Your hands are your most important crafting tools.Are you taking care of them?
Crochet and knitting are relaxing, creative, and rewarding—but they also require repetitive hand and wrist movements. Over time, those small motions can add up to big problems if you don’t take care of yourself. Prioritizing hand and wrist health isn’t just about avoiding discomfort today. It’s about protecting your ability to keep creating for years to come.
A Personal Note
Several years ago, I had carpal tunnel release surgery on my left wrist. Before the surgery, I was at the point where I couldn’t even hold my yarn. Recovery wasn’t instant, but once I healed, I've had no more issues in that hand. Unfortunately, my right hand is now experiencing the same symptoms. I often have to slow down—or even delay—projects because of the pain, numbness, and tingling.
I currently sleep with a wrist immobilizer because without it, I wake up with sharp shooting pains that force me out of bed to take pain relievers. I’m saving for surgery on my right hand (unfortunately insurance doesn’t cover enough for me to just run and get it done). Looking back, I firmly believe that if I had done regular wrist exercises and stretches over the years, I wouldn’t have these problems to this degree. After over 50 years of crocheting, if my experience can help someone else avoid this pain, then sharing my story is worth it.
Why It’s Important
When you crochet or knit, your hands and wrists are constantly in motion, they're holding tension for prolonged periods of time, and sometimes we just don't realize it. That repetitive use can put strain on tendons, muscles, and nerves. Without proper care, you can develop issues such as:
- Tendonitis in the hand, wrist, or elbow (often called “tennis elbow”)
- Carpal tunnel syndrome, which causes pain, tingling, or numbness in the hand and fingers
- Trigger finger, where fingers lock or catch when you bend them
If you experience persistent pain, tingling, numbness, or swelling, don’t ignore it. These symptoms can indicate an underlying condition that needs professional care. Always consult a medical professional if you notice ongoing discomfort or changes in your hand or wrist function.
Simple Practices to Start Today
Taking a few preventative steps now can help you avoid long-term damage and keep your hands happy:
- Take regular breaks – Every 20–30 minutes, set your project down and stretch or shake out your hands.
- Watch your posture – Keep your shoulders relaxed and wrists in a neutral position (not bent at sharp angles).
- Switch projects or techniques – Alternate between different stitches or types of projects to reduce repetitive strain.
- Use ergonomic tools – Crochet hooks with padded handles or knitting needles designed for comfort can reduce hand fatigue.
- Stay hydrated – Your joints and tendons work better when you’re properly hydrated.
Stretches and Exercises
These gentle movements can help relieve tension and keep your hands flexible:
- Finger Stretch: Spread your fingers wide, hold for 5 seconds, then relax. Repeat 5–10 times with each hand.
- Wrist Rotation: Slowly rotate each wrist clockwise then counterclockwise 10 times.
- Thumb Stretch: Gently pull your thumb back away from your palm until you feel a stretch. Hold for 10 seconds on each hand.
- Prayer Stretch: Place your palms together in front of your chest and slowly lower your hands until you feel a gentle stretch in your wrists. Hold for 15–30 seconds.
- Fist Release: Make a gentle fist, squeeze lightly, then open your hand and stretch your fingers wide. Repeat 10 times.
These exercises are easy to do during breaks or even while watching TV. Consistency is key—just a few minutes a day can help protect your hands.
This link >> HERE << will take you to the website of Neuromuscular Spine & Joint Center in Mobile, Alabama. This article shows some of the exercises I've found helpful for MY current carpal tunnel syndrome issues. Please remember to speak to your healthcare provider before starting any exercises or stretching routines, even ones for your wrists.
Final Thoughts
Crochet and knitting should bring you joy, not pain. By building in small stretches and ergonomic practices, you can keep your hands healthy and strong for all the projects in your future. If you’re experiencing ongoing pain or symptoms like tingling or numbness, don’t hesitate to see a healthcare provider. Taking care of your body is the best gift you can give yourself as a maker.
Until next time, keep crafting—even if the laundry isn't done!
~Nana
