As knitters and crocheters, we make a lot of repetitive movements.

Lots and lots.

Imagine you are working on a shawl, 43 in wide with a 23 in drop, and tension at 19 sts x 34 rows to 4in, we could easily be looking at a grand total of …

21,255 stitches!

Photo credit: Instant Vantage / Foter / CC BY-SA

Wowser.

That’s over 40,000 movements – the needle going into the stitch, the yarn going over (whether throwing or continental styles) and the needle picking up the yarn and out.

Each one of those movements results in a muscle or a tendon making tiny little movements and the poor things can wear out through use. Trust me, with tennis elbow in both arms, carpal tunnel and tendons that I can hear and feel snap, I know exactly how painful and life impacting that can be.
There is good news though:

You can help prevent injury. 

There are steps you can take to make your body work with you, to ease any aches or pains you may have and to help you keep knitting or crocheting for a very, very long time*. I wish I knew of these before I developed problems which are now lifelong and can only be managed, not cured.
So please, take time out to take care of yourselves.

It’s really very, very simple…

All you need is a can, your hands and a couple of minutes a day.

Exercise 1
Wrist Turn

Hold the can in your hand, with your palm facing up.

Turn your wrist so your palm is facing down, ensuring you gently grip the can – don’t squeeze too tight!

Turn your wrist back to the original position.
Repeat the turn 10 times with each hand.

Exercise 2
Wrist Lift

Hold the can in your hand, with your palm facing up.

Lift your hand, keeping your palm towards you.

Hold for up to 5 seconds, then relax.

Repeat the wrist lift 10 times with each hand.

Exercise 3
Reverse wrist  lift

Pick up the can with your palm facing downwards.

Lower the can so your palm faces your body.

Lift back into starting position.

Repeat 10 times with each hand.

Exercise 4
Wrist flex

I really enjoy this one! Flex your hand 90 degrees, so your fingertips are pointing upwards. Flex the fingers back (gently, please!) with your other hand.

Feels fab doesn’t it! Hold it for between 15-30 second then release.

Exercise 5
Reverse wrist flex

Flex your hand 90 degrees so your fingertips are facing the floor. Flex the fingers back (again, gently!) with your other hand.

Hold it for 15-30 seconds then release.
I love doing both flexes with my arm fully extended, so I get a slight bicep and elbow stretch too.

It feels soooo good!

They are so quick and easy to do – keep a can on your desk, by the phone, by the sofa – even in your handbag (or man-bag for all our male crafters!) so you can work out wherever you are.

Don’t forget to let your crafting friends know about these exercises too! 

* If you already have issues, you can do exercises too, but
pleasepleaseplease
seek advice from your GP or Physio first.

I’d love to hear your hints and tips for pain-free knitting and crochet,
so why not share them in the comments?