If you are like most knitters, you were probably up late this Christmas Eve, knitting.
Also like most knitters, you may have woken up with knitting pain in your hands, fingers, and joints.
Any flagrant overuse of your joints can lead to stiffness and leave you susceptible to more chronic knitting injuries.
I asked my sister, Kate Howe of katehowemassage.com, what knitters can do to get some relief from knitting pain.
Tight Muscle Fasciae Prevent Joints From Healing
Kate explained to me that muscle fascia is the “bag” of dense connective tissue that surrounds your muscles and joints, kind of like plastic wrap.
Fascia surround every muscle in the body
Fasciae are made of collagen and are connective in nature, like tendons and ligaments, except that fasciae connect muscles to other muscles.
If the fasciae are tight around your muscles, all the stretching or massage in the world can only provide limited relief, because the muscles don’t have room to move.
The good thing is there is an easy way to fix this, and it works, feels good (after you’re done), you can do it by yourself, and it doesn’t take very long.
Just do a series of fascia stretches on yourself. This is called myofascial release, and it’s a form of massage therapy developed in the 1920′s.
After you stretch your forearm fasciae, you can stretch the muscles of the wrist, hands, and fingers and experience a lot of relief from knitting pain next time you go to knit.
Grasp, “Lock,” and Push To Stretch Muscle Fascia Correctly
- Make sure you don’t have on any hand lotion that might make your arm slippery.
- Unlike most massage techniques, you want the skin to “grab,” not slide.
Grasp your left forearm with your right hand. Squeeze just tight enough to prevent your skin from slipping, and push down towards your wrist.
Note: If your right hand is too sore or weak to get a good grip, you can stabilize your left forearm between your legs (still hold onto the fascia with your right hand) and pull your left arm towards you.
“Lock” the fascia and push towards the wrist
Maintaining your hand grip, now push your hand towards your elbow. Your skin (and fascia) will move, about an inch. That’s how much room your fascia have.
That’s what we want to expand.
Perform These 5 Fascia Stretches to Relieve Knitting Pain
1) Forearm Stretch. Work down your forearm (just a few places will do), holding each stretch for 90 seconds.
I like to do this while standing in front of the microwave, waiting for my tea to heat up.
After 90 seconds, you will feel that the fascia have relaxed and stretched. Move your grip down your forearm and repeat.
2) Wrist Stretch. Make sure to keep your elbow straight (this is like keeping your knees straight for a hamstring stretch).
Do not overstretch the wrist by applying too much pressure. Easy does it.
3) Milk the Fingers. Grasp, lock, and push down each finger, stretching the fasciae.
Work your way down each finger, stretching for 90 seconds. Check your manicure.
4) Stretch the Thumb and Hand. This one feels sooo good.
The tops of the arms face each other as you grasp and stretch each thumb.
5) Stretch Your Pinky.
Be gentle on your pinkie and keep that elbow straight.
You can do one whole arm then repeat, or alternate each step.
Either way, your hands are going to instantly feel better.
To Save Time Just Do Stretch #1
If you don’t have much time, just do the myofascial stretches on your forearms from step 1. These alone will provide very fast relief.
Do these stretches in the bathroom, in front of the microwave, or waiting in line at the grocery store.
I’ve been using these stretches all week, and I love them! Leave a note in the comments if you find anything that has worked for you.
Photographs were taken with the assistance and direction of Kate Howe. Kate is a certified massage therapist based in Aspen, CO. Find her at katehowemassage.com.
If you liked this tutorial on how to get relief for sore hands, post in the comments and click the “Like” button!
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I wish my doctors had given me these stretches when I was diagnosed with De Quervain’s tenosynovitis. I just went through this series of stretches, and I feel more pain relief than I ever did after the last cortisone injection – and I didn’t have to pay $300!
I’m so glad these helped you! I was so surprised when I could actually feel less soreness in my fingers immediately after doing them. Thanks for commenting!
This works great.wishi saw it a week ago after a month of knitting my hands were super sore…thanks so much!!!!
Hi Sally, I’m so glad that the stretches are working for you. Better late than never, right? :)
These stretches are AMAZING! I did them briefly after seeing the pictures and immediately felt relief from the stiffness in my fingers! Thanks so much!
Yay! I’m so glad! Isn’t it amazing?!
Hi Liat
Thanks to you and your sister Kate for these exercises. I can definitley feel a different already. I am presuming that the 90 seconds hold is not crucial as I only did it for 20 seconds and I still felt the difference. If I had to hold for 90 secs on each exercise I think I would give up.
