Crochet Ergonomics: How to Prevent Hand and Wrist Pain While Crocheting

I really wanted to touch upon this topic because hand and wrist pain with crochet happens more than you expect. How can we prevent crochet pain? I also feel like ergonomic tips to help prevent pain for crocheters is often overlooked. We think, “well we use our hands everyday, so I should be fine” but the way we use our hands when crafting can cause injury.

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Hand and wrist pain is not uncommon for those of us who crochet frequently. The constant wrist movements when using the hook, the gripping of the yarn for placement and tension adjustments, and some of the sewing that comes with crochet will cause cramps, stiffness, and pain. It's important to try and prevent crochet pain and injuries if we want to keep up with this hobby!

Always remember to check with your primary care physician if pain is interfering with your daily activities or if it is lasting longer than expected.

The following are not the only options out there to prevent hand and wrist pain, but I wanted to provide some simple examples you can practice in your own home between crochet sessions. Here are some helpful suggestions when trying to reduce pain while crocheting:

Posture

Sit upright with a straight back if possible when crocheting. Try to keep your shoulders loose and relaxed and your feet flat on the floor. Bad posture from being hunched over a project for long periods of time can also cause neck and back pain. Keeping your hands at a comfortable height (ex table height) and your elbows close to your body often reduces strain on your wrists and shoulders. Some people have found that cushions or pillows under their elbows can reduce strain on the shoulders, but be sure to adjust your posture to see what works best for you. 

Technique

While actively crocheting, try to focus on keeping your grip loose to reduce hand strain and keep your wrists relaxed. Working with different yarn types can also help with hand discomfort due to having to change the way you hold the yarn and adjust tension.

RELATED: Ultimate Guide To Crochet Techniques

Tools 

With more and more people getting into crochet and other fiber arts, there are lots of ergonomic options for crochet tools. Rather than using a small handled hook, many now have wider handles for better hand grip. These ergonomic options are great opportunities to prevent crochet pain. The larger grip could be just a larger volume of the original hook material or it could be a different but softer material added to make the hook easier to use. There are also needle threader tools and ergonomic scissors as well.

RELATED: Basic crochet supplies every new crocheter should have

Choose The Best Beginner Crochet Hook

Experiment

Switch up your projects to vary the repetitive nature of crochet. Rotating the types of projects can help with injuries that usually occur from repetitive movements. Crochet is a very repetitive hobby. It's just the way it is. So do your best to switch things up to prevent crochet pain.   

Stretches

Simple hand, finger, and wrist stretches also help those of us that experience pain with certain movements. Always be sure to consult your physician before attempting any exercises to prevent pain especially if you are already experiencing pain.

Wrist and Forearm Stretches:

• Prayer stretch
• Wrist flexor stretch
• Wrist extensor stretch
• Forearm rotation

Hand and Finger Stretches:

• Finger extensions
• Finger bends
• Thumb stretches
• Tendon glides

Neck and Shoulder Stretches:

• Neck rolls
• Shoulder blade squeezes
• Upper trap stretch
• Doorway chest stretch

Here are some additional resources regarding stretching options:

• 15 Wrists and Hand Stretches For Strength and Mobility
• 6 Effective Hand and Wrist Stretches
• 11 Exercises And Stretches For Wrist Pain

Support

Compression gloves or wrist braces can often be helpful to provide additional support. Please note: if you are experiencing pain, please consult your doctor before using any common support options. Make sure there is nothing more serious that needs more attention. Over the counter support devices are great options. Unfortunately, if you already have an injury, using an improper support device can cause more harm than good.

Some major craft companies also sell ergonomic crafting supplies, so definitely check some of them out. Yarnspirations has some great ergonomic tools on their site. I've enjoyed using the Susan Bates Ergonomic hooks for the soft grips!

Additional Considerations

Breaks

Incorporate breaks in your crochet routine. Not only does it help with hand pain, but it also gives your mind and body a change of scenery and position.

Lighting

Make sure your lighting is appropriate for where you are crocheting. Using dim or incredibly bright light can cause eye strain and unwanted fatigue.

Mindfulness

Pay attention to how your body feels when you crochet. We are more productive and do our best work when we feel good. Think about whether you need to find a brighter or more comfortable place to work. Maybe you need to be further away from the kitchen to prevent snacking. Maybe out on your porch enjoying the sounds of nature. Or change places frequently. Find what works for you.

Summary

Always remember to check with your primary care physician if pain is interfering with your daily activities or if it is lasting longer than expected.

I hope this review of ergonomic tips to help reduce hand and wrist pain are helpful for you if you experience pain while crocheting. These tips could also be adjusted for knitters and other fiber artists as well. As with any project, always consider your health and safety and seek the opinion of a trusted health professional before trying  any of the mentioned tips and suggestions.