dinsdag 25 februari 2014

Important information for crafters with pain in arm or hand.......

When I came upon the blog of Susan Crawford I was looking for information about the workshop she will do in Nantes , at the quiltmarket.

Then I found this post with such important information about pain related to knitting, crochet and so on. I have permission to give you the excersises which are mentioned in this post. For more information I advice you to read the whole post here.
I have a  carpal tunnel syndrom and since I do the exercises it feels better!!!!!


1) Warm up soaks and stretches

Perform the stretches in a basin large enough for you to immerse your hand, forearm and if possible, elbow. The water should be as hot as you can stand.

Finger stretch: Stretch out your fingers as wide as you can and hold for a slow count of 10 to 20 seconds. Bend your fingers and hold for a count of 5. Repeat up to 10 times.

Wrist stretch 1: Pull your hand backwards gently with your fingers and hold for a slow count of 10. Repeat with the other hand.

Wrist stretch 2: Make a fist. With your other hand, push down on the fist and flex it forwards towards the wrist. Hold for a slow count of 10. Repeat with the other hand.

2) Quick stretches during the day

Wrist tendon stretch

Place your hands together in the prayer position. Raise your elbows out to the side, keeping the palms together. Spread your fingers wide and bring them together again, slowly, five times. Repeat.

Chin tuck

Good for in a car with a head rest, or lying down with a cushion under your head. Tuck your chin down toward your chest and push your head against the headrest or cushion. Hold for a count of twenty then relax. Repeat 3 times.

Shoulder shrugs

Stand or sit up straight. Shrug your shoulders as high and tight as you can and hold for 10. Relax. Repeat 3 times. Then shrug your shoulders back as far as you can and hold for 10. Relax. Repeat 3 times.

These are the things we probably all do much of the time!

Don’t keep wrists bent towards you for long periods (flexion) as irritates the nerves and tendons in the wrist.

Don’t tilt your hand in the direction of the little finger (Ulnar deviation) - this position folds the tendons over the wrist bone putting needle strain on the tendons.

Don’t grip or grasp an object for long periods of time. This contracts forearm muscles, pull tendons and creates pressure and rubbing in the carpal tunnel.

Don’t pinch (grasping with only the fingers) – causes additional pressure in the carpal tunnel.

Don’t keep elbows bent forward (as in at a keyboard) for long periods – causes compression of the nerves causing irritation.

Don’t slouch.

Don’t lean over your work. Strains neck and shoulders. Also can impinge on nerve roots.

Don’t keep your arms in a work position for a long period of time, the constant stress of supporting the weight of your arms and your work can irritate the shoulder.

I also go for regular sports massage to relax the muscles and to remove the built up toxins found in them and this helps a great deal. But if you haven't got time for exercising or massages, just change your position regularly, let go of the needles or stop typing, stand up, walk around, move your shoulders, but remember to treat your body gently and with respect.

I just found another blogpost about this problem here

8 opmerkingen:

  1. Thanks. Good advice I will put into practice.
    The title had me worried though. I was afraid you describing a heart attack. Phew.

  2. Dat zijn allemaal goede en bruikbare adviezen. Vaak ben je zó bezig dat je je houding vergeet.

  3. Klopt, je komt er vaak achter als het leed al geschied is.. (klinkt dat mooi of niet, ha ha!) Maar de praktijk is minder lollig, ik weet nu bijvoorbeeld uit ervaring dat 4 uur haken achter elkaar (tijdens een lange autoreis) echt niet kan, dat levert een peesirritatie op en is oh zo pijnlijk! Bedankt voor de tips, ik ga ze opslaan!

  4. Thanks for sharing.Have a great week!

  5. Had ik inderdaad nog niet gelezen Baukje!! Het lijkt me een heel goed idee om deze oefeningen te doen!!! Ik ben erg gevoelig voor overbelasting van spieren en aanverwante lichaamsdelen ;-(. Mijn fysiotherapeut zal ook blij zijn, die waarschuwde me net nog!!
    Lieve groet, Nelleke

  6. Hello Baukje... oh I know these problems - I had a surgery last one year ago with a Trigger finger... it came rather suddenly and in spite it is much better now, after an half hour knitting it is pain for one week. It's horrible ... I can not imagine to stop crafting! Thank you for publishing the exercises. Kind regards, Annett