Do your wrists feel like they are about to fall off from extended hours crocheting or knitting to your heart’s content? UGH. It’s truly awful to be limited from doing what you love because of wrist pain. It also can be pretty scary. You might be wondering if it will ever go away, and if it will continue on becoming worse over time.
I’ve been there. I was afraid that I wouldn’t be able to continue making all the amazing projects that I wanted to. I was afraid that my years as a maker would be cut short because of wrist pain.
When my crocheting and knitting frequency increased (many hours per day), I started having sharp pains in my left wrist, near the thumb joint. I would also get cramping in both hands and forearms. My right wrist started getting extremely sore, and I would have to take days off because the pain. I knew that if I didn’t take care of it, I was likely on the path to getting carpal tunnel.
Ever since my experience with tendonitis a few years back, I’ve become fascinated by the interconnectedness of the body, how tightness and inflammation in one area can cause issues downstream in the next. With help from a physical therapist and being diligent with a few simple self care drills, I was able to get rid of the tendonitis AND continue on doing the all the things that I love.
Through that experience I learned a lot about how implementing regular self care can help prevent injuries. I was able to get rid of the wrist pain following a self care routine. Below I will share the drills that I currently do to prevent wrist pain when crocheting and knitting.
Maker Self Care Routine
Releasing the muscles in your forearms plays a HUGE part in how your wrists feel. 👈🏼👈🏼 If you stay on top of some simple forearm care you can reduce the occurrence and severity of wrist pain when crocheting or knitting.
I’ve actually heard/felt my own wrist pop while releasing my forearm! It’s crazy. My forearms get extra tight from lifting weights, that coupled with hours of crocheting can completely wreck them.
Every 25 minutes STOP and take a quick break to stretch out your hands & give your forearms a SMASHEROO.
Basically what that means is that you will be massaging and releasing the muscles in your forearm. Literally, set a timer for 25 minutes and when it goes off, take a break for a few minutes and follow the instructions below. It’s so important to take some time to take care of your body so that you can continue on making for many hours and as pain free as possible!
Self- Massage to Release Forearm
I use my thumb to press on my forearm from my wrist up to my elbow. Then I make a sawing motion with my hand starting near the elbow and working my way down towards the wrist. (shown in video below)
Lacrosse Ball Massage
Then I also like to use a bouncy ball or a lacrosse ball to self-massage. I rest my arm on a table & add the weight of my other arm while rolling out each forearm all around, top & bottom.
A tennis ball will work fine in a pinch, but it is quite a bit softer and slightly larger than the lacrosse ball so it doesn’t get into the muscle quite the same. It’s not ideal, but definitely better than skipping the massage altogether.
Consistency
These simple drills can help with wrist pain SO SO much, but you gotta be consistent with it. Set a timer and take those breaks!!! (Pomodoro style- every 25 minutes) Click here to read my post about how I use the Pomodoro Technique to stay on top of my self care.
Being consistent with this self care has kept me going with little to no wrist pain. It only starts to act up when I get too lax with my self care routine.
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It’s so easy to do, that it’s easy NOT to do.
If you are having issues, take the time to give it a try and most importantly: be consistent with it.
Ergonomics
I won’t get into this too much here, but ergonomics are also a big piece of the puzzle. Take a look at how you are holding the yarn and needles/hook, and consider how you can modify your hand positon for the most comfort possible. Minimizing excessive repetitive movements and tension are the keys. Read more about ergonomic knitting here.
Maker Self Care
If you are struggling with wrist pain, take care of those forearms! Incorporating regular self massage can go a long way in the well being of your wrists and forearms. It is so important to be consistent with it. Do it daily- don’t wait until you are already having pain to address it.
I urge you to take some time for yourself and prioritize your own self care as a maker. Take frequent breaks: get up, move around, stretch and release your muscles. They can get so tight from sitting and crocheting or knitting for many hours a day.
For more ideas and instructions on how to stretch out your entire body check out My Stretching and Mobility Routine here.
Bulky Crochet Infinity Scarf – Free Crochet Pattern