I wonder if Kate has any suggestions for the muscles under the arm next to the breast? I find when my work starts to get heavy that I feel the most discomfort there.
I will certainly be passing this information on to all my knitting friends.
Thanks again
Joyce :)
Joyce
Get hold of a stiff Pilates roller
I use it for illial tibial band syndrome which is the same problem with the fascia as described above but with the quad muscle in the thigh-google it
I put it on the floor with pillows at either end for head and bottom and lie on it with arms outstretched at right angle to body- a bit like doing snow angels- I think you will feel the stretch immediately
I got this one from Physiotherapist here in Australia
Hope that helps
Chris
Re: heavy knitting; using circular needles helps with the weight.
Lots of great stretch advice here, thanks so much. Def sharing with my knitting & crippled friends (lots of us have uncle Arthur in our joints!)
Hi, guys! I’m so glad these helped you! Perhaps when I get back in town Liat and I can shoot a short video about how to work on your friends at Knit Night so everyone feels better! You don’t have to be a massage therapist to really help someone’s pain, just a few good pointers.
Joyce, I think that the muscle group you are talking ant is the pecs, and front delt from how you are describing it. Stand in a doorway or at a corner of a wall, like you are going to walk through the door. Then, put your palm against the wall straight out from yr shoulder, at 90 degrees to your body. Use a long, straight arm. Now, rotate your body away from your palm as far as you can with a straight arm and no big discomfort.
Relax your shoulders down from your ears. Relax your face, let the tongue fall off the roof of yr mouth. Breathe out, then rotate your body a bit further. Let the pec and the front of the shoulder feel a good stretch, which can feel burn-y, (that’s a fascia feel) but should not feel crunchy. Know the difference between “bad pain” and “good pain” in your body and be mindful of going to your place of benefit.
Happy knitting and happy new year!
Thank you for sharing these stretches with us…great relief. I did them while reading and could feel it immediately.
My sister is a Physical Therapist and I questioned her about the discomfort from knitting a while ago. She suggested I wrap my arms and hands with a warm towel prior to stretching, stretch about 30 mins prior to knitting (yea, like that’s going to happen!), and to also stretch my neck (ear to shoulder then slowly rolling my head forward to stretch the muscles around the shoulder blade). She also suggested to ice my hands AFTER I knit, not to stretch, so the muscles, tendons and ligaments can calm down.
Again, thanks for sharing these very specific stretches!!!
Thanks for adding this advice, Karen! The neck stretches sound relaxing.
The stretches have now become an important part of my knitting “regimen”. I’m mostly a machine knitter, so I’m holding handles and working with small tools. Feels great! I’m doing the stretches with my hand knitting, too. Thanks, Liat and Kate!
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Thanks for sharing these tips. They also work great to relieve arm and wrist pain after a full day of typing!
I’ve got another tip to relieve shoulder and neck pain. I’ve read it in knitting related context, but I cannot remember where. If your neck is stressed out and tensed do the following: turn your head to the left as far as it goes comfortably. Then push your lower jaw forward and hold this position for 10 to 15 seconds. You’ll feel your neck muscles and tendons stretching. Switch to the other side and repeat. Two to three “sessions” usually help me a lot if I’ve been sitting in the wrong knitting or working position for too long.
I hope this helps!
good for me!
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I crochet like a fiend and I bet these will work for me too! Thank you!
I really needed these this morning…thanks:-)
Saw this post on CraftGossip. I have been experiencing pain in my thumb from too much hand sewing. I am definitely going to give these stretches a try.
I saw this post on CraftGossip. Thanks for sharing. I have pain in my hands/thumb from too much hand sewing. Going to give these a try for sure.
Hi Sheila, thanks for commenting! How do your hands feel after the stretches?
kate , do you have a photo of this stretch? I do not understand how to rotate, and is my arm straight out to the side of my body? confusing instructions to me.
Hi there, which stretch are you confused about?
Hold your arm straight in front of you – this will be the easiest. Kate had to hold her arm to the side for the photos.
Try this: grab your right arm with your left hand, thumb on bottom. Push your grip down towards your right wrist (don’t let your grip slide). As you do this you can rotate your right arm in slightly, but it’s optional.
How does that feel?
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excellent stretches. thank you for guiding.
These are great stretches. I imagine they would be great for anyone who does alot of computer work, or even a student that has to do alot of writing. I am certainly going to try them. Even someone with arthritis. I just think they’re great.
