Joint protection techniques can help reduce the strain placed on arthritic joints during everyday activities. This may include washing, dressing, cooking, working and taking part in hobbies.

How can I protect my joints?

Respect the pain

• avoid pushing through pain when carrying out activities
• take regular breaks
• wear splints to support and rest painful joints.

Use larger, stronger joints

• spread the load across several joints by using both hands, even for light activities
• slide heavy objects across worktops instead of lifting them
• use the palms of your hands instead of your fingers when lifting or pushing
• use your shoulder or hip when closing heavy doors or drawers
• use a backpack instead of carrying bags where possible, or carry heavier bags on your forearms
• keep larger and heavier objects close to your body.

Reduce the effort and force

• ask for help when needed
• use gadgets or assistive devices to reduce pressure and strain on your hands
• use prepared foods and freeze leftovers for easy meals when needed
• take frequent breaks during activities
• increase the size of grips to reduce pressure on small joints
• try to keep your grip as relaxed as possible.

Balance rest and activity

Once you have worked out your pain threshold, use it as a guide to help manage activity and rest.

• rest before pain increases or before you become tired
• take frequent short breaks
• alternate between heavier and lighter activities
• plan your day or week in advance and spread activities out
• allow extra time for activities to avoid rushing and to allow for breaks.

Strengthen your joints

Strengthening the muscles around your joints can help reduce strain on the joints.

This can help maintain movement and reduce the likelihood of developing joint deformities.

The four Ps

• problem solve
• plan
• prioritise
• pace yourself.

Gadgets and assistive devices

A range of assistive devices may help make everyday tasks easier and reduce strain on your hands and joints.

Examples may include:

• jar and bottle openers
• adapted kitchen utensils
• button hooks
• zip pullers
• grip aids
• tap turners.

Remember

It is not what you do. It is the way that you do it that makes a difference.