Crochet wrist pain can be a real hindrance to crafters everywhere. I have dealt with it ever since I started crocheting and when I first started my crochet business a few years ago, it was at it’s worst. I had been busily crocheting every day, trying to pump out products to sell (this was before I switched over to pattern design) and my wrist could not keep up with all the work.
For a while, I tried wraps and sleeves, such as the copper sleeves you can buy. Although they sometimes helped the crochet wrist pain, they didn’t undo or assist the strain on my wrist when I needed to crochet a lot. Even topical lotions and medicated balms were not doing the trick, especially since I didn’t intend on slowing down my crocheting.
I soon learned about ergonomic crochet hooks and new ways I could hold my crochet hook to help avoid the pain. Additionally, the materials on my crochet hook and my yarn material itself had huge impacts on the strain I felt on my wrist. It’s been about 2 years since I started my journey to avoid crochet wrist pain and I’m happy to report that I rarely have pain when crocheting now. I usually only notice if I’m crocheting extremely fast for an extended period of time or relentlessly working on a customer order.
Below are my best tips for avoiding crochet wrist pain! I hope you find these helpful and that you can crochet comfortably once more.
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1. Switch to an ergonomic crochet hook
This may sound simple but ergonomic crochet hooks made all the difference in the world for me. There are both cheaper and more expensive options, so there’s something for everyone and every style. I personally have found that I don’t need to spend a whole lot of money to get the right fit for my hands but I know other fiber artists who prefer to spend more for a more unique fit.
The first ergonomic crochet hook I found was this one from Boye. It’s interchangeable so I was able to use the regular metal hooks I had and just pop them in and out as needed. I ended up switching from this one after about a month because the handle was a bit too wide for my taste and keeping track of the pieces to switch around was getting to me. I am lazy, after all.
My next set of hooks are the ones I still use to this day and am obsessed with. I bought a few resin hooks from Furls Crochet and they are by far my absolute favorite. They’re the perfect size for my hand and I use them on most of my crochet projects. I rarely ever have wrist pain with these unless I’m really pushing myself. Bonus: They have so many cute color combinations and also have wood hooks in the same shape. They are also more affordable and easy to stock up on.
2. Switch up your grip
This was the biggest change I made when figuring out how to alleviate my wrist pain from crocheting. I was previously a “knife grip” crocheter. I held my crochet hook the same way I’d hold a butter knife to cut and it put a lot of tension on my wrist.
The style I hold my crochet hook in isn’t really a standard grip but it’s helped me crochet a lot more comfortably. It’s most similar to the pencil grip. You can find some of the standard crochet grips here. For me, holding my crochet hook in the pencil (or pen) grip meant using smaller hand movements which kept my wrist from moving too much.
Changing your grip can alter the amount of tension you put on your wrist but can also allow you to change the motion you make while crocheting. Sometimes, more motion can mean more pain so if you’re able to find a positioning that limits your motions, it may also limit the wrist pain you have when crocheting.
The best advice I’ve gotten is that whatever feels best to you is the way to go! My current grip isn’t “orthodox” but it’s what keeps my wrist comfortable and lets me crochet the day away.
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3. Match your yarn to your crochet hook
This is a big one. Have you ever noticed that sometimes your yarn becomes almost stuck on your hook or there’s more tension and difficulty while working? A lot of times, this can be due to the materials of your yarn creating more friction with the material of your hook.
For example, I often notice that some of my cotton yarns “stick” a little on my hooks. The more tension created while crocheting, the more wrist strain you will have.
To fix this, you can try using a little bit of lotion on your hook and then wiping it away. I know this sounds odd, but a tiny dot of lotion can go a long way. Another tip is to wipe a clean cloth over your hook before working with yarn that gets a little stuck to create a smoother surface.
4. Stretches for Crochet Wrist Pain
To start, I’d just like to say that I am not a medical professional, these are just stretches I’ve tried that have worked for me. If you have previous injuries, it may be safer to avoid any stretches that may cause injury. As always, it’s best to consult a medical professional before making any changes to your routine or if you have any questions or concerns.
I learned these stretches and more from Kirsten Holloway Designs, here.
I like to start by holding my wrist out in front of me and then gently rolling each wrist side to side and in circles. Sometimes, lightly squeezing each wrist and rubbing gently up and down each wrist can also help.
In between crocheting, take short breaks to give your wrists a break. Try gently stretching and rolling them to loosen the muscles in your arms and ease the pain from crocheting. Any amount of stretching and ease you can give your wrists will keep your hands, arms and wrists from getting too sore.
5. Try stabilizing your wrist while you crochet
Often, the pain we get when we crochet is due to overstimulation or excess movement of our wrist. Stabilizing your wrist can help ease or prevent that pain. There are a few different ways you can stabilize your wrist from your tension, positioning, and even braces.
When I first started trying to crank out new patterns, I ended up using a simple brace I got from Amazon, here. It helped keep my wrist mostly in one position while I worked which kept it from hurting.
Another way you can keep your wrist still while you crochet is by positioning it against another surface such as the arm of a chair or on a tabletop or even a pillow. Placing your wrist onto a still surface can help keep it from rotating around too much while you’re crocheting.
Lastly, you can ease up on your tension. Sometimes, when you’re crocheting too tight, you can cause stress on your wrist as you’re working. Crocheting more loosely or not holding your hook too tight can help ease the tension in your wrist.
