Sore, painful wrists? Tips for pain-free crochet and knitting.

Do your wrists feel like they’re 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 can be pretty scary. You’re probably feeling worried that it will get worse over time, or if it will ever go away!

I’ve been there. I was afraid that I wouldn’t be able to continue making all the amazing projects that I wanted to. That my years as a maker would be cut short because of stinkin’ wrist pain.

My Story

When my crocheting and knitting frequency increased (2+ 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 change something, this could lead to 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 dedication to following a few simple self care drills, I was able to get rid of my tendonitis AND continue doing the things I love.

Through that experience, I learned how implementing regular self care can help reduce pain and prevent injuries. I was able to get rid of my wrist pain following the tips below.

Self Care Routine for Wrist Pain

Releasing the muscles in your forearms can play a HUGE part in how your wrists feel. 👈🏼👈🏼

If you stay on top of a little forearm care, you can reduce the occurrence and severity of wrist pain when crafting.

The forearms tend to get tense from repetitive motions. In my case, my forearms started getting tight from typing on the computer and weightlifting. Activities like these coupled with hours of crocheting can really end up causing a lot of wrist pain.

Tip # 1

Every 25 minutes of crocheting/knitting STOP and take a quick break to stretch your hands & give your forearms a mini self-massage.

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.

When I do these drills, sometimes I will hear/feel my wrist pop from releasing the muscles in my forearm! It’s crazy.

How to Self-Massage to Release the Forearm Muscles

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

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, elbow to wrist, and both sides: 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.

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!

Tip # 2: Consistency

These simple self-massage 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.

Tip # 3: Ergonomics

Ergonomics are a big piece of the puzzle. Take a look at how you are holding the yarn and the crochet hook or knitting needles.

Consider how you can modify your hand position for the most comfort possible. Minimizing excessive repetitive movements and tension are the keys. Read more about ergonomic knitting here.

Experiment with different style grips on crochet hooks. You can try something thicker and rounder like a Furls hook vs. flatter like a Clover hook.

Tip # 4 Get Help!

Be sure to check in with a medical professional if you aren’t feeling improvements (i.e. a general physician, physical therapist, chiropractor, etc.) They can help assess exactly what is going on with your body, your crafting mechanics, and provide more support. Sometimes medical intervention is needed to get to the root of the issue and develop the right treatment plan for you.

Self Care for Crocheters and Knitters

Take time for yourself to prioritize self care as a maker. If you are struggling with wrist pain from crocheting or knitting, check in with your forearms Self massage can really make a difference in the well being of your wrists and forearms!!

Be consistent! It is so important to take care of yourself daily. Even when you start feeling better, be sure to keep it up: don’t wait until you’re in pain again to address it.

Take frequent breaks: get up, move around, stretch and release your muscles. They can get so tight from sitting down to crochet or knit for hours a day. For more ideas and instructions on how to stretch out your entire body check out My Stretching and Mobility Routine here.

Consider the ways you can improve your own ergonomics while crafting. Think: hand and body positioning, tools, reducing tension and excessive movement.

Finally, listen to your gut and please seek help from a professional if things aren’t improving.

I hope this post was helpful to you! Please comment and let me know what helps the most for you.