stabilize our joints. A lack of flexibility, or unbalanced strength in a joint, can result in aberrant motion that can be detrimental to the health of the muscles and joints and lead to pain. I have included below a small sampling of important exercises to begin strengthening and stretching your wrists and hands. Incorporate these exercises into your crafting routine to promote hand health and prevent discomfort - it can be as simple as choosing to do one or two every time you take a break!
Video showing wrist stretches
Video showing wrist flexor and wrist extensor strengthening exercises.
Let’s Bring it All Together:
By implementing ergonomic principles and hand care techniques, crafters can reduce the risk of overuse injuries and enjoy their favorite activities more comfortably. Pay attention to your posture, keep your grip relaxed, and take breaks to stretch and reset your body. Invest in ergonomic tools and equipment if necessary, and incorporate stretching and strengthening exercises into your routine to maintain hand health for years to come. In the next article, we'll explore self-care strategies and supportive tools for preventing hand pain while crafting.
Stay tuned for "Part 3: Self Care Strategies and Supportive Tools" for practical tips and techniques to support hand health during crafting sessions.
