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Protect Your Joints to Prevent Pain

Everyone's joints go through some wear and tear as they grow older. But if you have arthritis, you have to be extra careful to protect your joints.

Experts suggest you take these steps to protect your joints from strain:

1. Use the strongest joint for the task at hand. Save your weaker joints for tasks that only they can do. Keep your palm open when carrying objects. Distribute weight equally over your forearm. Slide objects along the counter or workbench instead of lifting them. Rather than pushing open a heavy glass door, lean into it.
   
   
2. Use your hands carefully. Avoid positions that push your other fingers toward your little finger. For example, don’t brush crumbs off a table with your palm flat. Try turning your hand so that the little finger is resting on the table. (The palm should be facing you.) Then, push the crumbs off the table.
   
   
3. Avoid making a tight fist. Don’t hold items by pinching them between your thumb and your fingers. Hold a book, plate, or mug in the palms of your hands. If you're reading for long periods, use a book holder. Don’t use a purse you have to carry with your hands. Choose one with a shoulder strap.
   
   
4. Move each joint through its full, pain-free range of motion at least once a day. This will help you maintain the range of motion in your joints. Keep movements slow and gentle. Sudden jerking or bouncing can hurt your joints.
   
   
5. Learn to understand and respect your pain. You need to know the difference between the discomfort of arthritis and the pain that comes from overusing a joint. When you know what bothers your joints, you can avoid repeating that movement. Pain that lasts more than 1 hour after an activity may tell you that it was too stressful. Think of ways to modify the action. Keep in mind that you're more likely to damage your joints when they're painful and swollen.
   
   
6. Avoid keeping your joints in the same position for long periods. Don't give your joints the chance to get stiff. Keep them moving. When writing or doing any work with your hands, release your grip every 10 to 15 minutes. On long car trips, get out of the car to stretch and move around every hour. While watching television, get up and move around every half hour.
   
   
7. Use good body mechanics. The way you carry your body can have an impact on how much strain you put on your joints. When you're sitting, the proper height for a work surface is two inches below your bent elbow. Make sure you have good back and foot support when you sit. Your forearms and upper legs should be level with the floor.
   
   
8. Carry heavy objects close to your chest. Support the weight on your forearms. Maintain good posture as you do this. Poor posture causes uneven weight distribution. It may also strain your ligaments and muscles.
   
   
9. Don’t push yourself too hard during your day. Work at a steady, moderate pace. Avoid rushing. Rest before you become tired or sore. Alternate light and moderate activities throughout the day.

If pain persists, see your doctor for help with treatment.