The idea
Joint protection means doing everyday tasks in ways that put less strain on sore or swollen joints, without giving up what you need to do. It matters in both inflammatory arthritis and osteoarthritis, and most of all during a flare, when a joint is hot, painful, or stiff.
Everyday techniques
- Use larger, stronger joints for the job: carry bags on your forearm or shoulder rather than gripping with the fingers, and push doors with your body rather than your hand.
- Spread the load: hold plates and mugs with two hands, and slide heavy items along a counter instead of lifting.
- Keep the wrists in a straight, neutral line where you can, and avoid a long, tight grip or pinch.
- Swap fiddly grips for built-up handles: wide-grip utensils, a jar opener, and lever taps take the strain off the small joints.
- Lift with your legs, keep loads close to the body, and avoid twisting while you carry.
- Break big tasks into smaller ones and change position often, so no joint is loaded for too long.
In the kitchen and around the home
- Sit to chop, mix, and iron where you can, and slide pots along the counter rather than carrying them.
- Choose lightweight pans, an electric tin opener, and lever-style taps and door handles.
- Use a small trolley to move several things at once instead of repeated trips with a tight grip.
- Store everyday items between waist and shoulder height so you are not reaching up or bending down.
Getting dressed
- Front-fastening, loose, and stretchy clothes are kinder to sore hands and shoulders.
- A long-handled shoehorn, a button hook, and elastic laces take the strain off the fingers.
- Dress the sorer side first, sitting down.
At work and on screens
- Set the chair and desk so the wrists are straight and the shoulders relaxed, with the screen at eye level.
- Take short, regular breaks from typing and gripping, and stretch the hands out between them.
- Use a document holder, a lightweight headset, and voice dictation to cut repetitive strain.
When to ask for an occupational therapist
If a task hurts every time, or you are dropping things or starting to avoid activities, an OT can watch how you do it and suggest a technique or a simple aid that fixes it. Ask your team for a referral, or reach a trained arthritis OT through the programmes below.
