Joint protection is not about giving up doing activities (unless there is no alternative.) It is important to use joints or they will stiffen and muscles weaken. Instead, you need to do things differently.
General Guidelines for Joint Protection
- Distribute weight over several joints.
- Use a stronger or larger joint to do the movement.
- Reduce the effort needed to do a task.
- Avoid positions of deformity.
- Respect pain.
Changing the way you normally complete tasks takes time as we often do things without thinking. Watch how you complete tasks and check you are applying the above guidelines of joint protection.
Examples of how to modify activities.
- Work out another way of doing the task which causes less pulling or pain on smaller joints.
- Practise the new movements until you get them right and feel comfortable doing them.
- Keep practising until the new movements become automatic and second nature.
- When using an aid, be aware of the amount of force you use. Do not use 100% of grip.
Pacing
When you feel good you may feel like you need to complete everything that day. Pacing helps avoid the boom / bust cycle.
How to pace your activity
- Plan and set priorities for activities you want to complete.
- Be aware of posture, find a less tiring position to do activities.
- Alternate and change tasks.
- Take regular rests and breaks throughout the day.
The use of aids can promote aspects of independence and safety at home. Most small aids will need to be purchased privately. Where Dycem nonslip sheet and Plastazote tubing is recommended you can buy this from Hand Therapy at the George Eliot Hospital.
Your Therapist may be able to advise you on the use and suitability of various small aids. The following are some examples of common aids that promote joint protection. Where we can, we have included a variety of examples for you to choose from.
These are suggestions and guidelines, please adapt to your needs and circumstances.
| Task | Activity Modification/Joint Care | Examples of aids to search for online |
| Opening a tin or ring pull tin |
BETTER: Use a ring pull aid, use power from elbow and shoulder to push / pull open BEST: Use an electric tin opener |
Ring pull with lever, kitchen multi tool |
|
Opening a jar or bottle
|
BETTER: Use slip resistant aid with palm / heel of hand, not fingers to turn. Be aware of posture of fingers, be careful not to push fingers into positions of deformity
You will not need to use 100% of grip
BETTER: Use arm to hold jar / bottle, use a jar aid, use palm of hand keep fingers straight,
BEST: Use electric jar opener |
Slip resistant kitchen aid Dycem sheet – available to purchase from George Eliot Hospital |
|
Prepping vegetables |
BETTER: Increase handle size, use palm-based peeler Use cut & carve board
Palm based peelers Use ergonomic knife or Food processor
BEST: Use prepared vegetables |
Large Handled peeler
Palm Peeler
Ergonomic knife
|
|
Meal Prep |
Carrying a pan
BETTER: Two hands firmly gripping handle
BEST: Firmly grip with one hand – firm grip on handle and weight spread across palm with second hand underneath - use a cloth if hot
Empty a pan
BETTER: Two hands firmly gripping handle
BEST: Firmly grip with one hand – firm grip on handle and weight spread across palm with second hand underneath - use a cloth if hot
Or use chip pan basket, place into saucepan with water, add items for cooking into chip basket. Use two hands to grip the handle and lift basket out of pan. Allow pan to cool, use two hands on the side of the pan to drain.
|
Chip Pan Basket |
| Taps |
BETTER: Use palm / heel of hand, not fingers to turn Use two hands, gripping between palms
BEST: Use tap aids, use palm / heel of hand, not fingers to turn Change to lever taps. |
Tap turners |
|
Hot Drinks |
Carrying a kettle
BETTER: Hold kettle with 2 hands as you lift – firm grip on handle and weight spread across palm/forearm underneath (use a cloth if hot)
BEST: Use a plastic jug to fill and avoid having to move the kettle or slide the kettle, don’t lift
Pouring a kettle
BETTER: Firmly grip with two hands – firm grip on handle and weight spread across palm/forearm (use a cloth if hot) firmly supporting side / bottom of kettle
BEST: Use a kettle tipper or one cup kettle |
Kettle Tipper, Easy Pour Kettle, One touch Kettle |
| Eating |
BETTER: Increase circumference around handle of cutlery
BEST: Use adaptive cutlery
Increase width of cutlery Use utensil strap to aid grip |
Adapted Cutlery Utensil Strap |
| Task | Activity Modification / Joint Care | Examples of aids to search for |
| Bathing |
For some using a long-handled aid makes it easier to reach or mitt will be useful. |
Long handled sponge, shower mitt, Silicone scrubber |
|
BEST: Decant shampoo / conditioner into pump bottles. Use palm to push |
Pump Bottles | |
|
BEST: Use microfibre towel (they are lightweight) or fluffy dressing gown to dry yourself after a shower / bath |
Towel | |
|
For some, using a bottom wiper may help with personal hygiene. |
Bottom wiper | |
|
BETTER: Use heel of palm to push or use pump bottle toothpaste
If adult toothbrush is too heavy, use junior toothbrush as lightweight. Put elastic band or utensil strap to help with grip. |
Toothpaste |
| Task | Activity Modification / Joint Care | Examples of aids to search for |
|
Dressing - Zips, buttons |
BETTER: Find alternatives, e.g poppers, elastic clothes. Leave some buttons done up.