Thank you, I’m currently having trouble with my elbow, shoulder and fingers. I’m sure these will help! My fingers are swollen.
A good resource. The stretches do feel good.
Anne, I’m glad you gave the stretches a try. They are great for your hands.
I sent this to my daughter, a college flute player who experiences some overuse pain (practicing 3+ hours a day will do that, I guess!) She tried them just today, and loves them. Thanks, Liat!
Yay!!!
Wow – they are fab! I love the explanation that went with the exercises – it really made me understand my body better! Thanks you soooooo much!!! I’ve passed the info on to two people already and I’ve only just read about it!
Melissa, thank you! Aren’t they good?! I’m so grateful to my sister for teaching them to me so that I could share them with you. Thanks for sharing the page, too – that means a lot to me. Happy pain-free knitting!
I emailed these stretches to my daughter. Her Dr. made her stop knitting completely for 2 weeks because of the pain in her wrist from knitting so much. She’s excited about these exercises!
Charla wouldn’t that be great if these helped her?! Please let me know if they do!
These are marvelous! I’ve arthritic hands… thumb joint, right wrist, and right hand’s pinky finger. I felt immediate relief. In fact, it seem to help my shoulder and neck … even my lats… where my ribs are.
Thank you soooo much for giving us these exercises. Now… what have you got for our knees? LOL
Also… I’m a member of an online knit forum… would it be okay with you if I copied your link to this page and share it with my fellow-knitters. I know that many experience finger and/or hand/wrist discomfort/pain. It’s a “topic” at times; asking for advice/suggestions for pain/discomfort relief.
Hi Thelma –
You are wonderful! Of course you can share the link to this page with your fellow-knitters. It’s always great to have more members in our amazing knitting community. :)
I’m really glad that the stretches are working for you as well… I’ll see what I can do about the knees!
OMG! Thank you bunches! I’m on a knitting marathon (for gifts) and my hands were hurting so much LOL! I tried the excercise and omg, what great relief! My poor hands were smoken’ from trying to finish! Again, thanks soooo so so much! And you’re right, great for waiting for tea LOL
Hi Shavie –
It’s so sweet that you’re working so hard on making gifts. I’m glad that we could help give you some relief! Keep up the great work. I’m sure the gifts are going to be well-loved.
Someone pinned this on Pinterest. I found this post to be an interesting read and am working on doing these stretches every day before I knit or hook. Mahalo plenty for sharing about these.
Hi Kepanie –
How awesome that someone pinned this on Pinterest! I’m glad that it led you here and that you are working on the stretches. :)
Thank you so much for visiting. Happy Knitting!
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Hi…so thankful that you posted these exercises…I am a continental knitter and have to knit socks on zeros to get the right gauge. My left hand fingers have been sore for several weeks and I thought I might have to give up knitting altogether!! The exercises are helping :)/..one question…when the directions say to push your hand towards your elbow-would that mean “up toward your elbow” or pushing your hand in towards your chest, resulting in bending your elbow. Please clarify, when you have a minute. Thanks so much!
Have a great day!
Terry
Terry, that’s wonderful! I’m really glad the stretches are helping. It’s incredible that they actually work, but they do.
When I said “towards your elbow” I meant “up towards your elbow” – the skin of your arm (and the fascia underneath, if you’ve got a nice, tight grip) should be stretched away from the wrist and towards the elbow. Your elbow will probably be bent so that you can easily grasp your forearm with the opposite hand, but the “pushing towards your elbow” action will not cause your elbow to bend more. I hope this helps!
This is very helpful. I have a mild wrist pain from knitting too much over the weekend. Just used these technique now and I’m feeling much better.
Hi Jenn, I’m so glad that this is helpful for you! I know knitting is so addicting that it’s hard to put down – even when the wrists and fingers start to ache. :)
I’m so glad you’re feeling better.
Someone linked to this page on Tumblr… I had to come look. This is exactly what I needed! I’ve been marathon knitting a baby blanket and my wrists have been killing me. Just taking a five minute break for these stretches (and making a cup of tea) really helped a lot. My partner does a lot of hand-sewing but has bad joints in their hands/wrists- I’m definitely going to show them your stretches. Thank you so much for posting this! :)
Yay! I’m so happy these helped you! You can actually do these stretches for your partner – just grab his or her arm and pull! It’s a wonderful gift to give to someone else- instant hand relief.
I had Carpal tunnel surgery on one hand about 7 years ago and struggle with not overdoing things with both hands. Hoping these stretches help! How is that thumb stretch? I don’t see how to do it with the tops of my arms facing each other???
