Joint protection

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 most when joints are flaring, and in pregnancy and early parenting, when ligaments are looser and the demands on your hands, wrists, and back go up.

Everyday techniques

• Use larger, stronger joints for the job: carry bags on your forearm or shoulder rather than gripping with 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 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 small joints.
• Lift with your legs, keep loads close to your 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.

Through pregnancy and with a newborn

Baby care is repetitive lifting, carrying, and gripping, often with the wrists bent. Small changes add up: bring the baby close before you lift, scoop with both forearms rather than gripping under the arms, and set feeding and changing at a height that keeps you from stooping.

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 or basket 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.
• Lay clothes out sitting down, and dress the sorer side first.

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.