BETTER: Use aids ALTERNATIVES: use pom poms or tassels attached to zip |
Button Hook & Zip Aid Etac Butler buttoners with long handle, Ring zipper aid |
| Dressing - Bra |
BEST: Change Technique, do up at front and move around. Use sports bras that clip at front or use aid |
Bra angel, Bra buddy |
| Dressing - Socks | BEST: Use fingers in hook position to pull or use aid |
Tights aid donner, Sock aid |
|
Footwear |
Find alternatives to laces |
Shoehorn Funnel, Long handled, Magnetic Laces, Coiler Laces, Lock Laces, Velcro / slip on shoes. |
| Make Up |
Use Plastazote or sponge with light grip. Use lighted mirror Use wide grip tweezers |
Make up Brush,
Plastazote tubing |
|
Grooming – Clipping nails |
BEST: Use aid or long handled scissors. You may need to ask for support with nail care. |
Table top nail clippers |
| Grooming - Hair |
For some using a long handled comb makes it easier to reach.
Use a travel hair dryer or hair dryer stand for drying hair |
Long handled comb
Hair dryer stand |
|
BEST: Use aid or different clasps |
Magnetic Jewellery Clasp, Jewellery Helper |
| Task | Activity Modification / Joint Care | Examples of aids to search for |
|
Plugs |
BETTER: Use the palm of hand – or side of fist or forearm to push socket
BEST: Use an adapted plug or plug loop fixed on plug to pull plug out. |
Plug Tugs Price range |
|
Scissors / Crafting |
BEST: use easy grip scissors with lighter grip
Use roller ball, gel pens to decrease force used when writing. Widen grip / use pen grip |
Long-Loop Easi-Grip® Scissors, Self opening scissors, Nimble finger tool, Pen grips, Easy grip Paint brush |
|
Watch posture, move items into a more accessible cupboard |
Handy Grab Stick | |
|
Mobile phones |
BETTER: Use the palm of hand to hold your phone or tablet
BEST: Use a loop or pop socket |
Mobile phone ring / loop |
| Reading | Use Kindle, cushion to prop book. Be aware of technique when holding book / Kindle |
Book Stand |
|
Medication |
BEST: Use bottle opener, pill popper or ask pharmacist to put tablets into pill box |
Pill bottle opener, Pill popper |
|
Car – Getting in / Out
Petrol cap
|
BEST: Use aid to help pull self out. Car door mate can be placed at the hinge and prevents the door from closing, even under 350kg of force.
Use contour aid to open / close petrol cap |
Car door mate,
Contour turner |
| Turning key |
BEST: Be aware of thumb & finger position. Use aid |
Key Wing |
| Gardening |
BEST: Use kneeling pads, be aware of posture
BEST: If unable to use kneeling pads, use long handled aid |
Easi Grip handle, Easi Grip add on handles, Long Easi grip handle |
|
Pruning |
BEST: Be aware of posture, use aid. Take regular breaks |
Strain reducing secateurs, Battery powered secateurs |
You may also find it helpful to visit the following websites.
Warwickshire County Council - AskSARA (livingmadeeasy.org.uk) The AskSARA website provides information, advice and guidance on smart gadgets and solutions (Assistive Technology) that can enable people to help themselves.
The website signposts people to a whole range of gadgets and solutions based on their own personal needs and produces an individual report with suggested ideas, based on the answers to some simple, multiple-choice questions.
HEART partnership | HEART – Helping you live independently at home | Nuneaton & Bedworth (nuneatonandbedworth.gov.uk) HEART – Helping you live independently at home
George Eliot Hospital is a smoke free environment. For help and advice to stop smoking you can call the national helpline on 0300 123 1044 or visit https://
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