If you have carpal tunnel the most important stretch to do is stretch #1 – stretching the fascia of the forearm. For the thumb stretch, the position of your arms doesn’t matter- just push your thumb back like in the picture in a way that is comfortable for you.
Love the stretches and I can feel a new Liat video coming on… Definitely sharing this post
Nice stretches. Amazing how we forget so many parts of our bodies, even the ones we use constantly.
Without getting detailed, also remember the neck and shoulders and upper arms. Even the back needs stretching, especially from too much sitting.
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thank you soooo much for these. I’m a fiber artist and I’ve been in just about constant pain for a year. these stretches are awesome, like Yin Yoga for the hands. magic! <3
I hate to hear that you were in pain for so long, but I am very happy that the stretches have been helpful for you. :)
Thank you! Thank you! Thank you!
I guess I knit too furiously this year. Just HAD TO finish this project and then the next! Then one evening, I was knitting along and “Twang”! I believe it was one of the nerves between the thumb and index finger on the left hand. For about a month now I’ve been feeling a constant “buzzing” in the thumb and sensitivity on top of the hand as well. I had no idea that others are suffering the same symptoms! THANK you so much for these exercises. Can’t wait to get started.
Oh no! I’m so glad you found this post and I look forward to hearing that you’ve gotten some relief by using the stretches.
These stretches are AMAZING! My hands felt better instantly. Pinned this immediately! Thank you for posting this.
Danni, that’s awesome! I’m so glad that the stretches worked for you.
These are so great!! I’m glad that this was the first article that popped up when I googled “knitting hand soreness”, because it was EXACTLY what I needed.
My brother will be so happy when his scarf is completed tomorrow rather than next week, so thank you from both of us (and my newly freshened fascia)!
Hi Melanie, I’m so glad that you were able to finish up the scarf for your brother – just in time for the toughest part of winter!
Amazing thank you so much- had chronic thumb pain for a fortnight but the stretches just relieved it! Magic
I’m so happy to hear that!
Thank you for these.
I shall print them off for my mother – she is the one who gets muscle aches and pains from knitting. (I spend too much time on the computer – surfing knitting sites.) Anyway, I am sure we will both do them.
That’s wonderful. I really hope you both feel the benefits from the stretches. :)
Dear Liat, I’m so glad you are helping knitters with these stretches.Do you know of any that help with shoulder pain? I was knitting a lot and not taking breaks and started getting bad shoulder pain. I guess it would be ” rotator cuff” pain? I read that the only way to help is to stop knitting until the pain goes away or you will do more damage. That was two weeks ago and it’s not much better and I miss knitting soooo much! Are there any exercises I could do to help ? And once it’s gone, any that I could do to prevent this happening again? Thanks so much for your help.
Oh no, I’m so sorry to hear this! I actually don’t know much about shoulder pain due to knitting, although I’m sure a good massage therapist could help figure out why you’re having pain. That’s how I learned about the finger stretches.
Kathleen, please read my comment below. I also had neck and shoulder issues and used the same technique. This stuff really works wonders for me! Hope it helps you … and it’s affordable!!!
These stretches are excellent. Only just started selling knitwear and have been knitting non-stop with an unprecedented amount of custom orders for friends and my poor little hands are as stiff as pokers. I suffer from bouts of tendonitis when my hands are very busy (im also a music student and play clarinet and piano for a number of hours every day) but even the twinge in my wrist is after easing from only doing 20 seconds on each stretch. Thank you for sharing!
Great post! For anyone who also practices the martial arts, gently going through wrist locks is also a great way to stretch the hand, wrist and arm muscles. (If you’re not practiced with these do not attempt as they can cause damage if improperly done.)
Stretch #2 is basically accomplishing the same thing as one of the wrist locks. But whenever I get sore from knitting, I start going through the locks myself and it helps. Stretching is the best way to keep muscles fit and working properly.
Thanks so much for these stretches. I’ve been having a lot of pain in my index finger as I knit. In fact, it had gotten so sore that it hurt all the time, whether I was knitting or not. I was afraid that I had gotten a stress fracture. However, I just did your stretches and as promised, instant relief. The pain is gone. Guess there was no fracture, just taught fasciae! Bless you! I won’t have to give up knitting after all!!!
Hi Liat! These are amazing!! Thank you so much for posting these stretches!!!
