Five Top Tips To Help You Knit With Arthritis, And Avoid Injury
Knitting is so good for us! It brings us together with friends at knit-nights, allows us to breathe deep and find calm, it excites our creativity and allows us to play with different fibres and colours. Knitting travels with us, and it is a crafting skill that none of us want to lose.
It’s really sad when I hear knitters say that they feel that they have to give up knitting because of pain in their hands. There is a lot of evidence to say that knitting actually helps with arthritis, with one study saying that it could be part of an ongoing method of self-guided pain management and rehabilitation, especially when people knit in the mornings!
https://pmc.ncbi.nlm.nih.gov/articles/PMC5813366/
Here are my top five tips to keep you feeling comfortable whilst you knit, and I hope that you find them helpful
1.Stretch It Out
Before and after you knit, it’s a good idea to stretch and move your neck, shoulders, arms and hands. Warming up the joints before your knit means that you are not forcing cold joints to go through repetitive, small movements that may cause pain. Make stretching a part of your pre-knit routine with your morning tea or coffee (the heat from the cup will also help warm your hands!)
Play Hooky With Me has put together a wonderfully simple three minute video of simple hand stretches for you to go through before and after your knitting sessions: 10 Stretches to RELAX Tight Hands
Black Yogi Nico Marie has a beautiful 5 minute mindful yoga based practice that helps you focus on gentle movement before your next knitting time:
5 Minute Hand & Finger Stretch | Great for Gamers, Knitters, Those Who Do Lots of Typing, Etc
2. The Right Tools
Whether you are knitting flat or in the round, interchangeable needles are the best tool for your knitting if you want to take the weight and tension off your hands, as the needle cord that your knitting hangs from does all the work for you. Knitting with interchangeable needles also allows you to hold your work in a more relaxed manner, with your shoulders down and your neck in a neutral position. If you have been using metal needles till now, give wood a go. Wooden needles are warm to the touch and lighter than metal which may help. Wood is also easier to grip as metal can be extremely slippery. We have a large selection of interchangeable needles available including wooden tips in various lengths.
If you use Double Pointed Needles (DPNs) or ‘Shorties’ for socks and sleeves, you may want to take a weekend workshop on how to master the art of Magic/Travelling Loop, as this will help you avoid excess movement in your hands, whilst still allowing you to enjoy small needle sizes, which can feel a little awkward with arthritis. If the small sizes are far too difficult to grip you can stick to 4mm and up which is thick enough to be more comfortable but not so think that you can't still make socks or light sweaters
3. Take A Break
We all love a long knitting session, but it is good to take little breaks as we go. FInd your own pace to see when breaks work best for you; is it every 20 minutes, or can you go for a little longer? These breaks can be as simple as going to refill your tea cup, or standing up to do a few shoulder rolls and neck stretches, but whatever you find works best for you, know that it is there to help you continue to knit, rather than stopping you from your craft!
4. Keep A Good Posture
Snuggling with your pet on the sofa as you watch TV is a cosy place for knitting, but maybe not the healthiest! A more upright chair may allow you to find unexpected comfort as it supports your hips and back, allowing your shoulders to drop down and feel a little easier. I know it sounds surprising, but my favourite knitting chair is my dining room chair! I can relax back into it, I pop a cushion on the seat, and I can keep my knitting close to the table, which also supports my arms when I want it to. The sofa will always call me back, but the dining room has become a place where I can enjoy my knitting in ease.
5. Practice Mindfulness
Knitting itself brings about a sense of mindfulness. Stress and worry in our lives can build up in our bodies, causing extra tension in our joints, and in turn increasing inflammation and pain. Knitting brings calm to our minds and bodies, which helps us release the feeling of overwhelm that can engulf us. When we relax, breathe deeply, and enjoy meditative movements like knitting, the stresses and inflammation start to go down, and when we do this practice regularly, our bodies can rely on it more and in a new place of peace. This can also help us with feeling blue and down, and when combined with knit-groups, it helps us break the cycle of loneliness and isolation. Knitting doesn’t solve everything, but it does solve a huge amount!
Research from Bath University in 2018 showed how knitting could help save the NHS millions!
Mindfulness and knitting can be harnessed to help people with chronic pain and depression
I hope this blog has encouraged you to keep knitting, and discover new ways to feel better whilst you enjoy it! If you would like me to help you with your knitting set up, you can pop in or book a one-to-one session at the shop. You are always welcome to join our knitting groups either during the days, evenings or weekends, so you can meet new friends and enjoy the creative atmosphere that knitting brings us!
Until next time, happy knitting!
Sarah x
If you experience any pain in your hands, wrists, elbows, or shoulders, please seek medical advice. This article has not been written as physical therapy advice.