How to Prevent Hand Pain and Fatigue: Part 1
Understanding Hand Pain in Crafting
Common Causes and Symptoms
As a physical therapist, I get many questions about pain. One of the most common questions from crafters is, how do I prevent overuse pain in my hands? How do I avoid a repetitive stress injury (RSI), or carpal tunnel syndrome? For many of us, crafting is more than a hobby. It is a creative outlet, it provides a sense of accomplishment, it may even be therapeutic. But there is nothing worse than when hand pain creeps in, dampening the joy of our making and preventing us from participating in our craft.
In this article, we will cover:
Causes of hand pain: these include repetitive motions, poor ergonomics, overuse, and excessive tension
Hand pain symptoms
When to seek professional help
Let’s dive in!
Common Causes of Hand Pain in Crafting:
Repetitive Motions: The repetitive nature of crafting activities, such as knitting, crocheting, and embroidery, can strain the muscles and tendons in the hands and wrists, leading to pain and discomfort. Many of our crafts require us to perform the same motion over and over, which can be detrimental to our hands if we don’t stretch and strengthen properly to mitigate it.
Poor Ergonomics: Inadequate workspace setup, improper posture, and using tools that are not ergonomically designed can contribute to hand pain and fatigue. Our bodies are also an essential tool to our making, so in the same way that we care for the materials we use and thoughtfully select our tools, let’s apply that same thoughtfulness and care to how we position our bodies.
Overuse: Spending long hours engaged in crafting without adequate rest breaks can put excessive strain on the hands and increase the risk of overuse injuries. If you have heard the term Repetitive Strain Injury (RSI), this is where that term comes from.
Tension: Many of us tend to carry tension in our bodies, especially when we are stressed or learning something new. This tension can translate into our hands when we are crafting, particularly when we are trying a new technique or working on a difficult part of our craft. Another source of tension can be from the materials we use. In fiber arts, fibers that have less give and elasticity, such as cotton and linen, can mean that any tensioning placed on the fiber transfers into our hands instead of into the fiber. Allowing this tension to live in our hands results in the muscles and joints being overactive.
Recognizing the Symptoms:
It's essential to be aware of the common symptoms of hand pain in crafting, including:
Pain or aching in the hands, wrists, or forearms.
Numbness, tingling, burning sensations.
Fatigue or weakness in the hands.
Difficulty gripping or holding onto crafting tools.
Any of the symptoms above that begin to translate into your non-crafting life
Seeking Professional Help:
Persistent or worsening hand pain should not be ignored. If you experience chronic or severe hand pain, or persistent numbness or tingling, it's crucial to consult with a healthcare professional, such as an orthopedic physical therapist, who can provide an accurate diagnosis and recommend appropriate treatment options. It is always better to seek help earlier rather than later. I always tell my patients, “however long you have had this pain, it can take just as long to get rid of it.” Keep that in mind and ask for help!
Let’s Bring it All Together:
By understanding the common causes and symptoms of hand pain in crafting, you can take proactive steps to protect your hands and enjoy your making comfortably and safely. In the next article, we'll explore ergonomic principles and hand care techniques to help alleviate hand pain and prevent injuries while crafting.
Stay tuned for “Part 2: Ergonomic Principles and Hand Care Techniques" for practical tips and techniques to support hand health during your making.
