1. Use your bigger joints to complete a task | • Carry your handbag with your shoulder or forearm. Carry only what you need. • Push or pull items rather than carry them, e.g., use a wheeled cart for groceries • Carry large or heavy items with two hands. Hug the object close to your body. • Close drawers/doors with your hip or choose automatic doors when possible • Push up from a chair using the palm of your hand, not your fingers. Choose higher chairs or use a firm cushion on your chair. |
2. Plan ahead | • Vary tasks and change your hand position often. Take breaks every 20-30 minutes. • Spread heavier tasks throughout the week • Rest your hands before they are tired or sore • Organize your workspace to ensure hands and wrists are in a neutral posture |
3. Use splints to protect your joints, either at rest or during activity | • Talk to your care team to determine if a hand or thumb splint would be helpful for you |
4. Change your grip and use adapted equipment to avoid tight gripping/squeezing and force through the thumb | Writing, gardening Buy large-handled tools or make your handles larger with foam tubing Cooking Adapted kitchen aids, e.g., finger vegetable peeler, ergonomic salad spinner Opening jars and cans Jar seal-opener, non-slip grip, electric can opener Twisting tops, squeezing tubes Products with pumps Wringing out clothes Use the heel of your hand; sponge or washing brush Driving Foam steering wheel cover Pumping gas Use the lever on the handle to avoid squeezing for a long time Pinching a key Keyholder Reading Bookholder, books on tape, e-books Opening mail Easy-to-squeeze scissors Dressing Button hook, zipper pull Opening doors, turning taps Lever taps and door handles Gripping slippery items, e.g., removing credit cards from a wallet Use a piece of non-slip mat, e.g., Dycem; accordion-style wallet Self-care, e.g., cutting nails, washing hair, etc. Adapted equipment from a pharmacy or medical supply store |
5. Follow the exercises given to you by your health care team to keep your joints moving and your muscles strong | No further instructions were given |