Repetitive Strain Injuries from Knitting and Crochet: Prevention & Relief Tips

Knitting and crochet bring joy, creativity, and calm—but they also come with a hidden risk: repetitive strain injuries (RSI). If you’ve ever felt soreness in your hands, wrists, or shoulders after a long crafting session, you’re not alone.

The good news? With the right posture, breaks, tools, and stretches, you can keep crafting comfortably without pain.

What Are Repetitive Strain Injuries (RSI)?

RSI happens when the same motion is repeated over and over, straining muscles, tendons, and joints. For knitters and crocheters, this often means tension in the fingers, wrists, elbows, and shoulders.

Common Symptoms of RSI in Knitters and Crocheters

Watch for these signs that you may be overdoing it:

• Tingling or numbness in hands or fingers
  

• Aching wrists or forearms
  

• Shoulder or neck stiffness
  

• Reduced grip strength
  

• Pain that gets worse during or after crafting
  

If you feel any of these symptoms, the first step is to put down whatever you’re busy with (yes, even if that means that the gift you’re making will be a few days late).

Put an ice pack on the affected joint(s) and rest it. If this doesn’t help, take some ibuprofen or your health care practitioner’s advice on anti-inflammatory and pain medication, and rest for a few days. 

If pain persists, it’s important to rest and seek advice from a healthcare professional.

How to Prevent RSI While Knitting or Crocheting

When we’re looking at ways to keep from getting repetitive strain injuries, it becomes apparent that posture and style of working play huge roles.

1. Posture and Seating Tips

• Sit with your back supported and feet flat on the floor.
  

• Keep your wrists in a neutral (straight) position.

• Relax your shoulders—don’t let them creep toward your ears.

• Choose a comfortable chair that supports your lower back.
  
  If you need to, get a lumbar support cushion to support your back while you are sitting. You can also put cushions or pillows under your arms for support — especially if you’re working on a large or heavy project. 

2. Lighting and Work Environment

• Use bright, even lighting to reduce eye strain (which can cause you to hunch forward).
  

• If you are working in the evening, use a hobby lamp, desk lamp, or even light-up crochet hooks to prevent eye strain

3. Ergonomic Tools

• Use padded or ergonomic crochet hooks and knitting needles.
  

• Wear compression gloves to improve circulation.
  

• Pick yarns that glide easily on hooks and needles—soft blends like Cotton Bliss or Cotton to the Core Worsted are gentle on the hands.
  

4. Working on your technique 

Another way your crochet may be causing you discomfort is through using a wrong technique while crocheting. Often we don’t even realize that we use bad technique until we’re starting to hurt!

Check the following to see if your technique can be improved:

• Are you holding the yarn too tightly or keeping your wrist “locked” while working?
• Are you clutching the crochet hook tightly? Or keep on increasing the pressure on the hook as you concentrate more and more on the pattern that you’re making?
• Are you twisting your wrist(s) a lot when you’re making the stitches?

To counter this, try out different ways of holding the hook and the yarn. You can also practice using smaller movements while crocheting so that you don’t twist your wrists too much.

Hand Stretches and Exercises for Crafters

Taking breaks to stretch makes a huge difference. Try:

• Finger spreads
  

• Wrist circles
  

• Gentle forearm stretches
  
  

👉 For a full guide, see our blog on Hand Exercises for Knitters and Crocheters.

Knitting and Crochet Techniques That Reduce Strain

• Take a short break of 10 minutes every half hour to 45 minutes to stand up, stretch, and walk around a bit.
• Keep projects lightweight, or rest your arms on a pillow for larger projects.
• If you start to feel that your hands/neck/back, etc. is getting tired, put the project down and rest first — don’t wait for your joints to ache before putting it down.
  
• Use ergonomic knitting needles and crochet hooks that will put less strain on your hands and wrists.

When to Rest and Seek Medical Help

If you feel persistent pain, numbness, or weakness, it’s time to pause. Continuing to push through discomfort can make RSI worse. A doctor or physical therapist can help with targeted care.

Enjoy Knitting and Crochet Pain-Free

Knitting and crochet should always bring joy, not pain. With the right posture, ergonomic tools, and gentle yarns, you can protect your hands and keep creating for years to come.

FAQs About RSI and Knitting

Can knitting and crochet cause repetitive strain injuries?
Yes. Repeated small motions can lead to pain in the hands, wrists, and shoulders.

How do I prevent hand pain while crocheting or knitting?
Take regular breaks, stretch your hands, maintain good posture, and use ergonomic tools.

What is the best yarn for knitters with hand pain?
Soft, smooth yarns like KnitPal’s Cotton Bliss or Cotton to the Core are easier on sensitive hands.

When should I stop knitting or crocheting due to pain?
 If pain doesn’t go away with rest, or if you notice numbness and weakness, it’s best to take a break and consult a healthcare professional.

💬  What’s your favorite tip for staying pain-free while crafting? Share with us in the KnitPal Facebook group—we’d love to hear from you!