Knitting is FABULOUS, but at times can cause pain if you're addicted to knitting like me.
For years, I have suffered from pain as a result of knitting too much. I have used ice, heat, sports massages, visited physical therapists, chiropractors and technicians specializing in Active Release Technique (myofascial release). (Please understand that I am NOT a medical professional - but I am sharing what has worked for me.)
In the end, it turns out my pain was not tendonitis, or related to my tendons or ligaments at all. It was muscle overuse. Physical therapists who specialize in myofascial release were able to break up the adhesions and provide instant relief. In the past, I was told to take a break from knitting for a few weeks, which really, I couldn't do. I was so relieved to find therapists specializing in myofascial release who provided a better way to help my body without stopping what I love. During the pandemic however, the option of visiting a therapist was not always available so they provided some stretching exercises that can be done at home.
I've found that taking a break from knitting every hour, and stretching really helps keep my body pain free. There are stretches for your neck, shoulder and back too, but the most important I've found are three vital stretches for the hands and forearms. These are the muscles that do all the work in knitting, especially in your dominate hand.
1. Rest your fingertips of your dominant hand on the palm of your other hand and with your palm, pull the fingers back as far as you can. Once you feel resistance, hold this stretch about 30 seconds. Rest and repeat.
2. Grab ahold of your thumb and pull it back towards the top of your wrist. Hold for about 30 seconds. Rest and repeat.
3. The most important (for me at least) is to stretch the outside of the forearm. This is a little harder to do, but if you create a fist, then with your other hand, pull the fist inwards to the inside of your forearm and hold. The first time I do this, the first doesn't move much. The second time I find that I can get a deeper stretch and you'll notice right away how good it feels. Hold for about 30 seconds. Rest and repeat. This stretch runs from your hand through your elbow which is oftentimes where my pain originates.
Shake out your hands, improve your posture, and resume knitting. Sometimes you don't have 10 minutes to exercise and walk around, so these three, quick exercises can get you back to knitting faster while stretching out the muscles that are doing the most work.
There can be many reasons why we experience pain when knitting, so it's always best to visit a therapist who is knowledgeable in sports medicine. (Yes, I'm the only knitter at my wellness center which caters to runners, and ball players but they treat my injuries much the same as any other athlete.)
Click on the below You Tube link for a short video showing you how to do these.
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Hello! I'm Donna Estin, knitwear designer, certified master knitter and instructor. I enjoy designing artistic knitwear that is comfortable. I specialize in sweaters with a contemporary silhouette.