I’m teaching a meditative knitting class this week (yep – using knitting as a form of mindfulness meditation) and part of my class is about how to look after our knitting hands… these were by far the best stretches I found in my hunt and I’ve credited you and your website wholeheartedly. Thanks again!! :)
hi, I was so glad to see these stretches featured in my craft zine newsletter.I have a myofascial disorder and routinely need stretches to help myself function.I also note understand how important it is for everyone believe everyone! great tute on beneficial stretches and description of the facia. I actually will use to help my violin playing also. Thanks!!!!
I live with pain….may I suggest something? If you find the pain challenging you even after stretches……..ice pack, then heat and alternate. Ice hurts more at first but seems to take the inflamation away the best. Warmth seems to relax muscles and nerve pain better. Just my 2cents…..
Ruth, I totally agree!! I think in general we over-ice, but I love it in conjunction with heat. If you are in severe pain, fill a bucket with ice water, and another with very hot water. By ice water I mean fill a bucket with ice and add water. The hot water should be as hot as you can stand it without scalding yourself.
Dunk your hands and/or arms – whatever hurts – into the ice water first, immersing the body part past the last joint involved. (If the pain goes into your elbow, put your arm in to your bicep.) After about 90 seconds, switch to the hot water. Go back and forth about 10 times. The trick is to keep the hot water hot and the cold water cold.
This action vaso-dilates and constricts the blood vessels, pumping blood (which carries the nutrients your muscles need to repair) vigorously through the body. Your arm will get all blotchy for a bit- that’s okay.
Bonus points: put Epsom salts in the hot water. Epsom salts have magnesium, one of the main ingredients needed for muscle tissue repair. Soaking your skin in water with Epsom salts is the fastest way we know to deliver magnesium to the blood stream. Happy healing!
Hi Liat – thank you so much to you and Kate for these stretches – wonderful. I play guitar and also accompany singers on piano – and between those and knitting I’m always aching somewhere LOL Lovely to have specific exercises. Fil
Here’s another exercise my chiropractor told me to do for elbow pain: place a roll of quarters or some cylindrical object in the inner bend of your elbow. Grab the wrist of that arm and pull it back towards your shoulder. Increase the size of the cylinder until you can feel a stretch. I have some arm muscles, so I use a spice jar. Also, ice the elbow when it starts to hurt.
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Liat, I just had a hand specialist diagnose certain issues with my hands, and got comfort cool thumb and hand braces. But these exercises feel So Good.
Just found them now, as link was passed on. As usual, you provide such a wealth of knowledge to us. Thank you. Elaine
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Hi,
Very Helpful!
Thank you.
Ahh, these exercises provide much relief to my arthritic hands! Thanks!
I suffer from chronic tendonitis in both wrists – these stretches are just what the doctor ordered to keep me knitting, crocheting and typing. THANK YOU!
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Thank you very much for posting this– I don’t knit, but I tried the exercises anyway, and my hands and lower arms feel a lot better.
I’m passing the link along to blog.sethroberts.net– a blog that specializes in experimentation to find methods of healing, and a bit of snark about simple things that work which the doctor didn’t think of.
Thank you for hand stretches my hands feel so much better. I have to wear carpal tunnel splints and the rest of my muscles were so tight from lack of use. I did not think to look up stretches.
Thank you for the stretches. They work great on tired hands! I have crocheted and knitted for many years, but about 10 years ago (when I retired) I began doing lots of needlework. Thats when my wrists and hands ( and sometimes arms) began hurting badly. Some one told me about using something that caused me to laugh, until I realized what she was saying. Use castor oil. NO, don’t swallow it! Rub it on your aching parts and then apply heat to it. So at night when I’m going to be, I will rub castor oil on my hands, then heat a rice bag in the microwave for 2 min. and keep it on my hands. Best to wrap it in a hand towel so as not to get the oil on the rice bag, or it could scorch it or start fire in the microwave the next time you heat it. I do this for 2 or 3 nights, and usually don’t have pain for several months. I don’t know how it works, it just does.
Also, an elderly lady told me many years ago to take your thumb and forefinger and message each joint on every finger and thumb by grabbing the joint on the sides of the finger or thumb and roll it back and forth about 5 times for each joint. Do this once a day and she said you will never get calcium deposits in your joints.
Just a few tidbits I’ve learned. Hope they work for you.
I struggle with tendonitis. Will these stretches help with that? I’m tired if gong months without being able to do much of anything.
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I have had serve hamd pain for the last two years du tons MS condition. I just tried these, could feel a difference already. I have same issues with my legs and feet. I slowly and with little push did similar on them. Felt a difference here also. I am going to crochet today see how it goes. Thank you for you insite.
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