Ergonomic (Pain Free) Knitting & Crochet Tips

ergonomic knitting and crochet with fitness ball

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Knitting and crocheting are beloved hobbies that bring joy and relaxation to millions.

However, these crafts can sometimes lead to discomfort or even injury if proper ergonomic (pain free) practices aren’t followed.

In this guide, we’ll explore how to maintain good posture and protect your hands, neck, and shoulders while enjoying your favorite fiber crafts.

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    • Keep feet flat on the floor: If your chair is too high, use a footrest to maintain the 90-degree angle at knees and ankles.
    • Avoid crossing legs: This habit can rotate your pelvis, potentially leading to spinal misalignment and back pain over time.
    • Use additional back support: A rolled towel or small pillow (about 2-3 inches thick) in the small of your back can help maintain proper spinal alignment.
    •  
    • Try alternative seating: Floor sitting encourages natural position changes. Use cushions for comfort and try various positions like cross-legged or kneeling.
    • A fitness ball engages core muscles and promotes micro-movements, improving overall posture.

Fact: According to orthopedic physical therapists, sitting with crossed legs for extended periods can contribute to herniated discs and chronic back pain.

knitting and duty
Men at the front were fighting in the atrocious conditions—muddy trenches and frigid winters—with inadequate footwear. “The difficulty is to keep one’s feet warm,” wrote one officer in 1917.

Protecting Your Hands and Wrists

  • Take frequent breaks: Aim for a 5-minute break every 30 minutes of crafting.

  • Practice light grip: Hold needles or hooks as if you’re holding a delicate butterfly – firm enough to control, but light enough not to crush.

  • Choose ergonomic tools: Look for needles with smooth, lightweight materials and hooks with cushioned grips. (I have Clover crochet hooks and they are awesome for me)

  • Experiment with knitting styles:
    • English style: Yarn in right hand, “throwing” method
    • Continental style: Yarn in left hand, “picking” method
    • Combined Continental: Merges aspects of both, potentially reducing overall hand movement

  • Finger exercises: During breaks, try finger stretches like making a fist and then spreading fingers wide. Repeat 5-10 times.

Fact: Switching between knitting styles can reduce the risk of repetitive strain injuries (RSIs) by distributing work across different muscle groups.

Useful Resource. In order to keep your fingers and wrists healthy and get rid of the stiffness, try FINGER FITNESS.
knitting with cotton and silk first
Knitting originated in the Middle East. Cotton and silk were widely spread material. If knitting would first appear in Europe, most likely it would be wool or linen.

Caring for Your Neck and Shoulders

    • Position work close: Keep projects at elbow height and close to your body to minimize reaching.
    • Elbow placement: Keep elbows close to your sides, aiming for a 90-degree bend.
    • Eye breaks: Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
      Spend time in natural light.

       

    • Other research has found that the more time spent in sunlight, and so the more that our eyes are exposed to UVB rays, the less likely a person is to develop short sightedness [i].
  • Stretches:
    • Shoulder rolls: Roll shoulders forward 5 times, then backward 5 times.
    • Neck rotations: Gently turn head side to side, then up and down.

Fact: The rotator cuff, a group of muscles and tendons around the shoulder joint, can be strained by repetitive knitting or crocheting motions. Regular stretching can help maintain its health.

The Power of Movement

  • Active breaks: Stand up, walk around, or do simple exercises like arm circles or gentle twists.

  • Switching Projects: Switch between different sized projects or crafts to vary your movements.

  • Warm-ups: Before long sessions, do arm and hand stretches, and gentle wrist rotations.

Fact: Regular movement breaks can increase blood flow, reducing muscle fatigue and the risk of repetitive strain injuries.
She describes the feeling of completing the longest marathon crochet session in the world as being similar to jetlag. After a hardy restaurant meal, she says she slept for 12 hours. [ii]

Creating an Ergonomic Crafting Environment

  • Proper lighting: Use a combination of ambient and task lighting to reduce eye strain. Position lights to avoid glare on your work.
  • Special Considerations for Dark Yarns:
    • If you’re working with dark yarn, try to do it during daytime when natural light is available.
    • When daylight is gone, place a white sheet or fabric beneath your work area. This creates a light-colored background that helps you see the stitches more clearly.
    • Use a bright, daylight-spectrum task light directed at your work for the best visibility.
  • Tool arrangement: Store frequently used items within arm’s reach to avoid twisting or overreaching.
  • Adjustable workspace: Consider a height-adjustable desk or table to alternate between sitting and standing. Aim for your work to be at elbow height in both positions.

Fact: Poor lighting can cause you to hunch over your work, potentially leading to neck and back strain. Adequate lighting can improve posture and reduce eye fatigue.

Remark. Once you get beyond the initial learning curve 🙂

Listening to Your Body

  • Pain awareness: Distinguish between muscle fatigue and pain. Sharp or persistent pain should not be ignored.

  • Common issues to watch for:
    • Carpal Tunnel Syndrome: Numbness or tingling in fingers and hands
    • Tendonitis: Pain and tenderness near joints, especially in fingers, wrists, or elbows
    • Rotator Cuff Injuries: Pain or weakness in the shoulder, especially when lifting the arm

  • Seek professional help: If you experience ongoing discomfort, consult a healthcare provider or a physical therapist familiar with craft-related injuries.

Fact: Early intervention for craft-related discomfort can prevent the development of chronic conditions and allow for quicker return to pain-free crafting.

The Final Stitch

By incorporating these ergonomic principles into your knitting and crocheting practice, you can enjoy your craft comfortably for years to come.

Read more about mental health aspects of knitting and crochet. 

Remember, small adjustments in posture, technique, and environment can make a big difference in preventing pain and injury. Happy crafting!

Resources: 

[i] Williams, K.M., Bentham, G.C.G. and Young, I.S. (2017) Association between myopia, ultraviolet B radiation exposure, serum vitamin D concentrations, and genetic polymorphisms in vitamin D metabolic pathways in a multicountry European study. JAMA Opthalmology, 135(1), pp. 47-53.

[ii] Alessandra Hayden

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