Knitting and crocheting can provide tremendous health benefits, both mental and physical, not to mention great pleasure. In fact, they have been shown to preserve and even improve cognitive and physical abilities as we age (see Knit and Crochet Benefits and Tips for Seniors), as well as help people heal from a myriad of conditions including depression, PTSD, schizophrenia, chronic pain conditions, and more (Crochet Saved My Life, 2012). But along with all the benefits crochet and knitting provide, we still need to be aware of some knit and crochet Health Concerns and the wear and tear it can wreak on our bodies.
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5 Knit and Crochet Health Concerns
In this article, we will discuss 5 common knit and crochet health concerns and what you can do to combat them:
- Carpal Tunnel Syndrome
- Neck Pain
- Back Pain
- Eye Strain
- Weight Gain
While the recommendations below can help prevent pain, if you are already experiencing pain, please be sure to check with your doctor. Working with a physical therapist or physiotherapist may help prevent further problems with your muscles, bones, and so on.
Carpal Tunnel Syndrome
Many crocheters and knitters complain about pain, numbness, or aching in the joints and tendons of their fingers and wrists. This can be caused by the repetitive hand movements involved and by the tension of holding a hook or needle. For many, this manifests as and is diagnosed as carpal tunnel syndrome or repetitive strain injury. So what can be done to help? Take frequent breaks where you put down the hook or needles and relax your hands. Do some hand stretches especially geared to help carpal tunnel and repetitive strain injury. You can try the ones in these links …
Stretching Exercises for Preventing Carpal Tunnel Syndrome
Perhaps even try an ergonomic hook to limit hand tension as you crochet. You can even make one with polymer clay as I did here. Or you can purchase an ergonomically designed hook such as the Clover Amour Crochet Hooks or the Furls Crochet Hooks. I own both and can personally vouch for their comfort!
Neck Pain and Back Pain
Sitting for too long looking down at your project can strain your muscles and lead to painful neck and back issues. It’s important to practice good posture while working. Here are some guidelines for proper positioning:
- make sure you have a comfortable chair with good back support
- place your feet flat on the floor and your knees level with or slightly higher than your hips; use a footstool if necessary
- sit up straight (no slouching! … I have trouble with that one)
- keep your elbows close to your sides and your project in your lap (I find it helpful to use pillows to prop my project up so I am not bending over so far)
Even with good positioning, you should stretch and move around at the first sign of discomfort, stiffness, or tightness. To stretch and relieve tension in your neck, tilt your head back and then side to side. Try rolling your shoulders a few times to loosen your shoulder blades and your upper back. Make it a point to get up and do something else every half hour or hour or so.
Eye Strain
Most importantly, be sure you are working under good lighting. You don’t want to be squinting at those stitches or your pattern! If lighting is a problem, people love these bendable neck lights, which can help direct light where needed. And just like when you are looking at your computer or tablet too long, keeping your eyes focused on your project for too long can lead to eye strain and even headaches. Again, frequent breaks can help. Be sure to change your focus every 20 minutes or so to something more distant … look out the window, at the TV, focus on a figurine you have in the corner. Another handy tip for reducing eye strain is photocopying your pattern at over 100%, or you can use a combo lighted around-the-neck magnifier.
Weight Gain
I love to just sit and crochet or knit and listen to my books on tape. I can do it for hours, lost in my own little blissful world. But let’s face it, crocheting and knitting are sedentary hobbies, and too much sitting zaps energy and can lead to weight gain. With my mother’s advice passed along in my head — “energy begets energy” — I remind myself to keep moving. Exercise is important for everyone, but especially for those of us who enjoy hobbies that aren’t very active. Aim for 20 to 30 minutes of brisk exercise every day. It can be a walk around the block or using a stationary bike or treadmill at the gym. Get up and get that blood pumping! And be sure to drink a lot of water to stay hydrated and keep those cravings at bay.
In addition to these tips, older adults often have additional concerns and challenges. You can read more about the specific needs of seniors in my article Knit and Crochet Benefits and Tips for Seniors.
Hopefully, with awareness about these knit and crochet health concerns and the simple tips suggested, you will be able to keep your body healthy and strong to enjoy many, many years of knitting and crocheting ahead!
Do you have any health tips to share? Feel free to comment below and share how you stay healthy.
Knitting and crocheting can provide tremendous health benefits, both mentally and physically, not to mention great pleasure as well. In fact, they have been shown to preserve and even improve cognitive and physical abilities as we age (see Knit and Crochet Benefits and Tips for Seniors), as well as help people heal from a myriad of conditions including depression, PTSD, schizophrenia, chronic pain conditions and more (Crochet Saved My Life, 2012). But along with all the benefits crochet and knitting provide, we still need to be aware of some knit and crochet Health Concerns and the wear and tear it can wreak on our bodies.
I had 2 c-sections, and pregnancy/hormones soften the soft tissues in your body. (muscles, tendons, ligaments) Go easy on the knitting and crocheting now, as you’ll probably only worsen the condition. It’s enough strain on you to just pick up the baby for now. Talk to your doc about getting an occupational therapy referral (I’m a retired OT) to evaluate you, if you haven’t done this already. You might benefit from a splint to protect you from more injury. Best wishes to you.
Thank you very much for sharing me such good info about health. Can you suggest me back pain exercises because there are several pain in my backbone? I am tired of medicine and want to do exercises. If you have any idea please suggest me.
I have been a knitter from age 11, with a huge gap from my 20s to start of lockdown, I didn’t realise I had a spondylolisthesis until I was 56, I was told I was born with it and it has fused. Also at 56 I had to have a cervical (neck) laminectomy, as the nerves to my arms in particular were being damaged and would have resulted in paralysis. I didn’t much blame knitting then as I wasn’t knitting, I blamed holding a tablet and laptop. I started knitting again at the start of lockdown and the symptoms are back. What I’m saying is I think tablets and laptops cause as much if not more harm than knitting, but knitting can cause serious damage too.
Thank you for this great article,Heather! So many of us neglect the very tool (our bodies) that allows us to create the things that bring us joy. You have given me added incentive to get up and walk the dog a bit more! Have a wonderful day:)! Tracy❤️
Very useful and informative. I’ll be sure to act upon them.
That sitting posture is an important one! I have found that it is also quite helpful to work over my computer desk so I have room to spread out my project and rest my elbows if I need to. Of course, this also gives me the opportunity to stream TV episodes or movies – I have to pay attention to what I doing with the pattern or I will end up making a mistake. I both knit and crochet; I don’t really have a strong preference for either, although I have noticed that some things come out better if they are done one way. I just got myself a Boye ergonomic crochet hook handle – it comes with different size rubber washers for each size metal hook . It reminds me of a Playskool toy, but it does help prevent wrist pain, especially with the smaller hooks.
I learned knitting from2014 and feel very happy to it.I wish ladies again keep buzzy their self in knitting.
I found that switching from straight knitting needles to circular needles, even if not knitting In the round is helpful for the hands and wrists. Circulars keep your project in your lap instead of on the length of straight needles causing the weight of your project to put strain on your wrists.
That should be soft touch hooks by the clover company.
Bring a lightweight shoulder bag and knit while taking a walk
I crochet and it has helped me to loose weight by keeping me busy and relieving stress . I am a stress eater. I use sift touch hooks they are much easier on my wrists then the plain metal ones. I love the sift touch hooks.